Best nutrients for your health
- Dietitian.Lauren Hmede
- Mar 21, 2019
- 3 min read
Legumes
Beans, peas, lentils and chickpeas are good source of fibre and plant-based protein. They are filling food and they stabilize blood sugar.
Studies have been shown that legumes improve gut health and lower risk of inflammation, boost immunity and lower cholesterol level.
Aim to have 5 servings of legumes weekly.
Eggs
They are good source of protein and helps in weight loss strategy.
Eggs don’t raise blood cholesterol unless you have high saturated fatty acids intake.
Leafy greens
Leafy green vegetables, like spinach, kale, and Swiss chard are rich in folate which is important for cell growth and red blood cells formation. In addition it is important for brain function.
They are rich in carotenes which play a role in brain, skin and eyes health. They are powerful antioxidant which prevent DNA damage that lead to cancer over time.
Cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and radishes, support the body’s natural detoxification processes. They detoxify body from toxins and improve estrogen level for women thus reducing risk of ovarian and breast cancer.
Aim to have five serving of cruciferous vegetables at each meal weekly.
Extra-virgin olive oil
Extra virgin olive oil (EVOO) is proven to help reduce inflammation, lower blood pressure , and improve insulin sensitivity.
In addition EVOO reduces risk of cardiovascular disease.
Fatty fish
Fatty fish like sardines, salmon and mackerels and rich in omega-3 fatty acids which are important for brain heath as well they decrease risk of depression and mood swings.
Sweet potatoes
They are rich in vitamin A, potassium and fibre. It is recommended to have four-five servings per week.
Fermented foods
A diet rich in fermented food is important for healthy gut which improves insulin sensitivity and lower risk of obesity. To get fermented food you can add to your diet kefir, sauerkraut, kimchi, kombucha, and other probiotic food to keep your digestion in check. You need to have at least one serving of fermented food daily.
Alliums
Onions, garlic, chives, leeks and shallots contain a compound called organosulfur, which aids the body’s detoxification process.
Coffee
Drinking coffee in moderation is linked to lower risk of cancer, cardiovascular disease, dementia, liver disease and even diabetes. You can enjoy coffee with a cup of skimmed milk instead of creamers.
Tea
All kinds of tea have both antioxidant and anti-inflammatory function.
Black tea consumption has been linked with improved bone density in older women in numerous studies, and green tea has been shown to reduce the risk of breast and other cancers. You can drink tea in moderation as 3-4 cups daily.
Greek yogurt
Greek yogurt is a great source of protein as 17 grams per 170 grams. In addition it is low in carbs and sugar. You can enjoy it at your breakfast with oats, berries and nuts.
Chia seeds
They provide 15 grams of protein per ounce. In addition they contain heart-healthy omega-3 fatty acids which improve brain function, boost immunity and lower risk of obesity.
Plums and prunes
Dark-hued fruits, such as plums and prunes, are packed with powerful antioxidants that work to fight free-radical damage in the body.
Add them to your breakfast or enjoy them as a snack. Don’t forget to choose unsweetened version.
Avocado
It is loaded with vitamins C,k, B, E and A, as well as fiber and healthy fats. It also contains potassium which is important for electrolyte balance.
Berries
Raspberries, strawberries, blackberries, and blueberries contain antioxidants called polyphenols, which have been found to decrease inflammation throughout the body. You need to have 3-4 servings per week of berries.
Hemp seeds
They are rich in both omega-3 and omega-6. Twenty-five percent of their calories come from protein (for comparison, chia and flax seeds are only 16 to 18 percent protein). You can top them over oatmeal, yogurt parfaits, and even salads.
Cacao
It is made from 70 percent or more cacao is naturally lower in sugar than milk chocolate. Dark chocolate is also a good source of magnesium, which supports a healthy immune system, and iron.
Coconut oil
When consumed in moderation as 1-2 tablespoon a day it is good for heart health. It is rich in vitamin E too.
Turmeric
It plays a role in preventing heart disease, Alzheimer’s, and cancer, as well as warding off depression and arthritis. Curcumin compound in turmeric is responsible for anti-inflammatory function.
Oatmeal
It is good for lowering blood sugar and cholesterol. It is a heart-healthy meal.
Mushrooms
Mushrooms are a wonderful source of nutrients, particularly vitamin D, which help maintain healthy bones. Eating mushrooms may also help keep your mind sharp.
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