12 Everyday Foods You Likely Have at Home That Have Health Benefits

You’ve probably seen ads and social media posts claiming that you must take “superfood supplements” or eat expensive, expensive diets to be healthy. organic food. It should not be different from the truth. There are many staples you probably already have at home that offer many health benefits. .

We are here to debunk the myth that the only way to achieve optimal health is with expensive and often unavailable supplements. I will introduce some everyday foods.

bread

You probably didn’t expect to see this on the list. Bread is a staple in most households and can be stuffed. essential nutrients folic acid, iron, fiber, etc. You can make white bread, spike blood sugar Low non-carbohydrate nutritional value (except fortified white breads, which are fortified with vitamins and minerals such as thiamine (B1), riboflavin (B2), and niacin (B3) to replace nutrients lost during processing) ,this is whole grain According to the Mayo Clinic, their counterparts have added fiber and nutrients to help manage blood pressure while reducing the risk of diabetes and heart disease. whole grain Replacing refined grains has also been associated with lower cholesterol and insulin levels.

oats

Oats are one of my favorite foods on this list. They are versatile, relatively easy to use, and inexpensive. When you look at their nutritional offerings, oats pack a punch. According to the U.S. Department of Agriculture, oats contain complex carbohydrates, fiber, essential vitamins and minerals B1, B3, B5, B6, folic acid, iron, etc. Oats are also whole grains, meta-analysis Those with the highest whole grain intake were found to be significantly associated with a 21% lower risk of heart disease than those with the lowest intake.another meta-analysisincluding a study that followed people with type 2 diabetes, found that oat consumption significantly reduced post-meal blood sugar spikes. They are expensive, so choose steel-cut or rolled oats for maximum benefits.

sweet potato

This creamy, bright orange (some come in different colors, such as beige and purple) root vegetable is also versatile. sweet potato dietary fiber, vitamin C, potassium, beta carotene (A natural orange pigment found in plants that is converted to vitamin A in the body).400% of one large sweet potato Recommended daily intake of vitamin AAccording to the Mayo Clinic, Vitamin A maintain optimal vision, healthy immune system.

pasta

You’ll be thrilled to see another fan favorite on this list.Pasta is made from wheat, a grain. basic food groups with a balanced diet.Some types of pasta have their nutrients removed during the refining process. folic acid, iron, vitamin BIf you’re looking for an unrefined option, try whole grain pasta. keep you satisfied longer — Or vegetable pasta. Chickpea pasta has become very popular lately and is rich in fiber and protein, making it a great choice for those on a vegan or vegetarian diet.

egg

the egg is good source of protein, iron, selenium, phosphorus, vitamins B2, B5, B12.they also keeps you fuller longer, good for maintaining a balanced eating schedule. Eggs have a bad reputation due to their high cholesterol levels.A large egg has about Cholesterol 186mgThat’s just over half the recommended daily intake (300 mg) if you’re not at risk for heart disease. If you’re at risk for heart disease, one large egg is nearly at the high end of his recommended daily intake (200 mg). Despite the amount of cholesterol in eggs, some studies have found Doesn’t seem to raise cholesterol levels in the body Like trans fats and saturated fats.

Yogurt

Yogurt is one of the most accessible, affordable and convenient foods.It is amazing calcium source, protein, probiotics.Yogurt often starts with cow’s milk, is pasteurized and fermented with live bacteria. health benefits Aids digestion, manages irritable bowel disease, and prevents osteoporosis.when shopping for yogurtAccording to Harvard Medical School, it’s best to choose plain or Greek yogurt with simple ingredients and no added sugar for maximum benefit.

garlic

I am a big fan of garlic. I add it to most of the delicious dishes I make at home.is linked to Reduce inflammation and cholesterol levelAs reported by Providence Health and Services, garlic also has improved heart health By protecting against cell damage and lowering blood pressure. Garlic can also help if you have digestive problems. aid digestionHowever, it is important to listen to your body after eating. too much garlic It can also cause swelling. Consuming garlic can lower blood sugar levels and reduce the risk of catching a cold. cold or flu.

Green Tea

Do you like tea? wonderful! Because there is a high possibility that you can win a considerable amount, antioxidant Then it can help protects against free radicals (A nasty atom that causes cell damage). Green tea is a low-calorie, nutritious drink. Polyphenolcan protect against oxidative damage and reduce inflammation. Green tea is also associated with many health benefits, including: lower cholesterol levels and Supports heart healthAs if that wasn’t enough, the National Cancer Institute says drinking green tea is also Risk of certain types of cancer.

berry

Berries are one of the most nutritious foods in the home.they are Rich in vitamins C and K, prebiotics, potassium, fiber, antioxidants. Berries also contain disease-fighting nutrients that help reduce the risk of age-related diseases. type 2 diabetes and Heart diseaseConsuming berries is also associated improved heart health, Reduce inflammation and can boost immunity.

banana

If you’re looking for a nutritious fruit with many health benefits, bananas should be on your radar. excellent source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium.Healthlines reports that bananas also make great health foods pre workout snack Because they fill you with energy and make you feel longer.

nuts

Nuts have a wealth of nutritional benefits.they have a lot healthy fatcan help regulate cholesterol levels and reduce inflammation associated with heart disease. Also found in nuts essential minerals Like magnesium, copper, iron, selenium and zinc, they all play important roles in the body. proper cell growth and development.Eating a Handful of Nuts Daily Helps boost energy and improve digestionBecause nuts are so high in calories, a serving is very small, just 1 ounce or so. about a handfulIf you’re looking for a nutritious snack, nuts are your best friend.

onion

Onions are not only versatile and delicious, they also have many health benefits. Rich in vitamins, minerals and antioxidants, it helps improve overall health. improve heart healthboosting immune functionregulation Blood glucose level, reduce inflammation and prevent certain cancersAlso in onions prebiotic fiberpromotes healthy digestion and can even help you sleep better.

First published on February 20, 2023 at 8:00 AM PT.

The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. Always consult a physician or other qualified physician if you have questions about your medical condition or health objectives. Talk to your health care provider.