Eating well is more than counting calories or following a strict diet. Fueling your body with nutrient-rich foods that support long-term health and vitality is essential. Eating healthy foods can boost your energy, enhance your mood, and reduce the risk of chronic illnesses. We have compiled a list of 7 of the most nutritious foods you should prioritize in your diet.
Eat Fish
Fish is a primary dietary source of heart-healthy omega-3 fatty acids and contains a ton of protein and vitamins. Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology, says, “Eat plenty of fish, which are high in healthy omega-3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer.”
Choose Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, and cabbage improve cholesterol levels and control blood glucose levels. They also improve gut health. Alex Nella, a pediatric registered dietitian says, “These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.”
Eat Your Leafy Greens
Dark, leafy greens like kale, spinach, and rocket are excellent sources of vitamin A, vitamin C, and calcium, as well as several phytochemicals that improve health. Jeffrey Caspar, a professor of ophthalmology at the UC Davis Eye Center, says, “These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.”
Eat More Mangoes
Mangoes are known to support heart health, boost the immune system, and improve skin and eye health. Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology, says, “They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them, so it is something we can all agree on.”
Feast On Blueberries
Not only are blueberries delicious, but they are also known as a “superfood.” They lower blood pressure, prevent heart disease, improve memory, and aid in exercise recovery. Alex Nella, a pediatric registered dietitian, says, “Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover, or extra calories.”
Yes, You Should Eat Chocolate
Not only is chocolate delicious but it is also known to aid in heart health. According to Johns Hopkins Medicine, “The antioxidants in dark chocolate have been shown to lower blood pressure, reduce the risk of clotting and increase blood circulation to the heart, thus lowering the risks of stroke, coronary heart disease and death from heart disease.”
The Health Benefits Of Quinoa
According to WebMD, “The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.”
Brandee Waite, director of the UC Davis Sports Medicine fellowship, says, “It is a tasty grain you can cook in savory or sweet dishes. It is high in fiber and protein and has a low glycemic index compared to some other carbs.”
References:
https://health.ucdavis.edu/blog/good-food/top-15-healthy-foods-you-should-be-eating/2019/04
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/10-great-health-foods/art-20546837
https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
Resources:
https://health.ucdavis.edu/cancer/team/1122/robert-canter—cancer—surgery—oncology—sarcoma-sacramento/
https://health.ucdavis.edu/surgery/
https://health.ucdavis.edu/food-nutrition/nutritionservices/index.html
https://health.ucdavis.edu/eyecenter/
https://health.ucdavis.edu/medical-center/team/232/jeffrey-caspar—ophthalmology-sacramento/
https://health.ucdavis.edu/publish/providerbio/cancer/1122)
https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#:~:text=Blueberries%20are%20often%20called%20a,sweet%2C%20nutritious%20and%20wildly%20popular.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-benefits-of-having-a-healthy-relationship-with-chocolate#:~:text=Increases%20heart%20health%3A%20The%20antioxidants,and%20death%20from%20heart%20disease.
https://www.webmd.com/diet/health-benefits-quinoa#:~:text=The%20fiber%20in%20quinoa%20can,decreased%20risk%20of%20heart%20disease.
https://health.ucdavis.edu/publish/providerbio/pmr/1318
https://health.ucdavis.edu/sportsmedicine/