Research suggests that eating plenty of fruits and vegetables is associated with increased well-being, and may help manage mental health conditions.
Avoid high-sodium processed and prepackaged foods like chips, pizza and deli meats and opt for half your meals to consist of vegetables (fresh, frozen or canned with no salt added) and whole grains as part of a healthy eating regimen.
Apples
Apples provide an abundance of essential nutrients, such as vitamins, minerals and dietary fiber. Plus, apples contain antioxidants which neutralize free radicals which cause oxidative stress and damage cells.
Apple consumption has also been associated with reduced risk of heart disease and cancer, as well as decreased asthmatic attacks and type 2 diabetes cases.
When choosing an apple, look for ones with firm and vibrant skin, without bruises or cuts, as this contains many cancer-fighting compounds that could benefit from remaining. Also make sure the peel remains intact as this will contain many cancer-preventing properties in its depths.
Kale
Kale is an abundant source of nutrients and health benefits. Rich in calcium, iron and vitamin C to promote bone strength; additionally it also contains cancer-fighting glucosinolates which provide extra protection.
Add it to salads or prepare it with whole grains, legumes and fish for an easy way to incorporate this vegetable into your diet. Or make soup from it or enjoy as a snack! It provides essential fiber as well as an abundance of lutein; additionally it can aid in lowering blood pressure due to being high in potassium content.
Garlic
Garlic, an aromatic plant belonging to the onion family, has long been one of the oldest domesticated plants. Composed of small bulbs surrounded by paper-thin skin that protects each clove’s bulb from outside elements, garlic has long been one of the oldest domesticated crops ever since cultivation first began.
Garlic contains allicin, which is released when cut, sliced or chewed and has been shown to possess cardioprotective properties, helping reduce cholesterol and blood pressure levels.
Garlic can strengthen immune function, helping protect against common illnesses like the flu and colds. Furthermore, garlic contains numerous essential vitamins and nutrients including manganese, B6 calcium phosphorus potassium selenium iron zinc.
Onions
Onions (Allium cepa) are rich in beneficial phytochemicals such as quercetin and organic sulfur compounds, making them an excellent source of quercetin and organic sulfur compounds, in addition to providing ample vitamin C content.
Onions offer multiple health benefits, from protecting against cancer and infection to improving heart health and lowering risk for stomach ulcers. Onions may even help prevent inflammatory bowel disease and decrease ulcer risk.
Onions contain phenolic compounds known as allicin, which give them their distinctive aroma and flavor, that contain antibacterial, antidiabetic, anti-inflammatory and fibrinolytic properties. Furthermore, onions also provide soluble fiber and prebiotics (fructooligosaccharides) to keep digestion running smoothly; and eating onions regularly has been linked with increased bone density which reduces risk of osteoporosis later in life.
Tomatoes
Tomatoes belong to the nightshade family of vegetables that includes eggplant and peppers, making them edible raw or cooked, and providing many health benefits.
Tomatoes contain lycopene, which helps prevent cholesterol oxidation and lower heart disease risk. Furthermore, tomatoes provide ample amounts of Vitamin C as an antioxident.
Tomatoes can help regulate blood sugar, support eye health and improve intestinal wellbeing. Tomatoes contain potassium which has been shown to help decrease blood pressure and risk for stroke. Furthermore, tomatoes contain lutein and zeaxanthin which could protect against blue light damage caused by digital devices and improve vision.
Fish
Fish is among the healthiest foods, boasting protein, vitamin D and omega-3 fatty acids essential to brain and body functioning. In addition, they’re an excellent source of calcium, iodine and B vitamins including riboflavin and thiamine that are crucial components for life.
Salmon, trout, cod and mackerel all offer substantial health advantages. When selecting tuna to consume, canned light versions such as skipjack or albacore is preferred as these contain lower mercury levels than their other versions. Grilling fish may produce cancer-causing heterocyclic amines and polycyclic aromatic hydrocarbons that should be avoided.
Salmon
Salmon boasts one of the richest nutrient profiles among fish species, earning it recognition from various forms of holistic medicine such as Ayurveda and Traditional Chinese Medicine.
Omega-3 fats and vitamin B12 provide brain-nourishing nutrition. A 3-ounce serving provides more than 100% of your daily requirement.
Studies show that eating salmon can help lower blood pressure and cholesterol, as well as improving overall cardiovascular health. Furthermore, diets rich in omega-3 fats could provide protection from stroke, heart attack and dementia.
