FoodNutrientsWhy its good for youapplesfiber, vitamin C, and antioxidantsAn apple a day, right? Itll fill you up between meals, keep you regular, and pack in some vitamins at the same time.avocadosHealthy fat alert! Avo also has potassium, fiber, and vitamin C.Fat is brain food. Do we really need another reason to order more avo toast? bananaspotassium, vitamin B-6, and fiberPotassium is essential for everything from brain function to heart health. Maybe the saying should be A banana a day blueberriesantioxidants and fiberThese juicy little numbers are packed with antioxidants to help you fight off sickness, among other benefits.orangesvitamin C, babyOranges are the OG vitamin C supplement. Vitamin C helps keep your immune system running smoothly.strawberriesvitamin C, fiber, and manganeseThese babies are low carb, delicious, and packed with vitamins. Need we say more?eggsprotein, protein, proteinEggs once had a bad reputation as a cholesterol bomb, but recent research suggests theyre perfectly healthy. Theyre also tiny packages of protein goodness.lean beefprotein + ironLean beef is the king of protein sources. The fact that its rich in energizing iron is the cherry on top.chicken breastsprotein + B-complex vitaminsChicken isnt as high in protein as lean beef, but it is lower in fat. Its an all-star in the protein department.lambprotein (again) + omega-3 fatty acidsMost lambs are grass-fed, which means theyre likely to be lean and packed with nutrients. The omega-3s are good for your heart.almondsvitamin E, antioxidants, magnesium, and fiberAside from adding a bit of protein, a handful of almonds boosts your vitamin and mineral intake. chia seedsGet this: 1 oz of chia seeds = 11 g of fiber + magnesium, calcium, and manganeseTheres a reason chia seed pudding is like a secret superfood dessert. Chia seeds keep your gut regular while loading you up with essential minerals.coconutsfiber and fatty acids (medium-chain triglycerides, aka MCTs, to be exact)Sure, coconuts taste like heaven. But their MCTs, which promote ketosis, really set this plant apart.macadamia nutshealthy fats, vitamins, and mineralsMacadamia nuts are crunchy and full of healthy nutrients like vitamin E and magnesium. walnutshealthy fatty acids, alpha-linolenic and linoleic acids, and other common nutty nutrientsResearch suggests eating walnuts on the reg could lower cholesterol, which can reduce your chance of a heart attack.asparagusvitamin KWhats better than popping a vitamin K supplement? Noshing on low carb, low cal roasted asparagus. bell peppersantioxidants + vitamin CThese colorful beauties boost your immune system in the crunchiest, yummiest way. broccolivitamins C and K, fiber, and even a bit of protein!Protein in a veggie? Plant eaters, enjoy your vitamin-induced healthy hair and immune boost on the side.carrotsbeta carotene, vitamin K, and antioxidantsThe same beta carotene that makes carrots orange will convert to vitamin A in your body, promoting healthy skin.cauliflowersulforaphane, fiber, and several mineralsResearch suggests sulforaphane (try saying that three times fast) could protect against heart disease.cucumbervitamin K and other nutrients plus, hydration!TBH, cukes are mostly water. This makes them a super-healthy low carb snack that also sneaks in a few vitamins.garlicbioactive organosulfur compoundsScience says bioactive compounds in this Italian cuisine mainstay are so powerful theyll weaken your cold and flu symptoms. Garlic knots 4evah.kalevitamins C and K, fiber, and is salad a nutrient?We all know leafy greens are the lifeblood of superfood green smoothies and crunchy summer salads. Kale is fibrous and rocking that vitamin life.onionsnutrient-dense full of a vitamin/mineral comboLove em or hate em, these bad boys offer a nutritional bang for your caloric buck. (See what we did there?)tomatoesvitamin C and potassiumIts a vitamin-rich fruit so low in sugar that it acts like a vegetable. How much more #wholesome could it be?salmonomega-3 fatty acids, vitamin D, and protein Did you know consuming omega-3s on the reg could help you live longer? Maximize your benefits by eating salmon on a bed of greens or with a helping