10 foods that will keep you healthy
Everybody knows the saying “You are what you eat”, and it is actually true: the foods we consume can have a tremendous impact on our health. They can make you ill or they can help you treat or manage some of the most dangerous diseases out there. When you feel good, you look good and if you want to stay healthy over the years, here is a list of the top 10 foods you need to consume on a daily basis:
1. Eggs
Eggs are delicious, and you can cook them in so many different ways: however, did you know that eggs are an outstanding source of quality protein? Proteins are the building blocks of muscle, therefore they will help you stay strong and they will also benefit you if you are a bodybuilder and you try to increase your lean mass. At the same time, eggs contain high amounts of fiber, meaning that you will eat less for lunch. Low in calories and filled with antioxidants (especially the yolk, which contains lutein that is very good for your eyes), eggs can be a delicious breakfast and they will keep you healthy in the long run.
2. Chia Seeds
Chia seeds are a great plant source of omega-3 fatty acid (just like flaxseeds), and they lower the risk for arthritis and heart disease. One of the main benefits of chia seeds is that they will stay fresh in the long term without you having to refrigerate them. They can be sprinkled into cereals and salads, for extra taste and flavor!
3. Spinach
Popeye The Sailor Man consumed spinach for a reason, and so should you! Spinach is a great source of vitamins and minerals, including iron, magnesium, potassium and calcium. The vitamin C found in spinach will improve your immune system while the vitamin B supports the formation of new, healthy body cells.
4. Wild Caught Salmon
Salmon is certainly one of the most delicious and nutritious fish species out there, as it is very rich in Omega-3 fatty acid and Vitamin D. This will protect your heart and your brain: if you or somebody in your family suffers from memory loss, then salmon can slow down the brain aging and boost the cognitive function, not to mention that it is very good for your skin as well. There are many ways in which you can cook salmon, for instance you can grill it with lemon and garlic sauce: the choice is entirely yours!
5. Nuts
It is a known fact that nuts contain high amounts of good fats and antioxidants. The high amounts of antioxidants are essential for preventing the side effects of free radicals, which are known to cause cell damage. Walnuts are a great choice, as they contain omega-3 fatty acids which support the cardiovascular health and boost your mood. At the same time, if you consume walnuts regularly you can easily keep your cholesterol under control, as the good fats in walnuts will reduce the levels of bad cholesterol and boost the HDL cholesterol (the good one).
6. Apples
Apples are great diet foods for those who want to lose some weight, given the fact that they contain pectin, a fiber that will not only make you feel full for longer, but it will also lower the levels of LDL cholesterol (bad cholesterol). At the same time, apples are known to carry antioxidants and anti-inflammatory properties, and one apple has around 70 calories, thus it can be the perfect dessert for satisfying a sweet tooth. You can consume them raw, you can bake them, dry them or turn them into a delicious apple sauce: regardless of your choice, an apple a day will certainly keep the doctor away!
7. Berries
Blueberries are extremely high in antioxidant compounds, and they also contain flavonoids and carotenoids, both of which are great for protecting your heart. At the same time, studies have revealed that consuming berries regularly will prevent and treat existing infections of the urinary tract.
Raspberries, on the other hand, are great for the health of your digestive system and they can even help you lose weight. They also have cancer fighting compounds and they are packed with anthocyanins and antioxidants, compounds that are essential for keeping your memory sharp as you age. Moreover, a cup of raspberries will also deliver the daily recommended dose of Vitamin C.
8. Dark Chocolate
Chocolate is not exactly a good choice for dieters, but if you want to treat yourself every once in a while, then dark chocolate is certainly the answer, given its high amounts of cocoa. Cocoa contains flavonol, which is a powerful plant antioxidant that fights diseases, lowers high blood pressure, treats inflammation and also reduces the risk of blood clots. At the same time, a small piece of dark chocolate a day can also increase the cognitive function, improve memory and even lower the risk for degenerative brain diseases.
9. Wine
Everybody knows that a glass of red wine per day is essential for your overall health. However, the secret is to drink moderately and responsibly: if you stick to this thumb rule, you can actually live longer and lower the risk for heart disease and diabetes. However, different types of wine have different concentrations of resveratrol (the compound that gives wine its health benefits).
10. Kidney Beans
Last, but not least, if you suffer from hypertension or mineral deficiency, you should certainly introduce kidney beans in your diet. Just like the foods mentioned above, kidney beans are also high in fiber, protein and iron and they fight off heart disease.
To sum it all up, these are only 10 of the superfoods you need to consume regularly if you want to stay healthy and to prevent potentially fatal diseases. The secret is to focus mainly on foods that contain high amounts of antioxidants, and to make sure that the foods you consume are non GMO and pesticides free. Antioxidants help your body prevent the negative effects of free radical and pollution. Free radicals are known to cause cancer and to speed up the aging process, but by consuming foods rich in antioxidants you can dramatically slow down the risks. Besides this, consuming healthy foods will make you shine, both on the inside and on the outside!