Most of you are probably eating a few of these healthy foods regularly, and some of you may be eating most of them, but we should be eating all of them on a regular basis.
You might be surprised at just how easy it can be to include these healthy foods into your daily diet.
Check the list below, see what you’re missing, and adjust your basket accordingly on your next shop.
Cauliflower is a cruciferious vegetable as is kale, broccoli, Brussels sprouts and cabbage. This family of veggies are potent cancer fighters and great for supporting detoxification. Cauliflower doesn’t have to smothered in cheese sauce to be delicious, try adding it to your mash to lighten it while giving you a veggie boost, great for introducing vegetables to children or grate raw cauli to make caulrice which is a great side dish for any saucy dishes.
Avocado is high in oleic acid, the monounsaturated fat found in olive oil, which is known to lower cholesterol and reduce the risk of cancer and diabetes. Not just for salads, try adding avocado to your breakfast plate along with scrambled egg and grilled tomatoes or pop half an avocado into a smoothie for supreme creaminess.
Eggs are one of the best sources of protein, complete with all nine essential amino acids, they are loaded with vitamins especially Vitamin A and Omega 3 and nutrients and are rich in choline an essential nutrient for cardiovascular, brain and cell health, which has also been linked with lowering cholesterol. A boiled egg makes the perfect snack, it’s portable and need no additional packaging.
4. Brazil Nuts
Selenium, selenium, selenium. This essential mineral is absent from most women’s diets. Selenium is vital for thyroid and sex hormone production, the manufacture of antioxidants. Brazil nuts are the best source of selenium and just three nuts a day will give you all the selenium you need, add to your trail mix snacks or chop and sprinkle on top of homemade muesli.
Blueberries, raspberries, currants, purple grapes, acai and blackberries are low in sugar and fructose and loaded with phytonutrients, which is just a fancy word to say they are chock full of compounds that promote good health. In addition have been linked to anti-inflammatory, anti-atherosclerotic, and anti-carcinogenic effects. Remember to balance the natural sugars they do contain by having your berries with a little protein, so a dollop of yoghurt, a few nuts or seeds.
One of the easiest ways to significantly lower your cholesterol is to eat whole-grain oats regularly, The fibre in oatmeal forms a gel that slows down your body’s absorption of cholesterol, so adding regular servings or porridge, homemade muesli or flapjack to your diet is a must. Remember to use jumbo rolled oats and avoid those little packets and pots that are highly processed and so therefore won’t keep you feeling balanced.
7. Red Beans
Beans of any kind are nutrition dynamos. But red beans made our top 10 list for several reasons: they’re rich in antioxidants and packed with protein, folate, minerals, and fibre, helping to boost the body’s ability to burn fat, helping you feel full, controlling blood sugars, and even reducing cancer risk. Mixed Bean Chilli anyone??
Best known as the spice behind curry, research is now showing how it can potentially play a role in weight loss, along with preventing Alzheimer’s disease, cancer and other conditions. You don’t have to keep this spice wonder for curries, it can add and earthiness to warming casseroles and even a sprinkle over eggs adds a little lift or half a tsp into hot chocolate is delicious.
9. Chilli Peppers
All peppers contain compounds called capsaicinoids. This is especially true of chilli peppers, which derive their spicy heat—as well as anti-inflammatory, analgesic, anti-cancer, heart-healthy effects—from very high levels of capsaicinoids.
Chillies are high in antioxidant carotenes and flavonoids, and contain about twice the amount of vitamin C found in citrus fruits. Almost any dish—from homemade soups, stews and chilies to stir-fries, salads and salsas—can benefit from small amounts of chilli peppers.
Yes, you are reading this right….Enjoying a small amount of flavonoid-filled dark chocolate may prevent clogged arteries and reduce your risk of developing heart disease. But be sure to buy one with at least 70% cocoa solids to get the health benefits and then savour every bite, let it melt on your tongue and enjoy.
How many of these Top 10 Healthy Foods are already a staple in your weekly basket?