Healthy Foods To Eat Daily
.Artichokes
Ghrelin is your body's "I'm hungry" hormone, which is suppressed when your stomach is full, so eating satiating high-fiber and high-protein foods is a no-brainer. The humble artichoke is a winner on both counts: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40 percent of the daily fiber the average woman needs) and one of the highest protein counts among vegetables. Boil and eat the whole shebang as a self-contained salad (why not add a little goat cheese and sun-dried tomatoes?), toss the leaves with your favorite greens and dressing, or peel and pop the hearts onto healthy pizzas and flatbreads and lose belly fat.
.Popcorn
Why it’s good for you: Popcorn is a high-fiber food that should top your list of go-to snacks. We’re not talking about movie theater popcorn, of course. Air-popped popcorn without lots of melted butter and salty seasonings is best. One study even suggested popcorn is more satisfying than potato chips possibly due its irregular shape and high volume.
How to eat it: Try making your popcorn on the stove, it’s simple and fast! Instead of butter, sprinkle some parmesan and a little salt.
.Oranges
Loaded with vitamin C, oranges are also solid sources of folate—important for cell maintenance and repair. They contain potassium and vitamins B1 and A, which are essential for vision and immune function. And the pectin in oranges absorbs unhealthy cholesterol from the other foods you eat.
.Vegetables
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.
There’s a wide variety available, and it’s best to eat many different types every day.
.Asian pears
One large Asian pear has a whopping 10 grams of cholesterol-lowering fiber, about 40 percent of your daily need. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with one cup white wine, one teaspoon honey, one teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.
.Sardines
Those little fish might not look like much, but the humble sardine is a nutrient powerhouse. Rich and flavorful, sardines contain lots of good stuff—like omega-3 fatty acids, calcium, vitamin D, and vitamin B12—and also have less of the bad stuff, like mercury, often found in larger varieties of fish.
.Cabbage
Cabbage is a cruciferous veggie with few calories, no fat, and huge amounts of good-for-you nutrients. It's got small amounts of essentials like vitamin C, calcium, and fiber, and some varieties (savoy and bok choy, specifically) are good sources of beta carotene. That's an all-important antioxidant that the body can convert to vitamin A and use to boost your immune system and protect against heart disease and cancer.
.Shrimp
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
.Fat-free organic milk
Yes, milk does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70 percent more weight than those who ate the least.
Milk is also a good source of vitamin D, which allows your body to absorb calcium. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression.
.Bulgur
Bulgur is cracked wheat that has been dried and steamed. Because of that bit of pre-cooking before packaging, it cooks up quickly and has a light, fluffy texture. High in both protein and fiber, bulgur is a filling but low-calorie food that makes a great base for a vegetarian main dish or as a health-boosting ingredient in soups, salads, and stuffings.
.Ghee
Why it’s good for you: Ghee is a clarified butter that is made by melting butter and skimming off some of the fat. It can be easier for some people to digest and is a staple of Indian cuisine. It also has a slightly nutty flavor. It’s high in vitamins and can be used as an alternative to cooking oils or butters.
How to eat it: Use ghee as a cooking tool for a new flavor and a commendable nutritional profile.
.Peas
It's enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 100 percent of your daily value of vitamin C in a single cup, they'll help keep your immune system up to snuff. Layer them into a mason jar salad or add them to an omelet to boost eggs' satiating power.
.Flaxseed
Flaxseed is the most potent plant source of omega-3 fatty acids. Studies indicate that adding flaxseed to your diet can help reduce the development of heart disease by 46 percent. It helps keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle one to two tablespoons of flaxseeds a day on your cereal, salad, or yogurt. Buy it pre-ground, and keep it refrigerated.
.Beans
It’s hard to imagine a more perfect food than beans. One cooked cup can provide as much as 17 grams of fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc.
.Garlic
Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds.
.Lychee
A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15 percent more than the amount found in grapes. Serve by peeling or breaking the outer covering just below the stem. Use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a naturally sweet flavor.
.Dark chocolate
Dark chocolate is filled with flavonoid antioxidants (more than three times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. Go for dark chocolate with 70 percent or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a mid-afternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.
.Spirulina
Why it’s good for you: Spirulina is a blue-green algae that is high in lots of vitamins, nutrients and antioxidants that protect cells. It’s also a good vegetarian source of protein. It can come in pill, powder or flake form, and it’s worth doing your research for a trusted variety.
How to eat it: Add a teaspoon to your morning smoothie or oatmeal.
.Rhubarb
Why it’s good for you: Few leafy foods look as lovely as rhubarb with its deep red stalks and bright green leaves (just remember not to eat the latter, as they’re poisonous). It’s high in vitamins and folate, as well.
How to eat it: Forget jam or pie—try pickling your rhubarb for a savory kick.
.Oysters
These slippery gray miracles are nature’s champ when it comes to zinc, a mineral necessary for immunity. Oysters are also a rich source of iron—a nutrient many vegetable-centric eaters don’t get enough of. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just one raw oyster contains nearly 3 milligrams of iron—or a sixth of your daily 18-milligram goal.
.Sauerkraut
Why it’s good for you: Sauerkraut is fermented cabbage that contains fiber and multiple vitamins that make it a good addition to your dinner plate. Sauerkraut is a good source of iron, manganese, copper, sodium, magnesium, and calcium. Not to mention it contributes a moderate amount of protein to your diet. Like other fermented foods, sauerkraut contains probiotics that benefit the gut and digestion.
How to eat it: You can do the fermenting yourself with this recipe for Red Sauerkraut or buy it pre-made and eat it on its own, with eggs, or mixed into salads or slaws.
.Tubers
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
.Coffee
Why it’s good for you: There’s been back and forth on how much is too much when it comes to the morning cup-o-joe. But one study of 130,000 adults found no evidence that coffee increases the risk for health problems like heart disease or cancer, even among people who drank 48-ounces a day. The fact is, coffee is a complex drink containing hundreds of different compounds. Some of those include antioxidants that have been linked to a lower risk for type 2 diabetes, Alzheimer’s and liver cancer, Romano says. Keep in mind, that’s without added sugar and cream.
How to eat it: Brew yourself a cup in the morning and drink it as plain as possible—the health benefits come from the coffee, not the cream and sugar you add to it.
.Bell Peppers
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
.Tuna
Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.
.Kombucha
Why it’s good for you: This fermented drink is rich in probiotics, which benefit the healthy bacteria in your gut, aid in digestion, and increase the absorption of nutrients in food.
How to eat it: Kombucha is increasingly becoming an easy-to-find beverage at the grocery.
