Everybody knows they should eat healthy food and steer clear of junk food, but that’s easier said than done! There are so many conflicting studies out there about which foods are actually good and bad for you, so it can be hard to know what to believe and what to throw away. To help you out, we’ve compiled the following list of the top ten foods that keep your body strong and healthy!
1) Whole grains
Whole grains, like brown rice, oats, and barley are some of the most important foods you can eat. They provide a rich source of many essential vitamins and minerals, such as iron and zinc. Whole grains have been shown to reduce the risk of heart disease and certain cancers because they are low in fat and high in fiber. The 2010 Dietary Guidelines recommend adults get 3 servings or at least 48 grams per day of whole grains. Start your day with a hot breakfast cereal made from whole-grain flakes, add whole-grain pasta to your favorite sauce and top off your meal with some baked cornbread!
2) Fruits and vegetables
Fruits and vegetables should be on the top of your list when it comes to foods that are good for your daily health. In fact, you should aim to eat a variety of different fruits and vegetables every day. This will not only increase the chances that you’ll get all of your daily nutrients, but it will also help you avoid becoming bored with your food. Plus, many fruits and vegetables are low in calories which is a bonus! Here are some examples of healthy fruits: oranges, bananas, strawberries, and apples. Some examples of healthy vegetables are kale, spinach, broccoli, and tomatoes. You can’t go wrong by eating these two groups of food each day!
* Eggs: Eggs are rich in protein and contain high-quality fats which are needed for general health as well as brain function. A lot of people believe that eggs are unhealthy because they have high cholesterol content but this simply isn’t true. It’s actually been shown that eggs actually decrease your risk for heart disease by helping lower LDL cholesterol levels in the body. Eggs provide about 6 grams of high-quality protein per egg which makes them an excellent breakfast option or post-workout meal.
* Broccoli sprouts: Broccoli sprouts offer some major benefits when eaten daily including reducing inflammation and regulating blood pressure levels, improving skin quality, preventing cancer, and much more.
3) Lean protein
Lean protein is a great option because it’s low in cholesterol and saturated fat, and high in amino acids, which are the building blocks of protein. Protein is also necessary to maintain muscle mass so you can burn more calories when you’re not exercising. Muscle burns more calories than fat at rest, so the more muscle you have, the easier it will be to lose weight. Protein-rich foods include meat, eggs, poultry, and fish. Beans like soybeans or black beans are also an excellent source of protein as well as other essential nutrients like iron and zinc.
4) Healthy fats
Fat is important to the body because they help keep your skin and hair healthy. They also provide you with a feeling of fullness, so you are less likely to overeat. Healthy fats are found in foods such as avocados, nuts, seeds, and olive oil.
1) Olive oil
2) Nut butter
3) Coconut milk yogurt
4) Eggs
5) Almonds
6) Avocado
5) Nuts and seeds
Nuts and seeds are good sources of protein, healthy fats, vitamins, minerals, and antioxidants. They’re high in fiber and low in sugar, which helps control blood glucose levels. Nuts are also an excellent source of vitamin E that can help prevent heart disease and cancer. The best types of nuts to eat are walnuts, almonds, pistachios, hazelnuts, or pecans. You could also try making your own trail mix with a variety of nuts and seeds.
6) Herbs and spices
Eating a variety of foods with different flavors and textures is best, but it’s also important to make sure you’re getting enough nutrients. Herbs and spices are a great way to add flavor without adding calories or sodium. Here are some of the healthiest herbs and spices:
1) Garlic has been shown to lower blood pressure, cholesterol levels, blood sugar, and triglycerides. It may also have anti-cancer benefits.
7) Probiotic foods
Probiotic foods are necessary in order to maintain a healthy digestive system. Probiotics are beneficial bacteria that help with digestion and immunity. These good bacteria work to prevent the bad bacteria from taking over your gut. The following probiotic foods can help yogurt, kefir, sauerkraut, kimchi, tempeh, miso soup, kombucha tea, pickles, and kvass. There are also probiotic supplements you can take if you’re not getting enough through food sources.
8) Green tea
Green tea is a popular drink in many cultures and has been used medicinally in some Asian countries. It is made from the leaves of Camellia sinensis, a plant that contains caffeine. The leaves are heated or steamed, which stops the oxidation process and then steeped in hot water. After about three to five minutes, the tea is strained and consumed either hot or cold. Green tea contains much less caffeine than coffee but still provides a small dose of this stimulant.
9) Water
Water is the most important part of a healthy diet. Our bodies are made up of over 60% water and it’s critical to keep it replenished with at least 2 liters per day. Water can keep your digestive system working properly and help you stay hydrated in hot weather. It also helps regulate your body temperature and transports nutrients throughout your body.
10) Dark chocolate
Dark chocolate can be a healthy part of your diet, but only if you eat it in moderation. Dark chocolate is high in antioxidants and has been shown to protect against heart disease, stroke, and cancer. The sugar content of dark chocolate is also lower than white or milk chocolate, so it won’t spike your blood sugar as much. Plus, dark chocolate tastes amazing! You can find it in the grocery store with the other chocolates and sweets.