Many scientists, dieticians and nutritionists agree – there are certain foods that are so chock full of vitamins, minerals, and other health components that they simply must be included in your diet as often as possible.
Lowering disease risk, boosting your immunity and helping you lose weight are among the reasons why certain foods should make appearances in your diet regularly.
To have a balanced diet, you must include items from every food group from grains to meat and fish to vegetables and fruit. The list below includes representation from these groups and represents some of the healthiest foods in the world:
1. Berries
– Virtually every edible berry is a candidate for the super food list. And because different berries are available at different times of the year, you are pretty much guaranteed to have a selection no matter what. Food scientists note that berries contain many phytochemicals which are high in antioxidants as well as disease-fighting components.
They have plenty of fiber, vitamin C and B vitamins like folate. What you do not want to do is cook or heat the berries because they will lose these powerful properties. Blueberries, blackberries, raspberries, and cranberries are but a few of many around the world.
2. Salmon
– There are a lot of fish in the sea with great nutritional properties but salmon is a clear winner when it comes to promoting great health and disease-fighting components. Salmon is high in omega 3 fatty acids which help lower the “bad” cholesterol in the blood and promote lower blood pressure and better heart health. When given the choice, select wild salmon over farm-raised salmon as they have more of the healthy components.
3. Dark Green Vegetables
– While many vegetables regardless of color are quite healthy for you, it is the dark green kind that seems to possess the most phytochemicals in addition to the many vitamins and minerals your body needs. Iron, calcium, vitamins A and C and fiber are typically present and are great health boosters. Asparagus, kale, bok choy, spinach, dark lettuce, collard greens and others retain the most disease-fighting phytochemicals when consumed raw or stir fried.
4. Whole Grains
– When you shop for whole-grain foods, make sure that you see the word “whole” in the ingredients not just derived from whole grains. “Whole” refers to the fact that the grain possesses all three essential parts – bran, endosperm, and germ – which are necessary to reap the maximum health benefits.
What is so interesting is that whole grains contain antioxidants and other phytochemicals that cannot be obtained from the consumption of vegetables and fruit.
Of course, they also have plenty of fiber, B vitamins, E vitamin, iron, magnesium and more. Always choose whole grains like whole wheat, barley, rye, oats, quinoa, brown rice and others that are classified as “whole.”
There are many other foods that could join the list but the four listed above are absolute musts when it comes to consuming disease-fighting and immunity-boosting foods.
Basically, if you can avoid anything that must be manufactured, refined or processed, you are doing great. Start finding ways of incorporating more of these foods in your diet plan today.
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