Updated: Mar 3
Incorporating these 10 easy-to-obtain foods into your regular diet will not only help you to fend off chronic illnesses, but will also provide you with more energy and vibrancy in your everyday life.
1. Avocados - Actually considered a fruit, they are high in potassium, fiber, vitamins E, C, B, and folic acid. They contain a healthy fat that is great for your heart and can help you lose excessive body weight.
2. Blueberries - Contain healthful phytochemicals, such as flavenoids and resveritrol. They reduce the risk of heart disease and cancer, prevent memory loss and are good for the digestive system. Organic is preferable due to high pesticide levels of conventional blueberries.
3. Eggs - A very high quality source of protein. Also provide B vitamins, choline, selenium, vitamin A, and iron. They have been found to protect vision and eye heath.
4. Sweet potatoes - A root vegetable with many nutrients including potassium, fiber, vitamins A and C. Despite their sweet flavor, they don't increase blood sugar very much and may actually be beneficial for blood sugar control.
5. Olive oil - One of the main sources of fat in the Mediterranean diet. It contains high levels of monounsaturated fatty acids, which reduces the risk of heart disease, diabetes and other inflammatory conditions.
6. Garlic - A close relative of onions, leeks, and shallots, it has been used by cultures around the world for thousands of years. It is loaded with manganese, vitamin B6, selenium and fiber. It helps reduce cholesterol and blood pressure, strengthens the immune function and has cardiovascular benefits.
7. Green tea - One of the healthiest beverages on the planet. It is rich in anti-oxidants and polyphenolic compounds which have strong anti-inflammatory effects. It protects against heart disease, diabetes, and cancer. It's also known for helping with weight loss.
8. Seeds - Contain all of the starting materials necessary to develop into a healthy plant so they're very nutritious. Some of the best ones are chia, hemp, flax, and pumpkin seeds. They contain fiber, protein, healthy fats, and many vitamins and minerals. They're know to prevent heart disease, reduce inflammation, blood pressure and cholesterol.
9. Ginger - A rhizome (underground part of the stem) that is used as a spice in many dishes. Its active compound is gingerol, which has powerful antioxidant and anti-inflammatory effects. It improves digestion, reduces nausea, fights against the common cold and flu, lowers cholesterol and reduces muscle pain and soreness.
10. Green leafy vegetables - Examples include kale, swiss-chard and collard greens. They are high in folate, zinc, calcium, iron, magnesium, vitamin C, and fiber. They promote healthy bones, increase mental function, reduce risk of birth defects when consumed by pregnant women and are cancer-protective.