When it comes to eating healthy foods, there are a few staples you should try. Those include Brazil nuts, broccoli, chia seeds, and oatmeal.
However, there are more than just the usual fruits and vegetables that are healthy for you. Herbs and spices also have health benefits. These add flavor to your dishes without adding extra calories. They also have many anti-inflammatory and antioxidant properties.
If you don’t like to cook with spices, try using garlic or black pepper instead.
Oatmeal
Oatmeal contains a compound called beta-glucan, which is helpful for weight management and improves the immune system. It is also packed with fiber, which can ease digestive problems. Moreover, oats are rich in B vitamins and magnesium.
These vitamins can help protect your body from aging and disease.
Oatmeal can be eaten as a standalone breakfast or with toppings, which will increase its nutritional value. For example, you can top your oatmeal with peanut butter or a slice of fresh fruit.
Alternatively, you can also eat it with nuts, seeds, or yogurt.
Brazil nuts
Brazil nuts are an excellent source of ellagic acid, which is an antioxidant and may slow the progression of cancer. They also contain selenium, an important biological trace element.
They are also a good source of Vitamin E, which helps protect the skin and maintain cell membranes.
Brazil nuts come from the seeds of the Brazilian nut tree, which grows as tall as 200 feet in the Amazon. They contain selenium, a powerful antioxidant that combats free radicals and helps your body heal from oxidative stress. Free radicals damage cells and can cause type 2 diabetes, heart disease, and cancer.
Selenium also aids the body in processing proteins, including those necessary for hair growth.
Broccoli
Broccoli is packed with phytochemicals (chemicals that are present in plants) that help maintain the immune system. Some of these compounds include glucobrassicin, carotenoids, and kaempferol.
They also act as antioxidants, which neutralize free radicals in the body. Free radicals cause cell damage and can even cause cancer.
Broccoli is an excellent source of vitamins A and B2, as well as fiber. It also contains a good amount of iron and calcium. In addition, it is an excellent source of plant-derived omega-3 fatty acids, known as alpha-linolenic acid.
These acids improve blood circulation and fight inflammation. In addition, broccoli provides several essential amino acids.
Chia seeds
Chia seeds are a great source of fiber. With 10.7 grams per serving, they meet the recommended daily allowance for fiber, which is about 20 grams for men and 25 grams for women.
Fiber has many health benefits including improving bowel health, lowering cholesterol and aiding in weight loss. It is also an excellent source of protein.
In addition to fiber, chia seeds are packed with several micronutrients and antioxidants.
Chia seeds are small and circular, with a slightly shiny finish. They are available in a variety of colors and can be soaked or eaten raw.
They also mix well with liquids, which makes them a quick way to add more nutrition to your diet. They can also be added to smoothies and salads.
They can also be used as a binding agent for homemade fritters.
Tomatoes
Tomatoes are a highly nutritious food, which can help you lose weight, improve vision, and control blood pressure. They also have antioxidants that can slow down the deterioration of lung function. However, eating too many tomatoes can cause heartburn.
Some people also develop an intolerance to tomatoes, which can cause stomach pain and gas. In addition, the high fructose content of tomatoes can cause constipation.
Tomatoes are an excellent source of vitamin C, potassium, and dietary fiber. They are also a good source of copper and magnesium.
Their high water content makes them a hydrating food, and they contain several beneficial vitamins and antioxidants.
Avocados
Avocados are often referred to as superfoods due to their high nutrient content and health benefits. Avocados are among the best foods to eat for heart health, and they contain a variety of phytochemicals that can help protect the heart.
Avocados are also high in fiber and vitamin A, which makes them good for your bones.
Avocados are an excellent source of monounsaturated fatty acids, which are important for maintaining heart health.
These are the same fatty acids that are found in olive oil. Avocados also have significant amounts of fiber, which helps keep blood sugar levels stable. In addition, fiber has been linked to a reduced risk of several diseases.
Onions
Onions are rich in high-grade antioxidants, which help fight disease. This is because onions contain at least 25 different types of flavonoids. One of the most beneficial types of flavonoids is quercetin, which has anti-cancer properties.
While all types of onions contain antioxidants, red and yellow onions have a higher level than white ones. Antioxidants also improve the immune system and prevent the onset of various diseases.
Onions are also rich in potassium. They also have a high content of vitamin C. They are a good source of folate and iron, too.
They also contain compounds called allium and allyl disulfide, which have anti-inflammatory properties.
