Eating healthy means reaping boatloads of benefits for the mind and body. If we consume well, we feel great; if we feel great, we are happier; if we are happier, we are more productive… and the beautiful cycle continues. Sometimes designing a menu for the week can be unnerving.

This anthology of the 20 healthiest foods is what you exactly need to list down for your next trip to the grocery.

  1. SPINACH

Why it’s healthy: Spinach is one of the top folate greens and includes elevated levels of vitamin A, iron, potassium, calcium, zinc and selenium that provide antioxidant protection and support thyroid function. Spinach is also packed with energy while low in calories.

Eating tip: Sauté spinach with onion and add to an omelet.

2. COCONUT

Why it’s healthy: Coconut is a good option for individuals looking for rich taste. Its health advantages include a nice potassium to assist reduce the danger of strokes. Some studies have also shown that adding a small amount of coconut water to rice and allowing it to cool makes it less caloric. However, coconut water is not a substitute for the true fruit, with some study suggesting that water does not always fulfill its claims to nutrition.

Eating tip: Keep in your refrigerator unsweetened shredded coconut and drizzle it on a raw kale or collard green salad.

3. LEMON

Why it’s healthy: This citrus fruit may be too acidic to consume as a milder orange, but it is likewise high in vitamin C that helps safeguard cells from harm and the body needs collagen, which is essential for wound healing. Not to mention adding a small zest of lemon to any meal brings a kick of flavor.

Eating tip: To get healthy and hydrated at the same time, add a slice of lemon to your tea or water bottle.

4. AVOCADO

Why it’s healthy: There are almost 20 vitamins and minerals in avocados, many of which are readily absorbed by the body. Simply replacing one avocado with a saturated fat source (such as butter or complete fat cheese) can decrease your risk of heart disease, even without loss of weight.

Eating tip: Toast a slice of avocado with salt and pepper, or a slice of cheese.

5. RASPBERRIES

Why it’s healthy: Raspberries come in varieties of gold, black and purple, but the most common are red. Research indicates that eating raspberries can help avoid disease by inhibiting abnormal cell division and encouraging ordinary healthy cell death. Raspberries are also a wealthy source of quercetin and gallic acid flavonoids that have been shown to increase heart health and stop obesity and decrease in age.

Eating tip: Sprinkle raspberries on yogurt or porridge at breakfast to begin your day with sweetness and delicacy.

6. GARLIC

Why it’s healthy: This tangy little allium has heavy health merits, packaging both flavonoids and nutrients containing sulfur that promote immunity and healthy joints. Garlic is celebrated for its cardio-protective benefits and is also an efficient antiviral.

Eating tip: Crushing garlic while cooking gives excellent taste to every dish from dressings and sauces to curries and soups.

7. WALNUTS

Why it’s healthy: Walnuts are a delicious source of fatty acids based on plants and have more polyphenols than red wine. Walnuts also have the capacity to maintain your heart safe with 4 grams of protein per ounce. They have cancer-fighting characteristics, promote weight control and have been shown to be neuroprotective in some research.

Eating tip: Store bags of walnuts for a quick and healthy on-the-go snack.

8. BLACK BEANS

Why it’s healthy: Filled with super good antioxidants, slowly digesting black beans will keep you feeling complete for longer. These little beauties, complete of calcium, protein and fiber, taste good as well!

Eating tip: Black beans are great for your favorite Mexican meal like burritos, nachos, and tacos.

9. LENTILS

Why it’s healthy: Lentils should form part of the diet of all, packaging 18 grams of protein, 16 grams of fiber, and less than 1 gram of fat per cup. They contain almost 30% more folate than spinach and are a source of vitamins such as zinc and B. Lentils can assist prevent heart illness and stabilize blood sugar. Lentils can promote and retain metabolism due to their iron content.

Eating tip: Add extra energy to salads, soups, and stews.

10. BEETS

Why it’s healthy: Beating beets is difficult. Research indicates that they are a useful source of antioxidants and that they have compounds that can assist reduce blood pressure and cholesterol from LDL. Thanks to betalains, they also look beautiful on your plate— the pigment that provides them their color. Betalains are crushed by heat, so to derive maximum nutritional advantages from steam beets or roast them for less than an hour.

