Ten Nutritious Foods to Maintain a Healthy Lifestyle

Ten Nutritious Foods to Maintain a Healthy Lifestyle

 

Eating nutritiously doesn’t have to be boring! Here are some of the most nutritious foods available to help you stick to your diet.

 

Almonds

Loaded with minerals and vitamins, almonds are a great choice for maintaining healthy skin. They’re also loaded with monounsaturated fats, which lower bad cholesterol and help prevent heart disease. Try snacking on whole raw almonds or almond butter.

 

Broccoli

It’s no surprise that broccoli is at the top of our list. This cruciferous vegetable is packed with vitamins and minerals, such as vitamin C, riboflavin, calcium, magnesium and more. Broccoli also contains glucosinolates which have been linked to lower rates of cancer.

 

Salmon

The king of fish is also among one of our most nutrient-rich foods. Salmon contains omega-3 fatty acids and high-quality protein, two macronutrients that are essential for our bodies but difficult to get in a single food source. Omegas 3 and 6 help reduce inflammation, which may be one reason why people who eat fish are at reduced risk for cardiovascular disease, arthritis, asthma and Alzheimer’s disease.

 

Eggs

For vegetarians, eggs are an excellent source of protein that’s low in saturated fat. Try incorporating them into your diet at breakfast by making omelets, or use eggs as part of a delicious side dish such as deviled eggs. Just remember to keep your portion sizes in check. The U.S.

 

Spinach

Dark, leafy greens like spinach contain high levels of iron and calcium, as well as vitamins K, A and C. While it’s not exactly low in calories (one cup of cooked spinach contains about 7 grams), it’s still an excellent choice for warding off chronic diseases like heart disease and diabetes. Along with being loaded with nutrients, spinach also provides cardiovascular benefits such as decreased blood pressure.

 

Tomatoes

Rich in lycopene, tomatoes are often called nature’s most powerful antioxidant. A 12-week study at Tufts University showed that eating more lycopene was associated with fewer skin wrinkles and less UV damage. Tomatoes can be enjoyed fresh or as juice, puree, soup and even ketchup (just watch out for added sugars!).

 

Chia Seeds

The ancient seeds of Salvia hispanica, chia has become well known as one of nature’s best energy and nutritional powerhouses. The Aztecs called it the running food because of its ability to keep people going for days at a time without eating, but these little black and white seeds have recently been growing in popularity for more than just their nutrition.

 

Tuna Fish

Fresh tuna is an excellent source of both selenium and vitamin B12, nutrients that help protect against heart disease. It also provides high-quality protein and omega-3 fatty acids, plus important minerals such as zinc and potassium.

 

Peanut Butter

Most people probably don’t need to be told that peanut butter is healthy. Of course, it has more than enough protein per serving (8 grams), but it also provides unsaturated fats that contribute to heart health and vitamin E for an antioxidant boost. Just make sure you buy a natural variety with just peanuts, salt and maybe a little bit of sugar or molasses (around 2 grams) or honey (1 gram).

 

Dark Chocolate

While we typically associate chocolate with sugary sweet desserts, eating dark chocolate can actually be good for you. Dark chocolate is a rich source of flavonoids, which is known to have anti-inflammatory properties. As long as you’re not eating it by the bucketful, dark chocolate is also said to help lower your blood pressure and cholesterol levels. With more antioxidants than any other food in existence, including red wine, dark chocolate can promote healthier arteries, fight high blood pressure and ward off heart disease.