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A new year is the ideal time to consider a dietary reset—one containing a broadened menu of healthy foods. In addition to keeping your tastebuds guessing, maintaining variety in your daily diet can benefit your physical and mental health, supplying the body with all it needs to function at peak capacity.
According to the CDC, a thoughtful diet increases lifespan, reduces risk of disease, strengthens muscles, bones, and immunity, lends to a healthy weight, and bolsters the health of teeth and skin. Topicals and treatments (both external and internal) can only go so far: in order to look and feel your best on a holistic level, consider food the ultimate medicine. If you’d rather take in this simple sentiment from a different perspective, research shows that diet (or rather, an unhealthy diet) is the most significant risk factor for premature death. Basically, if you’ve placed your reinvigorated recipe routine on the back burner, it’s time to reprioritize—and get cooking!
Humans are creatures of habit. So, should you need a little help incorporating new ingredients into your daily diet, let the below options be your meal-planning muse. Here, are 19 healthy foods we could all benefit from snacking on regularly.
Lupin beans
Frequently eaten as an appetizer in southern Europe, this legume is not high on people’s radar in the U.S. Time to change that! Lupin beans can help to reduce blood sugar spikes, keep bad cholesterol at bay, regulate blood pressure, and strengthen bones thanks to the fiber, omega-3 and -6 content, and minerals such as potassium, calcium, and phosphorus. Try snacking on lupin beans between meals.
Red onion
Consider the red onion a turbocharged version of its white counterpart. In addition to being a powerhouse ingredient packed with vitamins C, K, and B12, as well as calcium, magnesium, and potassium, it also contains quercetin, an antioxidant that helps to protect against allergies and heart disease. Throw some chopped red onion onto your salads, mix into sauces, or quick-pickle the root for an on-hand meal enhancer.
Turmeric
Whether you’re taking it in liquid from (a bracing and delicious way to spike your immune system) or mixing the spice into dishes, this root and the active inside of it—curcumin—have shown promising results to help prevent everything from Alzheimer’s to eczema.
Sardines
This oft-maligned fish is rich in omega-3s, unsaturated fats that increase “good” cholesterol and lower triglyceride levels, helping to stave off diseases such as atherosclerosis. Not only that, this oily fish is among the rare foods that contain vitamin D, which we can typically only absorb by exposing ourselves to sunlight. Seek out fresh sardines and enjoy them baked or grilled, as they are served in Portugal.
Capers
Capers—the un-bloomed buds of a perennial shrub—are packed with polyphenols, and have antioxidant properties that help to slow down the cellular and skin aging process. They help to stimulate microcirculation, and they are thought to serve as a natural diuretic to banish bloating, making the pickled addition a standout beauty food.
Watercress
The seeds, roots, and leaves of this valuable plant have been enjoyed for centuries. Rich in vitamin C and minerals such as iron, calcium, potassium, phosphorus, and iodine, watercress is part of the cruciferous family (think: cauliflower). It has digestive and detoxifying properties, fights water retention, and is a natural antibiotic. Add raw cress to sauces, salads, or sandwiches.
Sweet potatoes
Sweet potatoes possess high levels of flavonoids, carotenoids, and vitamins C and A, and their antioxidant properties make them something of a hero ingredient when it comes to anti-aging. Enjoy sweet potatoes baked, boiled, mashed, or (duh) fried—and be sure to include the nutrient-rich peel, as well.
Tofu
An ideal protein for breakfast, lunch, and dinner, this soy-based vegetarian product can be enjoyed both savory and sweet. A single serving has about 8 to 10 grams of protein, and it’s also rich in vitamin B and calcium. It is also a heart-healthy food because it is cholesterol free and rich in unsaturated fat.
