Picture this: A food so nutritious that it supplies all the nutritional value you need to sustain you for a lifetime. Unfortunately, such food doesn’t exist. Luckily, you achieve the same by balancing certain highly nutritious foods to give your body a health boost that will keep illnesses and diseases at bay. Scientists across the United States and Western Europe analyzed over 1,000 raw foods and ranked them in order of their nutritional score. This post presents you with some of the top nutritious foods that should never miss in your kitchen. Remember, these foods, by themselves, cannot supply all the essential nutrients, but work best when combined with other foods.
Nuts, in general, pack plenty of essential nutrients, including vitamin E, magnesium, iron, fiber, calcium, and riboflavin. Almonds are believed to maintain healthy cholesterol levels in your body and contribute to heart health.
Almonds are also rich in mono-unsaturated fatty acids which prevent cardiovascular disease and diabetes. Snack on your favorite nuts frequently or apply nut butter on your bread for good health.
All kinds of berries fall under this category. They are a great source of fiber which is responsible for your digestive health, heart health and preventing a large waistline. Most of the berries are highly beneficial and mixing them up is the best option. Raspberries, for example, are said to have the most fiber with one cup providing 8g. On the other hand, one cup of blueberries supplies 4g of fiber. Berries are loaded with antioxidants, ellagic acid (which helps to fight cancer), and anthocyanins which enhance your memory.
Lemon is rich in vitamin C, and research shows that just one lemon is enough to supply almost 100 percent of the daily recommended vitamin C intake. Vitamin C helps to strengthen bones and increase the level of ‘good’ (HDL) cholesterol. A good tip would be to add a slice of lemon to green tea to enable your body to absorb the antioxidants in green tea with ease.
The nice orange color of sweet potatoes makes them a good source of beta carotene. When consumed, the body converts beta carotene into vitamin A for better vision, stronger bones, and a strong immune system. Sweet potatoes also contain antioxidant compounds which fight free radicals, thereby aiding in the fight against diseases. Other nutrients you can expect from sweet potatoes include manganese, vitamin C and B6, potassium, and lutein.
A powerhouse of protein. Eggs are also loaded with important nutrients like zeaxanthin and lutein. These antioxidant compounds boost eye health and prevent macular degeneration, which can lead to blindness in older people. On top of that, eggs are good for your skin, and they keep the harmful UV rays from damaging your skin.
Broccoli is known for its phytonutrients. These are compounds that minimize the risk of developing life-threatening conditions such as cancer, heart disease, and diabetes. Broccoli is also rich in vitamin C, folate, calcium, fiber, and potassium. One bunch of broccoli supplies almost 200 percent of the daily recommended vitamin C and 100 percent vitamin K for strong bones. To get the full benefits of broccoli, eat it raw or lightly cooked.
Chocolate contains more antioxidants than most fruit juice can supply. Known for boosting moods, dark chocolate is also a great choice for keeping diseases at bay. Chocolate contains plenty of nutrients such as copper, magnesium, manganese, fiber, and iron. Chocolate lowers blood pressure, improves blood flow, reduces LDL ‘bad’ cholesterol and improves brain function. Several studies have linked chocolate consumption with reduced risk of heart diseases.
Avocados are a favorite for many, and for good reason. They are rich in healthy plant fats which helps to lower bad cholesterol. They also supply our bodies with fiber and folate which protects us from heart diseases.
If you’re looking for a powerful superfood that fights diseases, garlic is your answer. It contains active ingredients that not only inhibits the growth of bacteria but also lower blood pressure and LDL cholesterol levels. Garlic also contains allicin, a compound that boosts your immune system. Garlic is versatile and we can use it in many dishes or drinks. You can use ground garlic or simply crash it and add to your soup or food.
Uncooked spinach is very healthy due to the high number of antioxidants it contains. You can also lightly steam or boil spinach to preserve most of its nutrients. Spinach is a rich source of zinc, iron, potassium, manganese, vitamin A, B, K among a dozen other nutrients. These nutrients can help you lose weight, fight diseases and help to fight cancer cells. As you can see, these are easy-to-find foods that you can get today from your grocery store. They are easy to cook and most can even be eaten raw. Your health is in your hands, and you have the power to control what you eat by making healthier diet choices.
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