"Subscribe to our YouTube channel to stay connected with our community." Broccoli or any of the cruciferous vegetables · 3.These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins and phytochemicals, including indoles, thiocyanates and nitriles, which can prevent some types of cancer. From blackcurrants and garlic to salmon and walnuts, nutritionist Kerry Torrens highlights the healthiest foods you can eat, with plenty of recipes to cook with. Discover the health benefits of avocado.
Use avocado to make our burritos bowl with avocado and chipotle black beans, and a quick bowl of hummus of chicken. Add blackcurrants to our unwhipped blackcurrant ice cream and to our blackcurrant compote. In addition to providing more essential nutrients per calorie than most other vegetables, Brussels sprouts are especially rich in the plant compound kaempferol. This antioxidant has been studied for its numerous health benefits.
Discover the health benefits of Brussels sprouts. Buckwheat has an enviable antioxidant profile, better than that of many cereals, such as oats and wheat. In addition to containing plant compounds such as rutin, it is one of the richest food sources of d-chiroinositol, which can help control blood sugar levels. As it is a seed rather than a grain and, despite its name, buckwheat does not naturally contain gluten.
Discover our guide to how to cook buckwheat. Discover the health benefits of buckwheat. Use buckwheat to prepare our buckwheat pancakes and our buckwheat risotto. These tiny black seeds are a rich source of minerals, such as calcium, magnesium and phosphorus, which are known to be beneficial for bone health. A 25 g serving of chia seeds contains approximately 158 mg of calcium, which is a significant contribution compared to the equivalent amount of milk.
Discover the health benefits of chia seeds. Use the chia seed bag in your closet to make chocolate chia pudding and apricot chia for the night away. Whole eggs are nutrient-rich and provide almost all the nutrients you need. They are also useful sources of some of the hard-to-obtain nutrients, such as vitamins D and B12, as well as iodine mineral.
Eggs are a “complete” protein: they contain the nine essential amino acids we need. If you choose a brand that is enriched with omega-3 fatty acids, you will benefit from a higher intake of these essential fats, as well as fat-soluble vitamins such as vitamins A and E, thanks to the diet that hens are fed. Discover the health benefits of eggs. Enjoy eggs in our avocado and black bean eggs, and Indian-style chickpeas with eggs poached.
Most of garlic's health praise is due to an active compound called allicin. This sulfur-containing compound gives garlic its distinctive odor and distinctive flavor. Luckily for cooking lovers, the act of chopping or shredding stimulates the production of allicin but, unfortunately, the application of heat inhibits it. To optimize the effects, add the garlic at the end of the cooking process.
Numerous studies have focused on the potential of garlic to reduce the risk of heart disease and help control levels of cholesterol. Garlic can also lower blood pressure thanks to its ability to widen blood vessels, allowing blood to flow more freely. Discover the health benefits of garlic. Make the most of the garlic in our cod baked with herbs and garlic, and the crunchy garlic and Parmesan sprouts.
As a semi-hard cheese, Gouda is rich in the mineral calcium and is an especially good source of vitamin K2, necessary for healthy bones and teeth.
It is a source of compounds that inhibit angiotensin-converting enzyme (ACE) and, as a result, may have a blood pressure lowering effect.Enjoy our garlic, basil and olive oil puree, and our chicken and olive casserole. Onions contain more than 25 different flavonoids and are one of the richest sources in our diet. When consumed regularly and in sufficient quantity, these compounds can help protect against chronic diseases such as cancer and diabetes. Salmon, a popular variety of oily fish, is rich in the most beneficial omega-3 fatty acids. Known as “long chain” fatty acids, they are found naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
That's why here's a list of 10 easy-to-eat and easy-to-find superfoods for every day, that make eating healthy simple and delicious. All berries are great sources of fiber, a nutrient that most Americans don't get enough of. Fiber helps keep the digestive system healthy and working properly, maintains a feeling of satiety and is good for the heart. All berries are good for you, so be sure to mix them together. In winter, when berries aren't in season, take frozen berries (without sweeteners) and use them in smoothies, oatmeal, or even thawed in yogurt.
Raspberries (one of the best breakfast foods for weight loss) contain the most fiber (8 grams per cup) and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but they're packed with anthocyanins, antioxidants that can help keep your memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than the recommended daily dose of vitamin C, which firms the skin. Oats are a breakfast staple and are a superfood.