Kale
We all know celebrities are obsessed with kale, and with good reason—it’s perhaps the ultimate superfood. An antioxidant bomb, it contains flavonoids, vitamins A, C, K, E, and B, calcium for the bones, zinc for the immune system, and iron as a bonus. Massage kale with a high-quality olive oil for incorporation into a salad (the additional step breaks down the leaf’s rigid structure and cuts the bitterness, blend into a homemade pesto, or sauté with lemon and garlic and enjoy as a side.
Mushrooms
Edible mushrooms are among the most popular in superfoods and supplements, and for good reason. Low in calories and chock-full of fiber and nutrients, mushrooms have significant antioxidant and anti-inflammatory properties, and can help to support the immune and cardiovascular systems. Lean on the fungus as a source of vitamin D, protein, potassium, and more—and research its various forms for condition-specific benefits.
Millet
As well as being gluten-free with a low glycemic index, millet is rich in protein, amino acids, antioxidants, and minerals like magnesium, calcium, phosphorus, and iron—all essential for healthy hair and skin. It’s even been proven to lower cholesterol! The grains cook up like rice, primed for enjoyment as a side or in your go-to superfood salad.
Arugula
This bold and peppery vegetable prized by the Ancient Romans is low in calories, has antioxidant, anti-inflammatory, and anti-aging properties, is an extraordinary source of vitamins and minerals and it contains erucin, an active ingredient that helps to lower high blood pressure. Is pizza on the menu? Top your pie with a layer of raw rocket (arugula’s other name) for quick and healthy hybrid meal.
Chickpeas
Hummus is more than a supremely delicious snack. Chickpeas—also known as garbanzo beans, the backbone of said nutrient-rich dips and a worthy salad addition—offer doses of fiber, vitamins C, E, and A, magnesium, and more. The little legumes contain beneficial unsaturated fatty acids, and, of course, protein. Chickpeas help to lower one’s glycemic index (reducing risk of diabetes), decrease cholesterol absorption associated with heart disease, and promote successful gut health.
Mangoes
Mangoes are the most popular fruit in tropical regions, and modern agriculture means that we all get to enjoy it—and it’s health benefits. The fruit is thought to boast anti-inflammatory benefits, helping to ease certain chronic illnesses, along with protective antioxidants and anti-diabetic effects. The fruit may seem an indulgent, even dessert-like choice, but it’s one that you can (and should!) feel good about making.
Lentils
Adding lentils to your diet is both simple and essential. The diminutive legume enjoys ancient roots, and for good reason—lentils are a source of protein, potassium, folate, and more. Add antioxidants into the mix, and you have a superfood that can stave off chronic disease and potentially lower blood pressure and cholesterol.
Brussels Sprouts
Brussels sprouts are more than just a cocktail bar bite—the miniature cabbages are a health food in their own right. A cruciferous veggie, Brussels contain vitamins C and A, potassium, calcium, and even a little protein. Roast them (along with your other favorites), steam them, or shave them into a salad for an accessible raw option.
Pistachios
For such a small fruit—yes, fruit, not a nut—pistachios really pack a health punch. The tiny green flesh is filled with vitamin B6, vitamin E, folic acid, and minerals such as potassium, magnesium, iron, and zinc, as well as lutein and zeaxanthin, which are key for eye health. Because they are also filled with fiber and protein, they are the perfect snack or addition to trail mix.
Blueberries
For a sweet and tart serving of antioxidants, grab a handful of blueberries. A regular intake of anthocyanins (one of the blueberry’s many phytochemicals) is said to reduce the risk of cardiovascular disease and type 2 diabetes. Plus, the berries boast antioxidants and anti-inflammatory benefits. TLDR: Experts agree that blueberries are a universally healthy snack.
Brazil Nuts
All it takes is one of the divine Brazil nuts (also called the Brazillian nut) a day to get the entire daily serving of selenium—an essential mineral that supports many important functions including but not limited to thyroid health, the immune system, brain health, and heart health. Anecdotally, people on social media have noted eating them daily has also improved hair thickness and skin quality.
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