I Was Wrong About These 12 Foods. Their secret health benefits surprised me

Healthy eating doesn’t require you to spend more on expensive foods that carry buzzwords like organic, natural protein, extra protein, and superfoods. In fact, you can eat healthy with the nutritious foods you probably have in your kitchen right now. It’s all about getting Balanced diet Featuring a variety of vegetables, fruits, grains and Proteins.

In my quest to learn more about the hidden health benefits of common foods, I did the research so you don’t have to. I was surprised to find that many of the foods I had been ignoring were healthier than I had previously thought.

12 types of foods that have 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 it comes to nutritional offerings, oats make a big impact. According to the USDA, oats are loaded with fiber Complex carbohydratesAnd fiber and Essential vitamins and mineralsIncluding B1, B3, B5, B6, folic acid and iron.

Oats are also a whole grain, and 2015 Meta-Analysis found that the highest intake of whole grains was significantly associated with a 21% lower risk of cancer. My heart disease Compared with lower intakes. last 2015 Meta-Analysisincluding studies in people with type 2 diabetes, found that oat intake significantly decreased High blood sugar after meals.

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.

egg

Eggs are Great source of proteinIron, selenium, phosphorus, and vitamins B2, B5, and B12. They too Keeps you full longerwhich can help maintain 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 calciumAnd protein and Probiotics.

Yogurt often starts with milk, then is pasteurized and fermented with live bacteria. Yogurt can be served differently Health benefitssuch 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 for maximum 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.

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 Enhance 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 provides energy and keeps you feeling Complete longer.

Nuts

Nuts have abundant nutritional benefits. They offer 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.