Eating more oats is an easy way to increase your fiber intake and converts it in a hearty breakfast. Plus, oats are a whole grain and natural oats have no added sugar. To prepare a supernutritious meal or snack, start with natural oats and turn them into products such as oatmeal cakes with blueberries, homemade granola to be enjoyed with fruit and yogurt, or homemade energy snacks with peanut butter. Yogurt contains probiotics or good bacteria that help keep our intestines healthy.
Just 1 cup of yogurt provides almost half of the recommended daily value of calcium and provides phosphorus, potassium, zinc, riboflavin, vitamin B12 and proteins. Choose Greek-style yogurt to increase protein even more and, whenever possible, go for plain yogurt. Flavoured yoghurts tend to have a lot of added sugar, which adds calories without being nutritious. While superfoods may not have a quantifiable definition, foods labeled as such are healthy enough to eat every day.
Superfoods aren't just delicious, but they're packed with health-boosting nutrients and antioxidants. So top your oats with berries, add sweet potatoes to a bowl of cereal, eat some nuts, and reap the benefits of superfoods every day. Oats keep cholesterol under control, help fight heart disease, and keep you full until lunch, thanks to their soluble fiber. Look for old-fashioned or steel-cut varieties.
For a tasty breakfast, drizzle cooked oats with olive oil and sprinkle with Parmesan. Walnuts are a solid source of omega-3 fatty acids, the fats that lower bad cholesterol (LDL) and increase good cholesterol (HDL). For a healthy on-the-go snack, pack a handful of nuts with some dried figs and a few anise seeds. As the ingredients come together, anise releases flavor.
Egg yolks have a bad reputation, but don't skip them, as they're packed with vitamin B12 and vitamin A, and they contain choline, a nutrient that's particularly important for pregnant women. Make a sandwich with whole wheat bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion and a drizzle of olive oil. These tender soybeans contain more fiber per serving than shredded wheat cereal and are one of the few plant sources of complete protein, meaning they contain the nine essential amino acids that our bodies can't produce on their own. Puree cooked edamame with garlic, olive oil and fresh lemon juice for a quick hummus-like paste.
Or mix it up with a little of pasta. From Monday to Friday, use the pearl or quick-cooking variety. More time? Try hulled barley, with its extra layer of bran. Add the sautéed mushrooms and sherry vinegar to the cooked barley.
Made with steamed, dried and split wheat, bulgur provides more fiber than brown rice, in addition to providing potassium, B vitamins and calcium. Cook bulgur as you would with oats. Top it with honey and chopped nuts for breakfast or a hearty snack. Salmon contains heart-healthy fats, including omega-3 fatty acids, and is one of the few dietary sources of vitamin D.
Fish can also help maintain skin radiant. For guidance on how to buy the most sustainable varieties, look for MSC certified wild salmon or BAP or ASC certified farmed salmon. For breakfast, mash some avocado on whole-wheat toast and top it with poached salmon in flakes. What makes it even more of a “superfood” is that the body easily absorbs the nutrients it provides.
For the past 15 years, she has collaborated as an author on several publications on nutrition and cooking, including Good Food. This makes fermented foods, such as tempeh, easier to digest and the nutrients it provides easier to absorb. High in protein, low in calories and packed with essential vitamins and minerals, the liver is one of the most nutrient-rich foods available. However, some super healthy foods are too expensive or hard to find to include in our daily diet (ahem, the goji berry) or are foods you probably only eat once in a while (sardines, we're seeing you).
These superfoods offer some very important nutrients that can enrich your meals and snacks and further improve a healthy eating pattern. Her strong background in nutrition science, sustainable food systems and culinary education make her uniquely qualified to write about foods that are good for us and for the planet without sacrificing flavor. While there are many other good-for-health foods that don't make this particular list, such as lentils, bananas and beets, it's a good starting point if you want to add more healthy foods to your diet. Samantha is the senior food editor at RealSimple and previously launched the publication US Weekly Food vertical, where she wrote about the intersection of food and pop culture.
That is, in large part, why they are a pillar in many cuisines (for example, Italian food) and a staple for many meals, from pizza and pasta to salads and sandwiches.
