The best way to eat healthy is to stick with foods that pack the most health benefit inside. Certain "super foods" are excellent sources of antioxidants, vitamins, can lower blood pressure, regulate cholesterol, and help your body in many more ways. Here are a 7 categories of food that are great to include in your diet on a regular basis.
Dark Leafy Greens
Dark greens are a rich source of vitamins and minerals. They contain components that can protect your cells from damage and your eyes from aging problems. Dark greens contain some Omega-3 fats. The most prominent vitamin in dark greens is Vitamin K, which regulates blood clotting, helps prevent osteoporosis, may regulate inflammation, which plays a large part in arthritis, and may help prevent diabetes. These leafy greens are low in calories and carbohydrates, in addition to being high in fiber, so these can be eaten in abundance, completely guilt-free.
Eat dark leafy greens, such as spinach, seaweed, and kelp, raw in salads, on sandwiches, or cook them and incorporate them in your favorite meal.
Blueberries
Blueberries are very rich in antioxidants. They are also high in potassium and Vitamin C. Blueberries can lower your risk of heart disease and cancer. They are also an anti-inflammatory, which can be very beneficial for some chronic diseases, such as arthritis. With blueberries or any other fruits, the darker in color they are, the better they are for you. Frozen can be just as good as fresh as far as health benefits. Especially when berries are out of season, it may be better and more cost-effective to go with frozen berries. Just make sure there is no sugar added in the package.
It is recommended to have 1/2 cup of blueberries every day. Snack on them by themselves, enjoy them with a cup of yogurt, or mix them with other fruit and enjoy a nice fruit and yogurt smoothie.
Fish
Fish are an excellent source of Omega-3s, which can lower your risk of heart disease, help reduce the effects of arthritis, and possibly help with memory loss and Alzheimer's. Some evidence supports the idea that Omega-3s may even reduce depression. Omega-3s are found most abundantly in fatty, cold-water fish. The best fish to eat are wild-caught (not farm-raised) salmon, herring, sardines, and mackerel.
It is suggested to eat 2-3 servings per week of such fish. Salmon can be a great main dish for dinner cooked in the skillet, baked, or grilled. It can even be eaten in a sandwich or broken up and eaten in a salad.
Whole Grains
Whole grains are a great source of fiber, which can help you maintain healthy cholesterol and blood sugar levels. A high-fiber diet also helps regulate digestion, and helps you feel full longer after a meal, which helps you manage weight.
Whole grains, oats, and beans are great sources of fiber. Whenever you buy breads always make sure the label says "whole wheat", "whole grain", or "100% whole wheat". If it just says "wheat", it is most likely processed and will not have the same health benefits.
Yogurt
The dairy in yogurt is great for building strong bones and preventing osteoperosis, which is very important for women's health. Also, yogurt contains healthy "probiotics", good bacteria, which helps with regulating digestion, reducing stomach ulcers, and yeast infections. Yogurt may also reduce your risk of breast cancer.
It is recommended to have 3 servings of low fat dairy each day. Make sure it says on the label or in the ingredients that it has live cultures. Have some good low fat yogurt as a breakfast or dessert. You can pair it with fruit and even add a little honey to sweeten it. Greek yogurt varieties are also good. Whatever kind of yogurt you get, just be sure to watch out for sugar content.
Tea
Both black and green teas have numerous health benefits. They are both high in antioxidants, and the caffeinated varieties can even help boost your metabolism. Green tea is especially good for you, containing ECGC, which is a powerful antioxidant. Some studies have shown that drinking green tea regularly can lower cholesterol and even inhibit the growth of cancer cells.
You can drink black or green tea hot or cold instead of sugary sodas or espresso drinks.
Dark Chocolate
Dark chocolate is a wonderfully indulgent health-food. It is rich in antioxidants and can lower blood pressure. Look for 60% or higher dark chocolate. The darker the chocolate, the lower in fat and sugar it will be. A square of rich, dark chocolate can be a great snack or dessert. Personally, I love Ghirardelli's 72% Twilight Delight and 86% Midnight Reverie.
Eat Away!
Certainly, this list does not include every food that is good for you. There are many more "super food", some of which I will discuss later. But if you include these 7 foods in your diet, your body will feel the benefits! All these can be found locally at Wal-Mart, Kroger, or several other market stores and health food stores in great variety. (Note: The local Wal-Marts have recently started carrying more organic yogurts, and hopeful will increase their varieties in the future). To read more about these and other foods that are great to eat regularly, read WebMD's, 10 Everyday Super Foods and The Six Super Foods Every Woman Needs.
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