A variety of health foods is available to the average consumer seeking to eat better, but some offer more benefits than others. Sticking to plant-based foods is generally the healthiest option. Also, foods that are not processed or have limited processing tend to be the best choices because they have not been stripped of their natural nutrients. Adding these best foods to your diet can help you achieve a healthy weight and ward off certain diseases.
Whole Grains
According to the Harvard School of Public Health, adding whole grains to your diet can help lower your cholesterol, improve your triglycerides, prevent type 2 diabetes, protect against colorectal cancer, improve digestion and help you live longer. Whole grains are packed with healthy nutrients and fiber. Whole grain food options include food such as oats, barley, brown rice, whole grain pasta and quinoa.
Green Leafy Vegetables
Green leafy vegetables including swiss chard, bok choy, cabbage, collard greens and spinach are packed with nutrients. These vegetables provide an excellent source of calcium. Also, green leafy vegetables contain nutrients such as carotenoids and sulforaphane, which have been known to help prevent or fight off cancer. In addition to being nutrient-rich, green, leafy vegetables are very low in calories and rich with fiber. Therefore, by eating these, you can feel full on fewer calories.
Fruits
The nutrients in fruits are necessary for an overall healthy diet. Adding fruits to your diet can provide you with low-calorie and immune-boosting nutrients. According to the Physicians Committee for Responsible Medicine, you should eat at least three servings of fruit each day and fruits such as strawberries, kiwis, mangoes, blueberries, peaches, plums, oranges, grapefruit and raspberries are considered low-calorie fruits that are especially high in nutrients.
Beans
Beans are packed with a variety of nutrients, and are loaded with both fiber and protein. The combination of high protein and high fiber sets beans apart from many other foods that tend to be high in one, but not the other. According to research cited on the AmericanBean.org, one cup of cooked beans will provide you with about 15 g of fiber, which is half the amount you need each day. A cup of beans also contains 16 g of protein, plus high amounts of calcium, potassium and folate.
Green Tea
The nutrients in green tea have been linked to numerous health benefits. According to the University of Maryland Medical Center, the antioxidants in green tea can neutralize the damage caused by free radicals. Green tea has been shown to prevent atherosclerosis, lower cholesterol, protect against cancer, prevent or slow the progression of type 1 diabetes, speed up your metabolism and repair damaged liver cells.
Flaxseed
Flaxseed oil or ground flaxseed will provide you with a healthy amount of omega-3 fatty acids. Getting enough omega-3 fatty acid in your daily diet is important to heart, liver, kidneys, immune system and skin healthy. According to the Physicians Committee for Responsible Medicine, one teaspoon of flaxseed oil can provide you with all the omega-3 you need in a day, and flaxseed is a healthier option than fish because fish is high in fat, cholesterol and toxins. Flaxseed should be stored in the refrigerator or freezer to protect it from spoilage.
References
- Physicians Committee for Responsible Medicine: Essential Fatty Acids
- Physicians Committee for Responsible Medicine: A Guide to Healthy Weight Loss:
- Harvard School of Public Health: Health Gains from Whole Grains
- University of Maryland Medical Center: Green Tea
- American Bean: Research Shows Eating Beans Can Help Control Weight, Reduce Risk of Heart Disease, Cancer and Diabetes
