Imagine a choice of foods that were tasty, nutritious and good for your health – i.e. they helped you maintain a healthy body weight, improved your overall mood, and reduced your risk of developing diseases.
Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.
Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews found that almonds as a food may help maintain healthy cholesterol levels.
Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.
Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.
Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system. Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
Lemongrass is native to Asia and is widely used in Asian cuisine, especially curries and soups. Lemongrass can clear headaches, stomach aches and can help to fight off the common cold. It can also help with digestion and soothe nasal congestion. Lemongrass also has anti fungal properties.
Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2.
Researchers at the University of Leicester, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies. They reported their findings in the BMJ.
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term “porridge” or “porridge oats” are common terms for the breakfast cereal that is usually cooked. Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.