The new year is an ideal time to consider resetting your diet, including adding more healthy foods to your menu. In addition to keeping your taste buds guessing, maintaining variety in your daily diet benefits your physical and mental health, supplying your body with everything it needs to function at its best potential. .
According to the CDC, a thoughtful diet Extends lifespan, reduce the risk of disease, strengthen muscles, bones and immunity, maintain a healthy weight, and strengthen dental and skin health. Topical applications and treatments (both external and internal) have limitations. When it comes to looking and feeling your best on a holistic level, think of food as the ultimate medicine. If you want to look at this simple emotion from a different perspective, research result Diet (or rather, unhealthy diet) is the most important risk factor for premature death. Basically, if you've been putting your revitalized recipe routine on the back burner, reprioritize and start cooking.
Humans are creatures of habit. If you need a little help incorporating new ingredients into your daily diet, let the options below become your meal planning muse. Here are 15 healthy foods that you can benefit from snacking on regularly.
lupine beans
Although commonly eaten as an appetizer in southern Europe, this legume has received little attention in the United States. It's time to change that. Lupine beans help reduce blood sugar spikes and keep bad cholesterol at bay and regulate it. blood pressure, strengthens bones thanks to its fiber, omega-3 and omega-6 content, and minerals such as potassium, calcium and phosphorus. Snack on lupine beans between meals.
red onion
Think of red onions as a turbocharged version of white onions. In addition to being a powerful ingredient rich in vitamins C, K, B12, calcium, magnesium, and potassium. Contains quercetin, an antioxidant that helps protect against allergies and heart disease. Toss chopped red onions into salads, stir them into sauces, or simply pickle the roots to enhance your go-to meals.
sardine
This fish often gets a bad rap, but omega 3Unsaturated fats increase “good” cholesterol, lower triglyceride levels, and help prevent diseases such as atherosclerosis. Not only that, but this fatty fish is one of the rare foods that contains vitamin D, which can normally only be absorbed through exposure to sunlight. Look for fresh sardines and enjoy them baked or grilled, just like they are served in Portugal.
capers
Capers (the unflowered buds of perennial shrubs) are rich in polyphenols. Antioxidant properties Helps slow down the aging process of cells and skin. Adding pickles makes them an outstanding beauty food, as they are believed to help stimulate microcirculation and act as a natural diuretic that eliminates bloating.
watercress
The seeds, roots and leaves of this precious plant are enjoyed for centuries. Rich in vitamin C and minerals such as iron, calcium, potassium, phosphorous and iodine, watercress is a member of the cruciferous family (think cauliflower). It has digestive and detoxifying properties, prevents water retention, and is a natural antibiotic. Add raw watercress to sauces, salads, and sandwiches.
sweet potato
Sweet potatoes are rich in flavonoids, carotenoids, vitamin C and vitamin A. Antioxidant properties It makes them something of a hero ingredient when it comes to anti-aging. Enjoy sweet potatoes by baking, boiling, mashing, or frying them. Don't forget to include the nutritious skin.
kale
We all know that celebrities are obsessed with kale, and for good reason. Kale is perhaps the ultimate superfood. It's an antioxidant and contains flavonoids, vitamins A, C, K, E, and B, calcium for your bones, zinc for your immune system, and iron as a bonus. Incorporate kale into salads by massaging it with high-quality olive oil (an extra step breaks up the leaf's hard structure and cuts bitterness, then mix it into homemade pesto or saute it with lemon and garlic as a garnish. Please enjoy.)
mushroom
Edible mushrooms are one of the most popular superfoods and supplements, and for good reason. Low in calories and high in fiber and nutrients, mushrooms have excellent antioxidant and anti-inflammatory properties and can help: support immunity Cardiovascular system. Harness fungi as a source of vitamin D, protein, potassium, and more, and explore its different forms for symptom-specific benefits.
Foxtail millet
In addition to being gluten-free and low on the glycemic index, millet is rich in protein, amino acids, antioxidants, and minerals such as magnesium, calcium, phosphorus, and iron, all of which are essential for healthy hair and skin. is.it has also been proven to lower cholesterol! The grain is cooked like rice and seasoned to be enjoyed as a side or as a mainstay superfood salad.
arugula
Prized by the ancient Romans, this bold, tangy vegetable is low in calories and rich in antioxidants. anti-inflammatoryhas anti-aging effects and is an incredible source of vitamins and minerals. and It contains erucin, an active ingredient that lowers high blood pressure. Is pizza on the menu? Top your pie with fresh arugula (another name for arugula) for a quick and healthy hybrid meal.
Chickpea
Hummus isn't just the most delicious snack. Chickpeas, also known as garbanzo beans, are the backbone of nutritious dips and a worthy addition to salads. fiber intake, vitamins C, E, A, magnesium, etc.Small legumes contain beneficial components unsaturated fatty acids, and of course protein. Chickpeas lower the glycemic index (reducing the risk of diabetes) and help lower blood sugar levels. absorption of cholesterol Linked to heart disease and promotes gut health.
mango
The mango is most popular fruits Modern agriculture means we can all enjoy farming, and it also brings health benefits. This fruit is thought to have anti-inflammatory properties and help alleviate certain chronic diseases, as well as protective antioxidant and anti-diabetic properties. Fruit may seem like a luxurious, dessert-like option, but it can (and should!) be satisfying to make.
lentil
Adding lentils to your diet is easy and essential. This small legume has ancient roots, and for good reason.The lentils are source of protein, potassium, folic acid, etc. Add antioxidants to this mix and you have a superfood that may prevent chronic disease and lower blood pressure and cholesterol.
Brussels sprouts
Brussels sprouts aren't just a cocktail bar item, these miniature cabbages are a health food in their own right.Cruciferous vegetables in Brussels Vitamin C and AIt also contains potassium, calcium, and a small amount of protein. Roast (along with other favorites), steam, or shave into salads for easy raw options.
blueberry
For a dose of sweet and tart antioxidants, pick up a handful of blueberries. By taking it regularly, anthocyanin (one of the many phytochemicals found in blueberries) is said to reduce the risk of cardiovascular disease and type 2 diabetes. Additionally, berries also have antioxidant and anti-inflammatory properties. TLDR: Experts agree that blueberries are a universally healthy snack.