of healthy berries and other fruits.sardinesLoaded with nutrients, sardines are a perfectly balanced food.Since you eat the whole sardine, you get the benefits of organs, bones, and brain nutrients. Yum!shellfishlots o protein, fatty acids, and micronutrients like B-12 and ironClams, mollusks, and oysters are nutritionally dense, so youll get a mini health boost in every bite.shrimpprotein, selenium, B-12, and moreThis is one of your best high protein, low fat hors doeuvre options. troutsame nutrients as salmon, different taste (variety is the spice of life!)Trout = a toast to long life, glowing skin, and strong muscles and bones!tunalean protein + all the amino acids your body desiresLow in fat and high in protein, tuna is energizing, heart-friendly, and super healthy in general. Just watch your mercury intake.brown ricefiber, vitamin B-1, and magnesiumTheres a reason brown rice is such a staple all around the world. Its an affordable, nutritious way to fill up on fiber.oatsbeta-glucan (nutritious fiber)Science says beta-glucan helps with high cholesterol. A 2011 review of studies found that people who ate oats with at least 3 g of beta-glucan daily reduced their LDL (bad) cholesterol by up to 7%.quinoafiber + magnesiumSuperfood alert! Quinoa is on the A-list of health foods for its tasty take on plant-based protein and fiber.Ezekiel breadpacked with healthy whole grains and legumesWhile many breads are full of simple carbs, Ezekiel bread is made from organic sprouted whole grains. homemade low carb breadsgrains, fiber, and any extra nutrients you throw in The healthiest bread is probs the one you whip up yourself. But stick to nutritionally dense ingredients like whole grains, sprouted grains, and nutrient-packed nuts and seeds.green beansa rich source of vitamins A, C, and K.Its important to rinse and drain canned green beans to reduce sodium content.kidney beansfiber, vitamins, mineralsLike green beans, kidney beans offer a veg-tastic protein option. Just make sure to cook them fully raw kidney beans are literally toxic.lentilsfiber + proteinLentils are a vegan favorite because theyre tasty, versatile, and full of meatless protein.peanutsantioxidants + proteinPeanuts are an easy, breezy energy boost just watch the salt.cheesecalcium, protein, and (sometimes!) probioticsLet all the cheesemongers breathe a sigh of relief. Despite getting bashed as a tummy-turning artery clogger, certain types of fromage are great for strengthening your bones and boosting gut health.whole milkcalcium, healthy fats, vitamins, and mineralsCalcium strengthens your bones, teeth, and muscles. yogurtprobiotics FTW!Yogurt is the OG tonic for good gut health.butter (from grass-fed cows!)calcium, vitamin K-2, and omega-3 fatty acidsResearch suggests vitamin K-2 could be beneficial for bone health and heart health. And springing for grass-fed butter means youre getting more vitamin K, healthy fats, and omega-3s.coconut oilMCTs, baby!MCTs are known to help with memory, and coconut oil itself could help burn belly fat.EVOO (extra-virgin olive oil)antioxidants + monounsaturated fatsThe healthy fats in extra-virgin olive oil give your body the fat it needs without all the stuff it doesnt. It doesnt hurt to have a few antioxidants on the side! potatoespotassium, vitamin C, and other vitamins and mineralsAside from nourishing your body with healthy vitamins and minerals, potatoes are just plain satisfying. In a 1995 study of 38 foods, boiled potatoes took the prize as most filling!sweet potatoesantioxidants, fiber, B vitamins, and several other micronutrientsSweet potatoes are often touted as being healthier than their basic white counterparts. In reality, theyre equally healthy. But sweet potatoes have a lower glycemic index, in case youre watching your blood sugar. apple cider vinegaracetic acidACV is praised as an immune booster, a weight loss elixir, and more.dark chocolatemagnesium + oodles of antioxidantsCan we just say that dark chocolate is the healthiest dessert on the planet? Since science says the cacao seeds are a legit super fruit, yes, yes we can.
Read the rest here:
75+ Healthy Foods for Back-to-Basics Wellness - Greatist
