"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). 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. Of course, whether a particular food is healthier than another ultimately depends on the exact food and the specific ingredients it may contain. However, since there is no single food that can provide all the nutrients you need, the best way to ensure that you eat healthily is to eat a wide variety of different foods.
