Health Is Wealth: The 20 Most Well-Rounded Foods To Add To Your Diet
Rich In Nutrients
A well-balanced diet is key for a healthy body to thrive. Nutritionists tell us we should eat the rainbow and include multiple food groups in each meal. Although many foods fuel us, here’s a list of nutrient-dense foods you should have in your diet and why:
1. Avocado
Its green appearance sometimes throws people off but don’t let its color disgust you. Avocado is a diverse food that can be smashed into guacamole, blended in smoothies, or chunked into salads and burritos. The mighty avo is a filling source of monounsaturated fat, Vitamin E, fiber, and folate–– which is good for your heart.
2. Buckwheat
Buckwheat wins the gold for the grain with the greatest antioxidant profile, however, it’s technically a seed. It helps manage blood sugar levels and is full of fiber amongst other health benefits. You can use it in dishes as a rice or risotto substitute or bake using buckwheat flour for pancakes and other favorite treats.
3. Chia Seeds
The little black seeds have huge health benefits. They’re nutrient-dense with a high mineral and calcium content that promotes bone health. Chia seeds can be added to sweet and savory recipes, from pudding to bread, and they work as a thickening agent like an egg does.
4. Kefir
Kefir is the king of the yogurts! It contains a diverse array of beneficial bacteria and yeast and contains protein and calcium. The microbes improve your digestive system and lower cholesterol. Kefir is extra delicious topped with fruit or added to smoothies and oats.
5. Kiwi
Most fruit is great for your health but the kiwi deserves an honorable mention. The fuzzy fruit contains a “good cholesterol” that supports your heart and helps maintain your blood pressure. Vitamin-rich kiwis are juicy snacks that can be added to any fruity dish.
6. Lentils
Little lentils have a big impact on your body. A regular consumption of lentils may reduce your risk of chronic diseases. Ready for their list of other unhealthy attackers?–– Lentils contain antioxidants, antibacterial, anti-viral, and anti-inflammatory properties. Plus, they’re high in fiber and protein giving you a well-rounded ingredient for many meals.
7. Onions
Onions are full of flavonoids! What does that mean?–– Well, flavonoids are compounds found in fruits and veggies but onions have a lot of them. They are loaded with antioxidants and help ward off toxins, decreasing your risk of illnesses. Add flavor and health to your dishes with onions!
8. Pomegranate
Pomegranates make an impressive juice with more antioxidants than red wine and green tea. They contain anti-inflammatory properties and are chock-full of vitamins and minerals. Drink their juice or toss their juicy seeds in salads and other dishes for an attractive and healthy meal.
9. Walnuts
It’s well known by now that nuts are very good for you. Their high-fat profile shouldn’t steer you away because they’re healthy fats. Walnuts are in the spotlight for their high content of omega-3 essential fatty acids. They’re particularly beneficial to folks with a plant-based diet who might not consume enough of these good fats.
10. Watercress
This aquatic leafy green is a standout ingredient that can be eaten raw or cooked. It has an impressive dose of antioxidants, vitamins, and fiber, to name a few health benefits. You can add it to many meals such as salad, stir fry, or soup.
11. Berries
Berries have been top of the superfood list for ages. They’re low in calories and high in fiber. Most berries like blueberries, raspberries, and blackberries are packed with powerful antioxidants that boost your immunity. They’re good toppers for parfaits, oatmeal, and cereal.
12. Cruciferous Veggies
Fiber is your best friend so welcome cruciferous vegetables to your friend group. Brussel sprouts, broccoli, bok choy, and cauliflower are some popular veggies worth mentioning. They help balance the healthy bacteria in your gut and lower your risk of diseases.
13. Mushrooms
Shroomies are an ancient superfood that is still used in Chinese medicine today. Of course, that means they’ve got antioxidant, anti-inflammatory, and antibacterial properties amongst other health promoters. Nutrient-rich mushrooms contain many important vitamins and minerals.
14. Citrus Fruits
Citrus fruits like oranges and grapefruits are juiced up with vitamin C and other vitamins. They have a high fiber and water content which hydrates you while keeping your digestion on track. You can add a squeeze of lemon and lime to your water or to hundreds of dishes for their flavor and vitamin enhancements.
15. Root Vegetables
Dig up some root veggies like sweet potatoes and carrots. Not only are they delicious and easy to grow but they’re packed with healthy carbs and starches that fuel your energy. Thanks to their vitamins and anti-inflammatory and antioxidant properties, they help fight illness.
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16. Peas
Peas are the all-mighty plant protein! Not only that, peas are full of all that good stuff that improves your blood sugar, heart health, and digestion. Like all veg, they’ve got loads of vitamins and minerals too.
17. Olive Oil
The Mediterranean diet couldn’t exist without olive oil! This healthy oil is a powerful source of vitamin E, polyphenols, and monounsaturated fatty acids (those good fats you want in your body). You can drizzle it on almost anything, add it to dressings, or saute all day.
18. Dark Leafy Greens
Not many people know that leafy greens contain calcium. You’ve got kale, spinach, swiss chard, collard greens and so much more to try raw or cooked. They’re a great source of vitamin A and C, antioxidants, and dietary fiber.
19. Whole Grains
Get your soluble and insoluble fiber from your bread! You want to eat grains like oats, bulgar, and quinoa that pack a nutritional punch. They contain B vitamins as well as other vital vitamins and minerals. Look for “100% whole wheat flour” when you buy your bread because the white stuff won’t suffice.
20. Garlic
Garlic might ward off evil vampires but they’ll also scare away viruses with their antiviral components. Garlic contains properties that help manage blood pressure and cholesterol levels too. This pungent veggie adds flavor and nutrients to hundreds of cuisines.
