Eating healthfully can be confusing. Information may come from healthcare providers, fitness influencers and friends.
At the core of healthy eating lies selecting foods which offer your body with all the essential vitamins and minerals it requires for proper functioning, including vegetables, fruits, dairy products, grains, lean meats and fish. Furthermore, drinking enough water is crucial.
Apples
“An apple a day keeps the doctor away.” Numerous epidemiological studies have linked apples with reduced risks of asthma, cancer, heart disease and diabetes. Apples also contain fiber as well as antioxidants like quercetin, catechin and chlorogenic acid which provide additional health benefits.
Apples contain plant chemicals that help promote good digestion and can reduce acid reflux symptoms. Pectin fiber acts as a prebiotic to feed your gut microbiome; studies also suggest flavonoids and vitamin C from apples may boost your immune system while fisetin may protect against Alzheimer’s.
Kale
Kale has gained great attention as an amazing source of health benefits. Packed full of vital vitamins, such as vitamin C, beta-carotene, calcium, potassium and manganese; plus cancer-fighting phytochemicals like isothiocyanates and glucosinolates for fighting cancer; flavonoids including quercetin kaempferol and isorhamnetin make this vegetable one of the healthiest leafy green vegetables around!
Kale is an excellent source of fibre and protein. Enjoy it raw in salads or sauteed as a side dish with garlic and olive oil for a tasty side dish, or massage the leaves with oil before baking to create delicious kale chips!
Kale has the unique ability to bind bile acids in your digestive system and thus lower the risk of digestive diseases – this is particularly useful for people suffering from Crohn’s disease or other forms of inflammatory bowel conditions.
Dairy products
Dairy products such as cheese, milk and yogurt contain essential proteins, calcium, vitamin D and other essential nutrients that help build and maintain strong bones, support muscle growth and keep your nervous system healthy. Cheese-making processes involve coagulating milk to separate curds from whey into many varieties such as parmigiano reggiano, paneer and chhurpi cheeses.
As well as traditional baking items like cookies and pastries, dairy foods can also be found in soups, stews and salad dressings, as well as soups. People who have difficulty digesting dairy may prefer fortified plant-based alternatives that offer similar nutrient profiles to dairy. They’re great for supporting digestive health while providing disease-fighting probiotics.
Yogurt
Yogurt is created by adding different kinds of beneficial bacteria to milk, causing it to ferment, giving it its characteristic tart flavor. Furthermore, its probiotic bacteria help digest lactose while providing probiotic benefits for gut health.
Studies show that yogurt can be an invaluable source of calcium and protein. Furthermore, it can aid digestion while alleviating symptoms associated with irritable bowel syndrome.
When purchasing yogurt, be sure to select one with low levels of both added and naturally-occurring sugars. Make sure to read labels closely – some flavored varieties contain as much as 25 grams per 5-oz serving! For best results, stick with plain varieties and customize with fruit toppings or drizzles of honey as needed.
Extra-virgin olive oil
Olive oil is an indispensable staple in the kitchen, but it also boasts heart-healthy fats and antioxidants that may help prevent obesity, cardiovascular disease, cancer and reduce inflammation.
Just a few tablespoons of extra-virgin olive oil (EVOO) daily can significantly decrease levels of the inflammation-inducing protein C-reactive protein and its levels in your system. Furthermore, EVOO contains an anti-inflammatory phenol known as oleocanthal that acts similarly to ibuprofen for pain relief.
Use extra-virgin olive oil (EVOO) as an ideal replacement for butter or processed oils that have been heated to remove their natural phenols, like vegetable or canola oils. Although EVOO may cost more, its benefits far outweigh its higher initial costs; to reap their full health benefits select brands labeled extra-virgin olive oil (EVOO).
Dark chocolate
Dark chocolate has long been considered a nutritious treat, thanks to its plant chemicals like flavonols. Furthermore, it’s a source of fiber and magnesium.
Studies indicate that eating cocoa beans and dark chocolate may help lower blood pressure, improve cholesterol levels, increase nitric oxide production (which relaxes blood vessels), as well as offer other potential health benefits like premenstrual syndrome relief and improved bone health.
To maximize its benefits, opt for dark chocolate that’s rich in cocoa content while low in sugar and unnecessary ingredients. Look for organic and “fair-trade” certified options – which demonstrates that cocoa was grown under more sustainable systems without child labor or oppressive practices – when selecting dark chocolate bars.
