isnar84
There’s so many superfoods out there that it’s easy to become confused and no longer know what’s actually good for you and what is just the new fad; it seems that every week it’s out with this and in with that, so who can you trust on what to eat?
We’ve had a good look at the food’s everyone raves about and compiled this list of 25 foods you should eat everyday to stay healthy; these are our favourite foods that you can trust will put a spring in your step no matter what.
Apples
‘An apple a day keeps the doctor away’- it’s true! Apples are loaded with antioxidants, vitamin C and fibre.
The last of these makes apples very filling, so their low calorie content will end those hunger pangs effectively, and the fibre they contain isn’t merely roughage for excretion but soluble fibre. This kind of fibre is essential for your gut health as it feeds the good bacteria in your gut- this means apples act as a prebiotic.
Almonds
I’m sure you’ve heard that almonds are incredibly popular with the health conscious among us, but why?
Well it turns out that almonds are rich in vitamin E, antioxidants, fibre and magnesium. These little powerhouse nuts contain the power to improve your metabolic rate and have a high satiety, both of which are helpful for healthy weight loss.
Broccoli
Broccoli is an incredibly versatile vegetable that tastes delicious raw and cooked. These tiny trees are packed full of vitamins K, C, A, and B9, alongside powerful antioxidants and vital minerals.
All of these wonderful health benefits come packaged in a low calorie, high satiety bow, so you can eat as much of this delicious vegetable as you like!
Garlic
Unless you’re a vampire or on a hot date, bring on the garlic breath! Garlic has been associated with medicinal practices for centuries, and scientists have discovered that garlic contains potent sulphur compounds that are particularly useful in boosting the immune system.
Having garlic in your diet on a daily basis has been observed to prevent against common illnesses like a cold and help the recovery time of those who have already caught the virus.
Oats
In porridge, smoothies, baking, or as a savoury crumble topping, oats are a supergrain!
They’ve been shown to have wide reaching health benefits, from preventing against certain cancers to aiding digestion and unhealthy blood pressure.
Aside from their long term health benefits oats also have a low glycemic index so they slowly and steadily release energy, meaning you won’t be at risk of having an energy crash and will feel full for longer.
Yogurt
To ferment milk and make yogurt probiotic bacteria has to be added. These bacteria are incredibly good for your gut and digestive health- they’re the ground workers to keep everything ticking over smoothly!
Yogurt is also high in protein (good for vegetarian diets) and high in calcium to prevent against serious bone conditions such as osteoporosis. It can be added to almost anything to give a delicious creamy texture and tangy kick.
Potatoes
Once upon a time someone did a bad PR job on potatoes and these innocent tubas are still paying the price.
Potatoes contain pretty much every nutrient a human needs to survive (someone once proved this by living off just potatoes for a year!), and they are loaded with potassium, an essential element for a healthy heart. Potatoes are a starchy essential that need a little love again!
Dark Chocolate
All chocolate is delicious, but dark chocolate is that sophisticated older cousin that seems to have all the answers. Loaded with antioxidants and biologically active organic compounds, dark chocolate is one of the highest scoring foods when tested for its antioxidant activity.
These magical properties give it fantastic health benefits, namely reducing the risk of heart disease and high blood pressure, and increasing cognitive functioning. Choose chocolate with above 70% cocoa content to be sure you’ll gain these health benefits.
Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest oils around. The monosaturated fats this golden oil contains are wonderful for your heart, and it’s high in antioxidants that benefit your health. Be careful and make sure you only get certified ‘Extra Virgin’ olive oil to reap these benefits, the less words, the less pure the oil is and the less health benefits it contains.
Shrimp
These little sea creatures are naturally low in fat and calories, but high in protein and nutrient levels. It’s also a great source of omega-3 which is beneficial to heart and brain health.
Be careful how you cook shrimp however- whilst you’ll still get the shrimpy benefits adding cream sauces of deep-frying shrimp can counteract the numerous benefits.
Eggs
Forget those old fears of high cholesterol in eggs and boil one up for a delicious and nutritious breakfast. Although they can impact cholesterol in some people, the overall benefits of eggs greatly outweigh that potential risk.
They are high in protein and healthy fats, and due to their density surprisingly filling. If you’re trying to lose weight with a healthy calorie deficit eggs are a wonderfully versatile way to consume essential nutrients and suppress hunger.
Avocado
This millennial deity has earnt its status for a reason- avocados are unique because despite technically being a fruit they are chemically more ‘fat’ than ‘carbohydrate’ as other fruits are.
They’re densely packed with monosaturated oleic acid, just like olive oil, and this fat works in the body on a cellular level to promote vitamin absorption, skin health, and even immune system maintenance.
