10 NUTRITIOUS FOODS YOU NEED IN YOUR DIET THIS NEW YEAR!

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 10 of the most nutritious foods you can choose

Loaded with vitamins and antioxidants galore!

It’s a new year, and behold becomes a new you. Have you made your new year resolution? we hope eating healthy is one of them. Here are some tips on some of the most nutritious foods you can find to help you keep going. “A healthy heart is a beautiful heart!”.

 

APPLES : There is a lot of truth to the saying “An apple a day keeps the doctor away.” Apples are packed with powerful antioxidants, which protect cells from damage and in turn prevent cancer and cardiovascular disease. As an added bonus, apples are high in fiber, which helps keep you full longer.


BLUEBERRIES: These little berries pack a big nutritional punch. Blueberries are loaded with antioxidants that have been shown to improve vision and brain function, reduce inflammation, fight aging, and even prevent cancer. According to Prevention, adding just a half a cup of blueberries to your diet per day will provide almost double the amount of antioxidants you need in a week. Frozen berries are almost just as healthy as fresh ones.


NUTS: Nuts like walnuts and almonds are high in fiber and protein. Walnuts are rich in healthy omega 3s just like fish and almonds contain high levels of monosaturated fat, which both help to lower LDL cholesterol and fight heart disease. However nuts are high in calories and fat, but when they are eaten in moderation their health benefits can’t be beat.

 

OATMEAL: These healthy whole grain oats are high in soluble fiber, which helps lower bad LDL cholesterol and reduce the risk of type 2 diabetes. 


BEANS:  Legumes like black beans, kidney beans, and lentils can provide as much as 17 grams of fiber in one cup, and are also a great source of protein. They’re loaded with key nutrients like calcium, potassium, and magnesium, and studies link beans to a reduced risk of heart disease, high blood pressure, and breast and colon cancer.


QUINOA: This amazing seed is packed with fiber and protein, quinoa is one of the best whole grains you can eat. In fact, it is the only grain that is also a complete protein, and tastes just as delicious however you make it. Quinoa is very easy to cook, a great tip is to prepare it the way you make rice.

 

FISH: Eating fish can help lower the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes and arthritis. Fish like salmon, herring and sardines (the latter of which also contain the lowest levels of mercury) provide the most heart-healthy omega 3 fatty acids.


KALE OR SPINACH: These two calcium and iron-rich leafy greens are some of the most nutrient-dense veggies out there. Kale is a great source of vitamin A, which promotes eye and skin health and helps to strengthen the immune system. A serving of kale also a good source of fiber and has almost as much vitamin C as an orange. Spinach is also rich in lutein, which may prevent heart attacks and age-related blindness.

 

SWEET POTATOS: Sweet potatoes are one of the very best sources of beta-carotene and vitamin A, an essential vitamin that protects our eyes, skin, and respiratory, urinary, and intestinal tracts.


GREEK YURGOT: Greek yogurt is a wonderful source of calcium, protein, and immune-boosting probiotics (a.k.a. the good bacteria in your digestive tract).

So there you have it! You really don’t have to make a new year resolution to stick to this great foods, packed with healthy anti-bodies. The health benefit of these foods are wicked! and now you know what’s good for your health, try and make it a habit to leave a healthy life, you deserve it.

Enjoy!

 

Written by Noellin Imoh

Source: Prevention Magazine and Online

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