Simple Foods with Exceptional Health Benefits

The things we put into our body have a large impact on our overall health.

While many of us enjoy a good unhealthy fast food meal, it is necessary to stock the fridge and cabinets with foods that are good for us. You might even have some healthy foods in your home already.

However, some of us may wish to supplement diet our for a variety of reasons, for example weight loss and management. There are fat burners available that, in combination with a healthy diet and exercise, can be very effective. You can get information here.

Here are some regular foods with some fantastic health benefits.

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A table full of healthy food

1. Mushrooms

Mushrooms are low in fat, making it easy to enjoy them without feelings of guilty. Simply:

  • Dip them in your favourite low-fat dip;
  • Add them to a salad;
  • Put them in soup; or
  • Put them on your steak.

There are a surprisingly large variety of mushrooms, so be sure to try plenty of different types.

Not only are mushrooms low in fat, but they are also loaded with good for your materials. In fact, a serving of mushrooms can provide all of the vitamin D you need for the day.

Mushrooms exposed to sunlight or UV radiation are an excellent source of dietary vitamin D2 because they contain high concentrations of the vitamin D precursor, provitamin D2 (Keegan et al., 2013). When mushrooms are exposed to UV radiation, provitamin D2 is converted to previtamin D2. Once formed, previtamin D2 rapidly isomerizes to vitamin D2 in a similar manner that previtamin D3 isomerizes to vitamin D3 in human skin.

Mushrooms are also rich in B vitamins such as:

  • B1: Thiamine
  • B2: Riboflavin;
  • B3: Niacin;
  • B5: Pantothenic acid; and
  • B9: Folate.

The B vitamins help the body to get energy from food, and they help form red blood cells.

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A selection of mushrooms

2. Avocados

Avocados are a popular trend now. You can find them in salads, on sandwiches, the main ingredient in guacamole, and even on toast.

Luckily, you do not have to feel guilty when you indulge on avocados. They are actually full of nutrition.

They may be high in fat, but the good news is that they are high in good fats. You do not have to worry about your waistline, and the good fat can actually reduce your cholesterol levels.

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Avocado

3. Salmon

Salmon and other fatty fishes (e.g. tuna and mackerel) are full of yummy nutrients (such as vitamin D).

They give you protein and healthy fats that keep you active and keep your heart healthy. They even make your skin glow, making you look young and vibrant.

The best thing about salmon is that just about anyone can cook it. All you need is salt and pepper. You can fry it in a pan, bake it, or grill it. Try adding veggies as a side to keep the meal as nutritious as possible.

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Salmon fillets

4. Berries

Berries are delicious. There is nothing better than enjoying strawberries, raspberries, blueberries, or blackberries on a summer day. Well, eat up.

Brad Russell from www.isaaxcess.ca says that berries are an excellent food to start your day with because they are packed with vitamins and antioxidants, and are lower in sugar than other fruits. Vitamins give you the nutrients you need, and antioxidants help boost your immune system and keep you healthy. Having less sugar contributes to weight control.

Add berries to your cereal or fruit. You can also just eat them plain. Just be sure to pick some up the next time you are at the store.

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A mixture of berries

5. Ginger

Ginger can be an acquired taste. Some people think that it can be too spicy, especially in large amounts. However, if you do like ginger, you are in luck.

The best benefit of ginger is that it really helps with stomach aches (Buckingham, 2019). People prone to digestion problems or going through chemo may find relief by adding ginger in their diet. Ginger usually comes with sushi (more fish!), and it is a great ingredient to add to just about any meal.

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Ginger, natural and ground

6. Nuts

Nuts have healthy fat. There is even a study that shows that people who eat nuts everyday lower the likelihood of dying in the next 30 days (by 20%) and are more slender than those who do not eat nuts (Harvard Gazette, 2013).

Nuts will not necessarily keep you alive, but it is worth a shot! Add some nuts to your salad or just eat them by themselves.

Nut-based products such as peanut butter have similar benefits. Different nuts offer different benefits, so get a healthy variety.

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A mixture of nuts

7. Eggs

Some people are afraid of eggs because of the cholesterol. However, they are actually a great way to get protein. Protein helps us get through our very busy days.

To minimise the fat and cholesterol consumed, it is a good idea to eat only the egg whites. Simply buy egg whites at the store instead of regular eggs (some stores do offer that option). You can also ask any restaurant to prepare your omelette with only egg whites. Be sure to fill it up with plenty of veggies and a side of fruit!

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Eggs

Summary

The first step to eating healthy is learning what foods are healthy. You have a lot of yummy options to choose from, so the next step is to stock your home with those options.

You do not have to skip out on foods you enjoy. You just need to find foods you enjoy that are also healthy. Eating right is not the only way to stay fit and live long, though.

Be sure to use the energy you get from these foods to hit the gym as well.

References

Buckingham, C. (2019) Can Ginger Ale Really Help Cure Your Stomachache? Available from World Wide Web: https://www.eatthis.com/ginger-ale-stomachache/. [Accessed: 02 may, 2019].

Harvard Gazette. (2013) Nut consumption reduces risk of death. Available from World Wide Web: https://news.harvard.edu/gazette/story/2013/11/eating-nuts-reduces-risk-of-death/. [Accessed: 02 May, 2019].

Keegan, R-J, H., Lu, Z., Bogusz, J.M. Williams, J.E. & Holick, M.F. (2013) Photobiology of vitamin D in mushrooms and its bioavailability in humans. DermatoEndocrinology. 5(1), pp.165–176. doi: 10.4161/derm.23321.

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