There is no one food item that you can eat that will provide you with all nutrition. To have a balanced diet, there are several food groups that you need to consume for ultimate health benefits and energy on a day-to-day basis. According to the 2015-2020 US Dietary Guidelines, you should have healthy eating patterns. It is a must to combine foods from all food groups. However, remember to limit your calorie intake.
In the past few years, loads of research has been published that indicates how important it is to have a healthy diet. Your diet can help prevent illnesses and diseases like heart disease, cancers, high blood pressure, and diabetes.
There are a couple of foods that you should try to eat at least once a day. These foods are believed to improve your health and are also known as superfoods. Moreover, they are loaded with nutrients. They will help you get through your day with ease and develop a healthy eating pattern to keep you fit in the long run.
⦁ Fatty Fish
Like kidney beans, fatty fish are also loaded with protein. They are also an excellent source of omega-3 fatty acids that contain EPA and DHA. These two components found in fatty fish are known to decrease levels of inflammation in the body. If you have higher levels of inflammation, you are more likely to develop heart disease, metabolic syndrome, kidney disease, and diabetes. When you consume fish, your body metabolizes the fatty acids into compounds. These compounds are known as protectins and resolvins.
According to numerous studies, individuals who consume salmon or any kind of fatty fish or even supplements for EPA and DHA are known to have less inflammatory marker C-reactive protein (CRP) in their bodies.
All kinds of fish are known to be great for consumption. However, here are a couple of fatty fish types that you must absolutely make part of your diet:
⦁ Herring
⦁ Anchovies
⦁ Salmon
⦁ Mackerel
⦁ Sardines
Watermelon Seeds
You may have seen loads of Nickelodeon cartoons in which your favorite characters end up eating watermelon seeds accidentally. So, are these seeds really edible? Don’t be too surprised to know that they are completely safe to eat! Don’t worry; you won’t grow a watermelon in your tummy if you eat them.
Watermelon seeds, like flax and chia seeds, are supposed to be eaten raw. They cannot grow in the body because of the acid found in your stomach. Moreover, these seeds are nontoxic. You may have a hard time eating a raw spoonful of watermelon seeds, which is why it is time to get creative.
You can add watermelon seeds to your cereal to make a wonderful breakfast. You can also throw them in smoothies for a quick power boost. Another way to eat these seeds is by roasting them in the oven with a seasoning of salt and olive oil for 15-minutes. You can then crack the seeds and eat them like crunchy snacks. Trust us, you will be hooked!
If you are looking to add some low-calorie protein to your diet, you can mix watermelon seeds with some cottage cheese. Instead of consuming oily chips and candy, munch on these when you are watching a movie or reading a book.
⦁ White Beans
White beans are chock-full of protein and contain loads of fiber. In fact, they are a popular vegetarian food because of how many nutrients they are loaded with. Beans also contain a good dose of fiber and folate, both of which are essential for a well-balanced diet. According to studies, white beans can help lower the risk of heart disease.
You can make white beans into a savory snack by covering them with some olive oil and seasonings. You can eat these with a serving of brown rice or even with a spoon if you are trying to cut down on carbs. Another way to add white beans to your diet is by adding them to your smoothies. You can add them to your morning smoothie for a quick boost of energy. We assure you that there is no better way to start your day.
Since beans contain protein, they will also help keep you full for a longer period of time. Unlike carbs, protein takes a lot of time to digest, which means that you will not crave sugary or unhealthy snacks any time soon.
If you cannot find white beans in the market, you can also switch to kidney beans, cannellini, or pinto.
⦁ Turmeric
Turmeric is a common ingredient usually used in savory Asian dishes. It has a wonderful earthy flavor and a strong, spicy taste. Turmeric is known as a superfood because it has incredibly high levels of curcumin. Curcumin is known to be an anti-inflammatory compound that is great for the human body.
Turmeric also helps lower levels of inflammation in the body. If you have higher levels of inflammation, your body becomes more vulnerable to diseases, such as diabetes and arthritis. Experts recommend having one gram of curcumin every single day along with some black pepper. A compound called piperine found in black pepper helps reduce CRP in the body and is great for those suffering from metabolic syndrome.
If you cannot take raw turmeric or cannot figure out how to include it in your diet, you can always opt for a curcumin supplement. Don’t worry, this supplement will also cure high levels of inflammation in the body. Most of the supplements available in the market come with piperine to boost curcumin absorption.
⦁ Berries
Everyone loves berries. Luckily, berries contain loads of minerals, fiber, and vitamins. They are packed with antioxidants and compounds that, when eaten every single day, will keep you physically and mentally strong.
Even though there are loads of berries you can find in different parts of the world, the most common ones include:
⦁ Blueberries
⦁ Strawberries
⦁ Raspberries⦁ Blackberries
Blueberries are known to boost memory and are great for those suffering from dementia and Alzheimer’s. Moreover, a single cup of strawberries, if consumed religiously every day, can supply you with a daily dosage of vitamin C. Vitamin C is essential for the immune system and also helps skin elasticity. If you want to look young and maintain that glow, stock up on strawberries!
