We all know that eating a nutritious diet is essential for maintaining a healthy mind and body, and there are some foods that are so high in nutrients that it would be a crime not to include them in your cuisine. Here are some of our favorite foods to start stocking your pantry with.
Garlic
The humble garlic clove, which belongs to the onion and leek families, contains a chemical called allicin, which has antibacterial and antifungal characteristics. Garlic has been used as a medicine for hundreds of years, and a 2007 study discovered that it can help reduce the risk of heart disease. Crush garlic finely before cooking for a greater flavor.
fatty fish
Oily fish are a great source of minerals like vitamins A and D, which are important for strong bones and skin. However, the long-chain omega-3 fats found in fatty fish meat provide the most important benefit. Omega-3 is known to reduce blood clotting and regulate heart rhythm, thus it is suggested as part of a heart-healthy diet. Oily fish include salmon, mackerel, and tuna, to name a few.
Tomatoes
Tomatoes are an essential component of any salad, but did you know they also contain cancer-fighting compounds? Tomatoes contain lycopene, a pigment that has been found in clinical trials to lower the incidence of breast and prostate cancer. Tomatoes are also high in potassium, a mineral required for the correct functioning of the heart, kidneys, and other organs. In fact, tomato juice contains 534 milligrams of potassium per cup!
Blackcurrant
When you were a kid, going blackcurrant picking provided one of the greatest natural sources of vitamin C available. Vitamin C is a powerful antioxidant that may protect your cells from the damaging effects of free radicals. Blackcurrants have been demonstrated in studies to prevent or delay the course of a variety of illnesses, including heart disease, eye strain, aging, and even cancer. Take your kids on a blackcurrant picking excursion, then use their harvest to make a delicious blackcurrant pie.
Avocados
Avocados are frequently avoided due to their high calorie content. Avocados are heavy in calories, with half an avocado containing 138 calories, but they are also high in nutrients. Avocados are high in monounsaturated fat, which has been demonstrated to lower cholesterol levels and reduce the risk of heart disease. They’re also high in the antioxidant lutein. For a nutritious but filling snack, add avocado to your salad or make guacamole dip.
Rice (brown)
You’ve probably heard that brown rice is healthier than white rice, but do you know why? White rice is the outcome of a refining procedure in which the grains are stripped to make them lighter and faster to boil. White rice, on the other hand, has lost everything that makes it healthy, including fiber and other critical elements, as a result of the refining process. When you go from white to brown rice, you’ll get more manganese, selenium, and fiber, all of which assist to lessen your risk of colon cancer.