By learning about these five foods you should incorporate into your healthy eating lifestyle, you can add essential nutrients to your diet, lower your risk of heart disease, and improve your physical wellbeing. Eating these foods on a regular basis confers the greatest benefits, but even eating them a few times per week can improve your health. Although you can eat greater quantities of healthy foods, you should avoid over consumption of any type of food, if you’re trying to maintain your weight and remain healthy.
Wild fish, such as salmon, mackerel, and herring are packed with Omega-3 fatty acids, which can lower your risk of heart disease and improve your memory. Studies have also linked Omega-3 with reducing symptoms of arthritis and depression. Fish are also low in saturated fat, and contain high levels of protein and iron. The American Heart Association advises everyone to consume fish at least two times per week. You can bake, broil, or grill fish and they compliment a variety of light sauces, and vegetable side dishes, which makes them easy to integrate into a healthy diet.
Whole grains such as wild rice, barley, quinoa, and whole wheat pastas and cereals contain fiber, which can keep your blood sugar levels even, lower cholesterol, and assist with weight loss. Unlike pastas, breads, and cereals produced from refined white flour, whole grains are considered “good carbs” and many of them contain essential nutrients such as zinc, vitamin E, and even protein. The United States Department of Agriculture (USDA) recommends that at least half of the grains in your diet consist of whole grains.
Eating spinach can lower your risk of heart disease and osteoporosis, strengthen your bones, and improve your mental functioning, because it contains vitamins A, C, and K, calcium, magnesium, and antioxidants. Spinach can be eaten multiple times every day, although it’s important to also consume a variety of other vegetables. You can replace iceberg lettuce with spinach in your salads, or saut� spinach in olive oil and add your favorite spices. If you don’t enjoy spinach, consider other green vegetable such as broccoli, kale, or bok choy.
Eggs are an excellent source of protein. They also contain all eight amino acids, and twelve essential vitamins and minerals. To receive the maximum benefits of eggs, eat both the whites and yolks. Although the cholesterol content found in eggs has been cited as a health concern, scientific studies have found almost no link between cholesterol found in food and cholesterol levels in your blood. Additionally, eating eggs at breakfast can lower your appetite throughout the rest of the day.
If you’re craving a sweet and delicious snack, consider popping a handful of berries into your mouth. Berries contain antioxidants, which have proven health benefits such as decreasing your risk of cancer and heart disease, increasing your memory, and preventing glaucoma, ulcers, and cataracts. Blueberries are the most beneficial of all berries, but cranberries, blackberries, and raspberries are also nutritious. You can add berries to a variety of foods including salads, cereals, and baked goods.