Boost Your
Diet with These
Powerhouse Foods
A nutritious diet is a key component of a healthy
lifestyle. That’s an important thing to remember
for
people looking
to turn over a
healthier leaf
and accomplish
their long-term
wellness goals.
Avoiding certain
ingredients,
like saturated
fats and
added sugars,
and choosing foods known for their nutritional benefits
is one way individuals can utilize diet to live healthier.
Although such foods cannot entirely eliminate risk for
certain diseases or make a person invincible, eating more
of them certainly can benefit individuals’ overall health.
• Kale: Kale long has had a place on healthy eating lists.
Kale is a good source of vitamins A, C and K, and also
contains alpha-linolenic acid, which is an omega-3 fatty
acid. According to Britannica, studies show kale can
help combat heart disease and cancer, and also boost eye
health by reducing risk for cataracts and macular degeneration.
Kale is not the only dark, leafy green vegetable
that has earned superstar status. Swiss chard, spinach,
collard greens, and turnip greens are equally beneficial.
• Berries: There is strong antioxidant capacity associated
with berries that helps reduce the risk of heart disease and
other inflammatory conditions, says Healthline. That’s
why blueberries, strawberries, blackberries, raspberries,
and cranberries are so revered by nutritionists. They’re
also great sources of fiber, vitamins and minerals.
• Honey: This natural sweetener is a powerful ally to animals
and insects. Honey is one of the most appreciated
and valued natural products, according to the study “Honey
and Health: A Review of Recent Clinical Research,”
published in 2017. Since ancient times, honey has been
used therapeutically due to its antioxidant, antimicrobial,
anti-inflammatory, and antiproliferative effects.
• Walnuts: Studies have found that those with higher nut
consumption have improved cardiovascular risk factors
and lower rates of cardiovascular disease. Nuts are an important
part of the Mediterranean diet, which has been
found to be heart healthy as well, according to Harvard
Health. Walnuts are a particularly good choice for lowering
LDL cholesterol, triglycerides and apolipoprotein B
(a protein linked to cardiovascular disease).
• Legumes: Legumes, also known as pulses, include
beans, lentils, peas, peanuts, and alfalfa. Legumes are full
of nutrients, like minerals, protein, fiber, and B vitamins.
Healthline notes legumes also improve feelings of fullness,
which may help people eat less at each meal.
• Teff: Not too many people have heard of teff, which is
a very small grain that is a dietary staple in parts of eastern
Africa. Teff is high in the nutrients iron, magnesium,
zinc, calcium, and vitamin C. Teff also contains ample
protein and fiber. Teff also is gluten-free, so it can be
ground and used in place of other flours in cooking, says
Britannica.
• Kefir: Fermented foods and beverages have garnered
increased attention recently because of their effect on
helping maintain gut health. Kefir is loaded with vitamins,
minerals and nutrients, says the Cleveland Clinic.
It is a fermented milk that boasts higher concentrations of
probiotics than some other fermented foods, like yogurt.
Kefir has approximately 12 active probiotic strains.
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