Do you want to boost your health and increase the nutritional value of your meals? Then you’re not alone, although sometimes it can be challenging to know which foods to add to enjoy the greatest boost to our overall well-being. Here, we explore 10 everyday ingredients that offer maximum health benefits and can easily be incorporated into various dishes.
Leafy Green Vegetables
Healthline says leafy greens like kale, spinach, cabbage, Swiss chard, and collard greens are powerhouses of vitamins, minerals, and fiber, particularly vitamins A, C, and K. These vitamins can improve eye health, immune function, and blood clotting. They also contain folate and magnesium, which are vital for cell growth and the function of muscles and nerves.
Legumes
These protein and carbohydrate-packed foods are also rich in fiber, folate, iron, and potassium. Their fiber content contributes to gut health, while folate is essential for cell growth and development. Adding beans, lentils, chickpeas, and peas to your meals can also help regulate blood sugar levels and lower cholesterol.
Nuts and Seeds
What can be more nutritious than a seed, which contains everything a baby plant needs to germinate and start growing? They’re excellent sources of healthy fats, protein, fiber, vitamins, and minerals. Most are also versatile ingredients, making delicious additions to both savory and sweet dishes. Try adding some almonds, walnuts, chia seeds, or flaxseeds to your meals.
Whole Grains
Refined white flour doesn’t offer the health benefits of whole grains like brown rice, quinoa, oats, and whole-wheat bread. Harvard Health states that whole grains contain abundant fiber, complex carbs, B vitamins, and essential minerals like magnesium and selenium. They are necessary for blood sugar regulation, metabolism, and a healthy nervous system.
Fatty Fish
Fatty fish such as salmon, tuna, sardines, and mackerel are excellent sources of omega-3 fatty acids, particularly long-chain polyunsaturated varieties, known as EPA and DHA. These essential fats are crucial for the proper functioning of our bodies at every stage of life and significantly improve brain health and heart function while reducing inflammation.
Berries
Packed with antioxidants and fiber, berries like blueberries, strawberries, raspberries, and cranberries offer an array of health benefits. According to Everyday Health, antioxidants help combat free radicals, protecting cells from damage and reducing the risk of heart disease and cancer. Berries also boost cognitive function, memory, gut health, and weight loss.
Avocados
Medical News Today says avocados have a whole list of health benefits and contain a unique blend of healthy fats, fiber, vitamins, and minerals. They are an excellent source of monounsaturated fats, which lower cholesterol and improve heart health. Avocados also contain potassium, which is essential for maintaining healthy blood pressure.
Extra Virgin Olive Oil
Often heralded as the secret to the longevity of Mediterranean people, olive oil is found in many Greek, Spanish, and Italian dishes. It is rich in ‘healthy’ fats, antioxidants, and anti-inflammatory compounds. Studies suggest it improves heart health by lowering blood pressure and reducing inflammation, and even reduces dementia risk by boosting cognitive function.
Garlic and Onions
These pungent bulbs are everyday kitchen staples, yet they offer far more than just flavor! Both garlic and onions contain allicin, a compound with various health benefits, including lowering blood pressure, boosting the immune system, and combating inflammation. Garlic has also been shown to improve circulation.
Turmeric
Turmeric is a vibrant yellow-colored spice commonly used in curries and often responsible for its clothes-staining properties! It contains curcumin, a powerful anti-inflammatory compound; it’s been shown to reduce the risk of heart disease, Alzheimer’s, arthritis, and certain types of cancer.