"Subscribe to our YouTube channel to stay connected with our community." From blackcurrants and garlic to salmon and walnuts, nutritionist Kerry Torrens highlights the healthiest foods you can eat, with plenty of recipes for cooking Discover the health benefits of avocado. Use avocado to make our chipotle avocado and black bean burritos bowl, and a quick bowl of chicken hummus. 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 dietary sources of d-chiroinositol, which can help control levels of blood sugar.
Being 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 risottoThese 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 chia pudding with chocolate and apricot chia for the whole night. 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 the mineral iodine. 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 garbanzos with poached eggs. Most of garlic's health awards are due to an active compound called allicin. This sulfur-containing compound gives garlic its characteristic smell and its 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 garlic at the end of the cooking process.
Numerous studies have focused on garlic's potential to lower the risk of heart disease and help control cholesterol levels. 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, therefore, may have a blood pressure lowering effect. Enjoy our garlic, basil and olive oil puree, and our chicken casserole and olives. 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). 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 some 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 have all 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 with some 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 the way 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 keep skin glowing. 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. He is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Food Writers Guild. Her strong background in nutrition science, sustainable food systems and culinary education uniquely empowers her to write about foods that are good for us and for the planet, without sacrificing flavor.
In addition, your general health status and any conditions you may have may limit the foods you can eat, even if they are very nutritious. What makes it even more of a “superfood” is that the body easily absorbs the nutrients it provides. That is, to a large extent, 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. Eating a wide variety of nutritious foods, such as fruits, vegetables, nuts, seeds and lean proteins, can help maintain your overall health.
However, since there is no single food that can provide you with all the nutrients you need, the best way to ensure that you eat healthily is to eat a wide variety of different foods. Of course, whether a particular food is healthier than another ultimately depends on the exact food and the specific ingredients it may contain. High in protein, low in calories and packed with essential vitamins and minerals, the liver is one of the most nutrient-rich foods available. 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.
For the past 15 years, she has collaborated as an author on several publications on nutrition and cooking, including Good Food. No single food can provide all the nutrients you need to consume in a day, so following a balanced diet is the best way to get what you need to stay healthy. This includes fruits, vegetables, whole grains, beans and legumes, and protein foods, such as fish, dairy products, and lean meats. This makes fermented foods, such as tempeh, easier to digest and nutrients which provides they are easier to absorb.
