As the popularity of health food is rising, certain foods stand out as particularly concentrated sources of nutrients. These healthy ingredients provide protein, complex carbohydrates, high-quality fats, vitamins, minerals, fiber and phytochemicals. Healthy food choices result in long-lasting, steady energy levels and optimizing body functions for healthy living.
Almond Butter
Almond butter lowers LDL and increases HDL cholesterol, according to a 2003 study by researchers at the Sphera Foundation in California. Study participants' cholesterol improved after eating almond butter for four weeks. Almond butter mixed with ricotta makes a rich dip for apples and pears and substitutes for peanut butter in satay dips and toast with sliced bananas. A 1 tbsp. serving contains 3.3 g protein. Almond butter also contains calcium, magnesium and potassium.
Salmon
Salmon contains a variety of healthy nutrients, including omega-3 fatty acids that provide DHA, which is a compound that supports brain health and fights inflammation in the body. Omega-3s also reduce blood clotting and improve overall cardiovascular health. Salmon with salad greens, roasted peppers and goat cheese makes a healthy salad, and for a healthy Asian meal, bake salmon with soy marinade and broccoli with slivered almonds. A 3-oz. serving of salmon contains 22 g of protein, and significant amounts of phosphorus, potassium and vitamin B-6.
Sprouts
Since ancient times, sprouts have been used for culinary purposes. Sprouts have high nutritional value. Sprouts can be grown from seeds at home in a week, or purchased commercially. Different types of sprouts include alfalfa, clover, radish, adzuki beans, chick peas, lentils, wheat and rye. Sprouts add enzymes to the diet, high levels of fiber and protein and vitamin A.
Chick Peas
Chick peas provide high levels of nutrients, including protein, which provides sustained energy levels. Chick peas are a healthy ingredient in hummus, on top of salads, by the handful and simmered in Indian curry sauce. Smaller chickpeas tend to provide a tender texture compared with the larger variety. Chick peas contain high levels of folate and iron. A 1/2 cup serving contains 6 g of protein, 20 percent of the daily recommended amount of vitamin C, significant amounts of potassium, phosphorus and vitamin B-6.
References
- Journal of the American College of Nutrition: Effects of plant-based diets high in raw or roasted almonds, or roasted almond butter on serum lipoproteins in humans.
- Food and Wine Magazine: 10 Healthy Ingredients
- NC State University: Bean Sprouts and Other Vegetable Seed Sprouts
- USDA: Nutrient Data Laboratory
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