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Eating healthy is a common New Year’s goal, but finding the right foods to incorporate into your diet can be stressful. Many people think that being healthy means buying superfoods, all organic products, expensive supplements, and expensive powders. Ultimately, that’s what most social media conveys. But it doesn’t have to be that complicated or expensive. In fact, you may have a lot of health, Foods rich in nutrients It’s sitting in your refrigerator and pantry now.
As long as you eat a Balanced diet Filled with a variety of foods like fruits, vegetables, grains, and proteins, you’re probably getting all the vitamins and minerals your body needs. That’s why I want to get rid of the idea that being healthy means you have to buy expensive food items. Instead, here are some everyday foods that are healthier than you might think.
12 foods with amazing health benefits
Add these foods to your list next time you go shopping.
bread
You probably didn’t expect to see this on the list. Bread is a staple in most households and can be packaged Essential nutrients Such as folic acid, iron and fibre. While white bread can High blood sugar levels It does not provide much nutritional value other than carbohydrates (unless white bread is fortified with vitamins and minerals such as thiamin (B1), riboflavin (B2) and niacin (B3) to replace nutrients lost during its processing). Whole grains Its counterpart contains additional fiber and nutrients and can help manage blood pressure while reducing the risk of diabetes and heart disease, according to the Mayo Clinic. consumption Whole grains Instead of refined grains it is also 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 we look at their nutritional offerings, oats make a huge impact. According to the USDA, oats are loaded with fiber Complex carbohydratesAnd fiber and Essential vitamins and minerals Such as B1, B3, B5, B6, folic acid and iron. Oats are also a whole grain Meta-analysis found that the highest intakes of whole grains were significantly associated with a 21% lower risk of heart disease compared with those who ate the lowest amount. last Meta-analysisincluding studies that followed people with type 2 diabetes, found that eating oats significantly reduced the rise in blood sugar after a meal. Choose steel-cut or rolled oats to get the most benefits, as quick oatmeal is more processed and has a slightly higher glycemic index.
Sweet potatoes
This vibrant, creamy orange root vegetable (although some may vary in color such as beige or purple) is also versatile—it can be sautéed, roasted, boiled, sautéed, mashed, baked, or air-fried. Sweet potatoes It contains tons of fiber, vitamin C, and potassium Beta carotene (A natural orange pigment found in plants and converted by the body into vitamin A). One large sweet potato contains 400% of the substance Recommended daily intake of vitamin A. According to the Mayo Clinic, Vitamin A Helps you maintain optimal vision and supports a Healthy immune system.
Pasta
Maybe you’re excited to see another fan favorite on this list. Pasta is made from wheat, which is one of the grains Basic food groups In a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most of them are fortified with Folic acid, iron and vitamin B. If you’re looking for a refined-free option, try whole grain pasta – which has been proven to be just that It keeps you full for longer – Or pasta made from vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those on a vegetarian diet.
You can make pasta dishes healthier by adding vegetables or protein.
egg
Eggs are Great source of proteinIron, selenium, phosphorus, and vitamins B2, B5, and B12. They too Keeps you full longerWhich can be useful for maintaining a balanced eating schedule. Eggs have gained a bad reputation due to their high cholesterol content. A large egg contains approx 186 mg of cholesterolWhich is just over half of the recommended daily intake (300 mg) if you are not at risk for heart disease. If you’re at risk for heart disease, one large egg almost meets the maximum recommended daily intake (200 mg). Despite the amount of cholesterol in eggs, some studies have found that It does not appear to raise cholesterol levels in the body Such as trans fats and saturated fats.
yogurt
Yogurt is another accessible, affordable and convenient food. It’s great Source of calciumProtein and probiotics. Yogurt often starts with milk, then is pasteurized and fermented with live bacteria. Various yogurts can be enhanced Health benefits Such as aiding digestion, managing irritable bowel syndrome and preventing osteoporosis. when Shopping for yogurtIt’s best to choose plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School.
garlic
I’m a big fan of garlic. I add it to most of the delicious dishes I prepare at home. Besides making your food extra delicious, garlic has many health benefits. He’s been linked to it Reduced inflammation and Cholesterol levels. As Providence Health and Services reported, garlic has also been linked Improve heart health By protecting against cell damage and lowering blood pressure. If you have digestive problems, garlic may also help Helps digestion. However, it is important to listen to your body while eating Lots of garlic It can also cause bloating. Eating garlic may also help lower blood sugar levels and reduce the risk of infection Cold or flu.
Green tea
Tea lover? great! Because you’re probably getting a good amount of Antioxidants Of him, which can help Protection against free radicals (Irritating atoms that can cause cell damage). Green tea is a nutrient-rich, low-calorie beverage and a rich source of fibre PolyphenolsWhich can protect against oxidative damage and reduce inflammation. Green tea has also been linked to many health benefits, such as Reducing cholesterol levels and Support heart health.
Warm up this winter with an antioxidant-rich cup of delicious green tea.
Berries
Berries are one of the most nutrient-dense foods in your home. they Rich in vitamins C and KPrebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions such as Type 2 diabetes and My heart disease. Berry consumption is also linked Improve heart health, Reduced inflammation And it can Boost your immunity.
Banana
Bananas should be on your radar if you are looking for a fruit that is highly nutritious and has many health benefits. They are a Great source of fibreVitamins B6 and C and minerals such as magnesium and potassium. Healthline reports that bananas are also very beneficial Pre-workout snack Because it fills you with energy and keeps you feeling Complete longer.
Nuts
Nuts have abundant nutritional benefits. They have tons of Healthy fatsWhich can help regulate cholesterol levels and reduce inflammation associated with heart disease. Nuts also contain Basic minerals Such as magnesium, copper, iron, selenium and zinc, all of which play crucial roles in… Healthy cell growth and development. Eating a handful of nuts daily can help Energy boost and Improve digestion. Because nuts are calorie-dense, the serving size is very small—just an ounce, or About a handful. Nuts are your best friends if you’re looking for a nutritious snack.
Onions
Onions are not only versatile and delicious, but they also offer many health benefits. They are full of vitamins, minerals and antioxidants that help boost your overall health Improve heart health,enhancement Immune functionto organize Blood sugar levels, Reduce inflammation And prevent Some types of cancer. Onions also have it Prebiotic fiberwhich promotes healthy digestion and can help you, too Sleep better.