Food choices directly impact both mental and physical wellbeing. Your digestive tract contains billions of bacteria that produce chemicals that send signals directly to your brain; these messages may either improve or negatively alter your state of mind.
Foods with minimal ingredients and easily-recognizable components tend to be healthier choices, including those high in sodium or trans fat content, so opting for whole food solutions whenever possible.
Garlic
Garlic from the Allium genus adds flavor without increasing caloric intake, helping prevent heart disease, atherosclerosis, high blood pressure and organosulfur compounds can reduce cholesterol levels as well as decrease glucose (blood sugar) levels – especially among people living with diabetes.
Garlic contains antifungal and antibiotic properties due to allicin, which may provide protection from viral infections such as colds.
Studies indicate garlic could help lower oxidative stress for those with high blood pressure and slow atherosclerosis; however, other research indicates it has little impact on these conditions. Consult your healthcare provider if this herb may be safe for you.
Kale
Kale has quickly become a star player on many menus, appearing in soups, salads, chips, smoothies and more. Packed with calcium, Vitamin C and A as well as compounds our bodies use to convert to sulforaphane – an anticancer agent and immune booster – this nutritional superstar boasts low calories while boasting numerous other essential benefits that support overall wellbeing.
Recent research reveals that Saudi adults know little of kale and more efforts must be made to introduce it into their diets. Kale is an extremely nutrient-rich vegetable, suitable for raw consumption or cooking in soups or salads; steamed, sauteed, baked or air fried (for roasting/air-frying); making its taste either mild (in soups) or sharp and crunchy when braised or air fried – offering versatility when enjoyed as part of a meal!
Onions
Onions, garlic, leeks and chives belong to the Allium genus of plants that provide an abundance of essential vitamins and health-promoting plant compounds that contribute to better bone health, lower blood sugar levels and reduced cancer risks. Studies have linked eating an onion-rich diet with better bone health outcomes as well as decreased cancer risks.
Onions are naturally low-cal, yet rich sources of vitamins C and fiber. Vitamin C plays an essential role in immune regulation, iron absorption and as an antioxidant protecting cells against molecules that damage them.
Onions are also an excellent source of quercetin and organosulfur compound allicin, both known to help lower blood pressure by relaxing vasculature and improving circulation.
Dairy
Milk, yogurt and cheese are staple foods of many health-focused diets. From low-fat to full-fat versions, dairy provides important nutrition that can help people meet daily intake goals for improved health outcomes.
Dairy products provide a nutritional package that’s hard to replicate on diets low or absent in dairy. Milk may help improve bone health and may reduce risks related to obesity, type 2 diabetes and cardiovascular disease.
Many dairy foods are fortified with calcium and other essential vitamins and minerals. Plant-based alternatives may also provide ample nourishment, meeting the nutritional requirements of healthy individuals while still fulfilling their dietary needs.
Yogurt
Yogurt starts as milk and can be enhanced with proteins, calcium, vitamins and live cultures (probiotics) known to promote good gut bacteria.
Yogurt is a delicious source of high-protein food that makes an excellent, healthful alternative to meat or snack options. When searching for yogurt to purchase, look for brands without added sugars and that contain multiple strains of probiotics for maximum benefit.
Yogurt contains low lactose levels, making it suitable for those who suffer from lactose intolerance. Furthermore, it may help relieve IBS symptoms and facilitate digestion – though certain yogurt ingredients could interact with antibiotics or immunosuppressants.
Extra-virgin olive oil
EVOO has long been used for salad dressing and bread dipping, but this nutrient-packed healthy fat can add so much more. It adds both flavor and nutrition to baked goods, stir fries, and sauteed vegetables – perfect for adding an extra punch of flavor!
Studies reveal that people who consume more olive oil tend to live longer. This could be because it protects against high blood pressure, reduces cholesterol and mitigates against stroke risk.
EVOO is loaded with heart-healthy fats and anti-inflammatory compounds such as oleacein and oleocanthal. Furthermore, it boasts antimicrobial properties which may help fight H. pylori bacteria (14)
