Ten foods you should keep in your kitchen
Our physical health is usually a direct reflection of what we put into our body and how we live our life in general. Pre-packaged processed foods may be convenient, but cooking from scratch using fresh unprocessed ingredients is a must if you want to improve your health.
Once you’re eating foods that are as close to their natural state as possible, then basically everything you eat is a “superfood.” Here is a list of the ten superfoods you should try to keep in your kitchen.
Olive oil
Olive oil is one of the reasons why the Mediterranean diet is considered one of the healthiest in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol. Olive oil is also packed with antioxidants called phenols, which protect artery walls from cholesterol build up.
Just remember not to go overboard. Even though it is good fat, it is high in kilojoules.
Beans
All beans are a great source of protein and fibre. They are good for your heart because of their soluble fibre, which soaks up cholesterol so the body can dispose of if before it can stick to artery walls. Beans are also ranked among the top antioxidant foods and they are a good source of iron, a mineral that transports oxygen from your lungs to the cells in your body.
The healthiest beans are:
- Black beans
- Black-eyed beans
- Kidney beans
- Lentils.
Eggs
There are many reasons why an egg is considered one of the best breakfasts:
- Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to the kilojoule load. The nutrients are found in the yolks, while the whites are mostly protein.
- Eggs are loaded with choline, an important nutrient for the brain.
- Eggs are an excellent source of protein, with all the essential amino acids in the right ratios.
- Eggs can drastically reduce the risk of macular degeneration and cataracts.
- Eggs can help you lose body fat as they have only trace amounts of carbohydrates, but plenty of protein and fat.
Yogurt
Yogurt is a great source of bone-building calcium. Just one cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
However, the real strength of yogurt lies in live beneficial bacteria, known as probiotics that keep down the growth of harmful bacteria in your body. Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.
Broccoli
Broccoli is the number one cancer fighter, thanks to its sulphur compounds, such as sulforaphane, which you can smell while broccoli cooks. These compounds signal our genes to boost production of enzymes that detoxify potentially cancer-causing compounds.
Scientists also believe that increasing broccoli in your diet may help to slow down and even prevent osteoarthritis. Sulforaphane significantly improves your blood pressure and kidney function. It also stimulates a variety of antioxidant defence pathways in your body that can directly reduce oxidative stress and slow down the decline in your immune system which happens with age.
Berries
Berries have been considered to be some of the healthiest foods on the planet. The antioxidants in berries can help your body fight oxidative stress (caused by free radicals) that can lead to illness. Eating a diet rich in antioxidants can help improve your health, protect your skin and hair and prevent age-related blindness and memory loss. All berries are great sources of fibre. Fibre may help to promote weight loss.
The top five healthiest berries are:
- Goji Berries
- Blueberries
- Huckleberry
- Strawberries
- Blackberries.
Nuts
All nuts have different nutrition credentials and will offer various health benefits. However, they are all rich sources of heart-healthy unsaturated fats. Studies show that those who eat nuts add, on average, an extra two and a half years to their lives.
Walnuts are considered the healthiest option with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to heart health and improved mood. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol.
Garlic
Garlic has antibacterial, antifungal and antiviral properties. Most of its disease-fighting potential comes from its sulphur compounds, which act as antioxidants, providing many of its cardiovascular benefits. The main benefits of garlic are the following:
- Garlic is low in kilojoules and very rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients.
- Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.
- High doses of garlic appear to lower blood pressure of those with known high blood pressure (hypertension).
- Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.
Oats
Oats are healthy, cost effective, great for our health and aren’t just a breakfast food. Its cholesterol and blood pressure lowering powers come from beta-glucan, a type of soluble fibre.
Oats are also a rich source of magnesium, which is key to enzyme function and energy production and helps prevent heart attacks and strokes.
Cinnamon
Cinnamon is one of the most powerful healing spices. It is most famous for its ability to improve blood sugar control in people with diabetes. The spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria. You can make sure you get enough cinnamon every day by sprinkling some cinnamon on your daily coffee.
Sources
www.familyeducation.com
www.time.com
www.parents.com