Eating tip: For a sweet, crunchy boost, grind beets into salads.

11. DARK CHOCOLATE

Why it’s healthy: Dark chocolate is rich in flavonoids, antioxidants have been shown to decrease “bad” LDL cholesterol and boost concentrations of “good” HDL.

Eating tip: Consuming a bar of dark chocolate gives you hefty amount of energy and antioxidants.

12. CARROTS

Why it’s healthy: Carrots have been a veggie for a long time, but have you known they come in many distinct colors such as red, purple and yellow? Standard orange carrots hold the essential vitamin A for good vision. There are also other good antioxidants in colorful carrots, such as lycopene and beta-carotene pigment. Lycopene is the same pigment that provides tomatoes a bright red color and is associated with a lower risk of some cancers.

Eating tip: Wash the carrots well and chomp on it.

13. CHILI FLAKES

Why it’s healthy: If chili paste is too spicy for you, add just a touch of chili flakes to a dish — it acts savory to almost anything — for something a bit more subtle, but still palate-changing. Some studies have shown that spicy food can boost satiety and calorie burning.

Eating tip: Drizzle chili flakes on eggs, pizza, avocado toast, or into a salad dressing such as olive oil, garlic, lemon juice and parmesan.

14. PISTACHIOS

Why its’ healthy: Pistachios are rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, in addition to their heart-healthy fats. They also have elevated levels of vitamin A, which is essential for vision and adequate functioning of the organ. They are flavorful and amazingly light for a nut: only about 160 calories are about 50 kernels.

Eating tip: Toss them into salads, on top of roasted broccoli, and even into soups by chopping them up.

15. ALMONDS

Why it’s healthy: Heavy in monounsaturated fats, almonds have been shown to be useful in maintaining a good variety of cholesterol concentrations. They are also efficient prebiotics, feeding our intestines with probiotics, and helping to promote a solid immune system. Like all nuts, almonds are excellent sources of antioxidant vitamin E, which can play a part in age-slowing cognitive decrease.

Eating tips: Sprinkle almonds on your handpicked home-made fruity ice cream or toss chopped almonds on salads and soups.

16. BASIL

Why it’s healthy: Basil, a member of the mint family, is the pesto star component. The basil leaf oil extracts contain antioxidant compounds that fight against inflammation. Even high in vitamins, adding a touch of nutrition to many recipes is an easy way, and pairing well with heart-filled vegetables.

Eating tips: Toss chopped basil into Asian stir fries, pasta or pizza. You can shred it into salads.

17. BUCKWHEAT

Why it’s healthy: This whole grain is rich in fiber and is a complete protein, which is also gluten-free.

Eating tips: Use buckwheat as a substitute for rice or as a base in soups or in zesty baked goods like the Buckwheat Belgian Waffles.

18. KALE

Why it’s healthy: This dark green leafy vegetable resembles the sunglasses of Mother Nature. Rich in lutein and zeaxanthin carotenoids, kale provides these pigments to the retina that absorbs the harmful rays of the sun. It has also been shown that nutrients in kale reduce the risk of cancer, help bone health and help with natural detoxification.

Eating tips: Fry some kale and then sauté it with diced apples and garlic.

19. BROCCOLI

Why it’s healthy: Broccoli includes a sulforaphane phytonutrient that improves testosterone and fights off storage of body fat. It is also wealthy in vitamin C (a mere cup of things can help you reach your daily mark), a nutrient capable of lowering cortisol concentrations in stressful circumstances.

Eating tips: Add steamed broccoli to glazed anchovy fillets.

20. SALMON

Why it’s healthy: As we mature, inherent (our DNA), as well as extrinsic (sun), variables are taking their toll. Skin can become pale, patchy, spotted and wrinkled, and while you may be tempted to go for a fancy facial cream, what you eat may yield more powerful outcomes. How? Omega-3s in foods such as salmon can decrease dryness (atopic dermatitis and psoriasis) and even decrease the danger of skin cancer.

Eating tips: Toss salmon into salads or make it a filling for your healthy veggie sandwich.

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