"Subscribe to our YouTube channel to stay connected with our community." These 7 foods are full of vitamins, minerals and phytochemicals that are beneficial to health. Are you consuming enough of them? But what about energy-rich foods full of health-promoting vitamins, minerals and phytochemicals that you don't consume? These are 7 of the healthiest foods you should be eating, but that probably aren't (or maybe you're not eating enough). This modest green color tops the list of nutrient-rich foods that you're probably not getting enough of. In this report from the CDC, watercress scored a perfect 100 for nutrient density, surpassing spinach, collard greens and kale.
This means that it was found to have the most nutrients with the lowest number of calories. The versatile vegetable has a mild flavor and can be enjoyed raw in a salad or sautéed in a stir fry. Try it in our healthy watercress recipes. Sardines are one of the best sources of heart-healthy and mood-boosting omega-3 fats, and they're packed to the brim of vitamin D.
And because sardines are small and found at the bottom of the food chain, they don't contain as many toxins as larger fish, and they're also a great sustainable fish and seafood option. These tiny seeds contain an impressive amount of nutrients. Chia seeds are a great source of omega-3 fatty acids, which can protect the heart and brain. The antioxidants in chia seeds help prevent inflammation that can cause a variety of chronic diseases. Plus, they're a great source of soluble fiber, which can help promote weight loss.
Sprinkle these ingredients in your next salad bowl or mix them into your smoothie for the impressive benefits. This drinkable fermented milk beverage is packed with beneficial probiotics that can help strengthen the immune system, digestive system, and more. In addition, kefir contains 29 percent of your daily calcium value per 8-ounce serving. Look for it in the dairy products section of your supermarket. Choose natural products to help reduce the amount of added sugar, or try fresh fruit flavors, such as peach and raspberry, for more flavor.
You can even add your own fruit to increase flavor and nutrition. 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. Food choices can be confusing, but there are simple options you can incorporate into your diet for a big nutritional boost.
This means that it contains all nine essential amino acids, which are the building blocks of the proteins that our bodies need from food. That's, in large part, why they're a pillar in so many cuisines (hello, Italian food) and a staple for many meals, from pizza and pasta to salads and sandwiches. The ideal is to follow a Mediterranean-style diet with lean meat and lots of vegetables, and make sure you keep your weight within a healthy range. 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. Eating more healthy foods doesn't have to be expensive, and many of these foods are inexpensive.
You can eat peppers raw (try dipping them in yogurt or hummus for a healthy snack) or you can cook them. Samantha is the lead food editor at RealSimple and previously launched the publication US Weekly Food vertical, where she wrote about the intersection of food and pop culture. They're also an excellent source of calcium, phosphorus, and magnesium, meaning they can improve bone health. Check out all the quick recipes with advice from professionals in 9Kitchen's fifteen-minute food preparation podcast “What the F is for Dinner”, in which food editor Jane de Graaff talks to the best chefs, producers and lovers of food from the sector.
Salmon contains heart-healthy fats, including omega-3 fatty acids, and is one of the few dietary sources of vitamin D.