Chilli Peppers
What makes chilli’s so spicy? Capsaicin! This molecule helps the metabolism to regulate fat burning and digestive health.
Chilli’s are an underestimated superfood, with benefits ranging from antifungal properties to increased longevity!
Tolerance to spice can be built up over time, so add a little bit of chilli to your food and feel your heart race as the chilli pepper works its magic.
Grapefruit
It has been shown that grapefruits have a special ability to counteract insulin resistance, a metabolic abnormality commonly linked to a variety of chronic ailments.
This fact in combination with its high nutrient density and satiating qualities have earnt it the title of one of the healthiest fruits out there, particularly if weight loss is a priority.
Chia Seeds
These strange seeds have taken the world by storm in recent years for their varied and bountiful health benefits, but it was the Aztecs and Mayans who first spotted their benefits.
28g of chia seeds contain 12g of carbohydrates, but 11g of those carbs are pure fibre! This means that chia seeds are actually low-carb foods, because only 1g of the carbohydrates are digestible, so perfect for a keto friendly lifestyle.
Lentils
This pulse is a great source of protein and carbohydrate in one neat little nibble! All lentil varieties are low in calories, have a low GI, yet remain rich in essential nutrients.
Amongst other things they contain a whopping 90% of the RDI for folate and 49% for manganese. Especially in a vegetarian diet lentils are beneficial as a source of iron to prevent against anaemia and its associated risks.
Brazil Nuts
The almonds biggest contender, brazil nuts are also an incredible addition to your daily diet.
Their most unique benefit is their selenium content which acts as a powerful antioxidant and is vital to maintain optimal thyroid functions. In addition to the benefits of selenium the other nutrients contained within brazil nuts aid heart health, support cognitive functioning, and reduce inflammation.
Popcorn
Whaaaaaaaaaat! You read correctly- popcorn is a healthy snack for your everyday noshing!
Popcorn is a whole grain with a relatively low-calorie count for its high satiety that boasts ample fibre as well as vitamin B, magnesium and manganese. Who’d have guessed it?! Avoid excessive seasoning to keep the benefits balanced, but enjoy this traditional cinema snack for a filling treat.
Honey
Replace your sugar and sweetener with honey for a much healthier alternative. Honey is renowned for it’s prowess in the cosmetics, medicinal and food industry due to being rich in antioxidants, minerals, enzymes, and amino acids.
These qualities have been proven to help maintain heart health and improve cholesterol, so go all Winnie the Pooh and dig into some honey!
Coffee
Not technically a food, but delicious and good for you nonetheless!
Coffee is most famously known for its high caffeine content, and although previously caffeine faced demonisation, more recent studies have linked caffeine with fat burning, increased cognitive functioning, better physical agility and resistance against degenerative diseases (eg. Alzheimer’s).
Don’t drink coffee excessively or you may experience some unnerving shakes, but 4-5 cups a day have numerous benefits.
Sweet Potatoes
The characteristic orange glow of the sweet potato is due to it’s high beta-carotene content. Your body converts this antioxidant into vitamin A and used in the eyes to improve and maintain visual sensitivity.
Vitamin A is also linked to better immunity as it keeps mucous membranes on top form in your gut (where your body experiences most exposure to potentially harmful pathogens) so any potential threats to your health are dealt with as swiftly as possible.
Kale
The hipster cousin of the humble cabbage, kale is undoubtedly a superfood. Packed with calcium, vitamins A, K, and C, copper, potassium, manganese and fibre, kale is one of the most nutrient dense foods in existence.
All of these properties mean it’s amazing at maintaining healthy bodily functions and preventing the onset of chronic diseases. Trust me, kale has earnt its hype.
Kiwi
You hear vitamin C and you probably think ‘orange’, but it turns out that kiwi’s actually contain about twice the amount of vitamin C per serving!
This high amount of vitamin C has been linked to treating those afflicted with asthma by improving lung functioning when eaten regularly. Vitamin C is essential for your body’s health so give these hairy green fruits a go.
Spinach
Another green powerhouse, spinach earnt its fame for its high levels of iron and delicious taste.
The iron content is great for combatting anaemia by initiating haemoglobin production and facilitating healthy blood pressure levels.
Spinach also helps combat oxidative stress from the metabolic process, therefore lowering risks of premature aging and chronic conditions.
Onions
Onions are a meal staple and easily incorporated into any meal, but their benefits aren’t limited to their delicious taste and cooking variety.
Onions also contain strong anti-inflammatory qualities from their antioxidants and compounds and these are useful in decreasing heightened blood pressure and protecting against blood clots.
It turns out that onions layers aren’t only physical- they’re layered with multiple health benefits also.