Top 10 healthy foods to eat this year
Written by Roxane Shymkiw
When we are going to live a healthy and vibrant life, the foods we choose to feed our body plays an important role. A diet that includes a lot of variety and is full of nutritious dense foods will not only support our overall health, but also improve our mental clarity, mood and energy levels. Does this mean that the chocolate cake is out? No, as I definitely plan to celebrate the national chocolate cake today. What means, however, is that we should try to be more careful and aware of our food choices and make the goal of adding more of these top foods to our daily routine to help us thrive and feel our best.
1 avocado
Avocados are rich in monounsaturated fats, prebiotic fibers and carotenoids that can help promote cardiovascular health, healthy weight and improve cognitive function.
Ways to add to your diet: throw it into salads, mask on granular toast with a pinch of sea salt and chili flakes or add to a smoothie to give it a creamy texture.
2. Berries
Berries such as cranberries, raspberries and raspberries have antioxidant and anti -inflammatory properties that help protect the body as we grow older. The berries also supplies good germs in the gut promoting digestive and immune health.
Ways to add to your diet: Enjoy with simple Greek yogurt sprinkled with nuts and seeds for a nutritious and satisfactory snack.
3. Crosses of Vegetables
Crusader vegetables, such as broccoli, cauliflower, Brussels sprouts and leafy greens, such as corn and Swiss joys, are powers of vitamins, minerals and antioxidants that combat oxidative stress, Risk of Chronic Disease.
Ways to add to your diet: rich vegetables with olive oil, sea salt and lemon zest and roast in the oven. The leafy greens are deliciously saved with olive oil, garlic slices and a little fresh ginger.
4.
Bone broth contains glycine that can support a deeper, more restorative sleep. It is also a great source of collagen and gelatin that can improve the joint, skin and intestinal health.
Ways to add to your diet: delicious in itself and a large base for soups, stew and sauces.
5. Kenked foods
Keeping foods such as kefir, yogurt, miso, kimchi, sauerkraut and kombucha are rich in probiotics and can help balance and support a healthy microbial intestine. Research has shown that a healthy intestine is linked to improving the immunity, mood and health of the brain, as well as to the role in hormone health.
Ways to add to your diet: Kombucha is a refreshing drink and a great alternative to juice or soda. Try Kimchi as an egg side and kefir or yogurt in one night oatmeal.
6. Ospacks
Legumes such as black beans, chickpeas and lentils are high in proteins and fibers that help to slow down the absorption of sugars and maintain stable sugars in the blood.
Ways to add to your diet: Smash chickpeas with avocado, lime and freshly ground coriander for a sandwich filling or mixed beans with oatmeal, spices and vegetables to make a burger bouquet.
7. Kelms and seeds
Walnuts and seeds are a great source of magnesium, a mineral that is essential in over 800 enzymatic reactions to the body, including the rhythm of heart rate, bone building, relaxing muscles and nerves, and the calm of the mind.
Ways to add to your diet: raw nuts and seeds are a large snack or sprinkled in salads, oatmeal or yogurt.
8. Whole granules
Whole granules such as brown rice, quinoa and barley are high in soluble and insoluble fibers that help support healthy cholesterol levels and digestive and hormone health.
Ways to add to your diet: whole grains are a great addition to the soup or as a base for a bowl served with grilled vegetables, proteins and a creamy tahini sauce.
9. Fat fish
Fat fish such as salmon, sardines and mackerel are an excellent source of protein, which is essential for muscle construction and repair of cells/tissue and omega 3 fatty acids that support brain health, reduce inflammation and promote inflammation and promote Heart health.
Ways to add to your diet: Grill, bake or slow roast with a little olive oil, garlic, lemon, thyme and oregano for a simple and healthy meal.
10. Dark chocolate
A good quality black chocolate with high cocoa content (+70%) contains flavonoids that can improve heart health by helping to lower blood pressure, improve blood flow to the heart and brain and improve cholesterol levels.
Ways to add to your diet: enjoy it only in moderation or today, to a slice of cake.
Let’s work together to achieve your goals!
Eating dense foods for nutrients is one of the best ways to supply your body and mind, helping you thrive and feel your best all year long. By incorporating more of these electricity production foods into your daily routine, you create yourself to succeed in maintaining balanced energy, improved mood and long -term health. Remember, it’s all about balance and making careful choices that support your well -being.
If you are ready to take your health to the next level and create a personalized plan that is aligned with your needs, Schedule a discovery call with us today. Together, we can build a viable approach to your diet and prosperity that supports your unique goals. Whether it’s about balancing your diet, enhancing your energy or improving your bowel health, I’m here to help you thrive.
References
1 Dreher, ML, Cheng, FW, & Ford, Na (2021). A comprehensive review of Hass avocado clinical trials, observational studies and biological mechanisms. Nutrients, 13 (12), 4376.
2. Leeuwendaal, NK, Stanton, C., O’Toole, PW, & Beresford, TP (2022). Fermented foods, health and gut microbialicide. Nutrients, 14 (7), 1527.
3. P, NPV, & Joye, IJ (2020). Dietary fibers from whole grains and their benefits for metabolic health. Nutrients, 12 (10), 3045.
4; Cocoa, blood pressure and vascular function. Frontiers in Nutrition, 4.
