10 Healthy Foods You Should Eat Almost Every Single Day | Nutrition & Dieting slideshows | Well Being center

Boost your Beet Consumption!

Beets (also known as beetroot) are a good source of folate which is related to folic acid (a B vitamin) and found naturally in some foods, while others are supplemented with it (such as cereals). Folate deficiency causes anemia, depression and birth defects. It is important for mothers-to-be to take enough folate before they are even conceive, as the defects occur early in pregnancy. The red outer coating of beets contains anti-oxidants which combat the effects of free radicals, now called reactive oxygen species. These are harmful molecules which build up in the body and have been associated with premature aging and certain diseases. The ‘earthy’ taste of beets is not to everyone’s taste when eaten as a vegetable, but they can nicely complement other foods when combined in salads and vegetable medleys.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Pat McGrath by Flickr : www.flickr.com/photos/hawaii-mcgraths/3743999233/
www.livestrong.com/article/372971-11-best-healthy-foods-that-you-arent-eating/
http://www.ncbi.nlm.nih.gov/pubmed/9630738

Kiwi Fruit Contain As Much Vitamin C As Oranges

The slightly odd hairy appearance of kiwi fruit offers no hint of the delicious and nutritious snack inside. Also know as Chinese Gooseberries, sourcing from both California and New Zealand makes it possible to obtain them all year round. They should be eaten regularly as they pack as big a vitamin C 'punch' as oranges, weight for weight. They are also a good source of vitamins K (needed for blood clotting and effective wound healing) and vitamin E (important for maintenance of cell membranes and therefore healthy skin). They also supply copper and potassium and are a good source of fiber. Unfortunately in common with other sweet fruits most of the calories come from sugars, but their nutritional benefits help to offset this. They also contain no cholesterol or saturated fat, and are low in sodium. They can be eaten simply by cutting in half and spooning out the interior, or peeled and cut into slices or chunks as a delicious addition to fruit salads and yogurts, or whisked up in smoothies.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Andreas Dantz by Flickr : www.flickr.com/photos/szene/4256866710/
nutritiondata.self.com/facts/fruits-and-fruit-juices/1934/2
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-K.aspx: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-E.aspx

Pumpkins - Not Just For Halloween Lanterns

Pumpkins are a great low-fat, high fiber food, rich in vitamin A, which is important for maintenance of eyesight. The meat, or flesh, of pumpkins is very versatile in that it can be mashed with sugar, butter and cinnamon to make a delicious sweet filling as in pumpkin pie, but can also be served as a vegetable, especially as part of a roasted vegetable mix. As well as eating the meat, be sure to save and dry the seeds, as they are an excellent source of magnesium. This mineral is vital for health being involved in many body processes including energy production and regulation of blood glucose (sugar) levels. Pumpkin seeds can be roasted in the oven and served as a tasty nutritious snack, or added to salads and other dishes to give crunch and extra taste.

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Important notification about information and brand names used in this slideshow!
Photo courtesy of Kåre Hviid by Flickr : www.flickr.com/photos/ukhviid/7979224998/
www.livestrong.com/article/372971-11-best-healthy-foods-that-you-arent-eating/
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Dates Make A Sweet And Filling Treat

Dates are available fresh or dried all year round and make a delicious, sweet snack. While higher in sugar and therefore calories than many other fruits, they make a good alternative to other sweet treats such as candy and chocolate. Plus they contain a wealth of vitamins (niacin and panthothenic acid, as well as vitamins B6 and K) and minerals, particularly calcium, potassium and magnesium. A serving of ten dried dates supplies 2g of protein and 6g of fiber, but no cholesterol or saturated fat. The high fiber content is of two types - soluble and insoluble - both of which are important for our general health, but particularly that of our gut. DIetary fiber helps to keep bowel movements regular, but also makes us feel full for longer, so we're less likely to snack on junk foods.

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Photo courtesy of Daniel R. Blume by Flickr : www.flickr.com/photos/drb62/990802343/
health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-dates-ga.htm

Chickpeas Feed Our Friendly Bacteria

Chickpeas, also known as garbanzo beans, are not only nutritious but versatile as well. A favorite of many as hummus, the tasty Greek dip made principally from chickpeas and garlic, they are also a great addition to soups, stews and salads. They are rich in carbohydrate to give an energy boost and also contain omega-3 fatty acids, protein and iron. One cup (about 200g) of chickpeas supplies 202mg of omega-3 fatty acids, 39g of protein and 12.5mg of iron. Coupled wth this they are low in sodium, saturated fat (which we should all avoid) and cholesterol. Chickpeas may also help you lose weight as a study found that people who included them in their diet ate less processed food, were more satisfied with their food and naturally reduced their food intake overall. The fiber in chickpeas is different to that found in other foods and may have particular health benefits. One of these is that bacteria in our gut are able to produce byproducts from chickpea fiber, and these help to maintain the cells lining the colon. For this reason it's thought that eating chickpeas may help to protect form colon cancer.

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Photo courtesy of Hilary Perkins by Flickr : www.flickr.com/photos/cowbite/3495875787/
www.livestrong.com/article/372971-11-best-healthy-foods-that-you-arent-eating/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58

Anchovies Give a 'Pop' of Flavor to Recipes

While possibly not the first fish you think of, these little guys are a great regular addition to your diet. They are small (5 to 8 inches) silvery fish with virtually non-existent scales which makes the whole fish, skin and all, perfectly edible. Just 1oz of anchovy supplies 5.8g of protein but only amounts to 37 calories. They're low in fat but contain beneficial fish oils. Many people dismiss the idea of anchovies as they only think of them on pizza or in antipasto, but you maybe surprised at how many sauces and other dishes include them to give a certain unidentifiable 'pop' of flavor. Try them yourself in your favorite fish recipe and see!

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Photo courtesy of Klearchos Kapoutsis by Flickr : www.flickr.com/photos/klearchos/4824766116/
www.livestrong.com/article/372971-11-best-healthy-foods-that-you-arent-eating/
http://homecooking.about.com/od/cookingfaqs/f/faqanchovies.htm

Cloves are Multi-Purpose Aids To Health

Cloves have long been used for their medicinal properties being an effective expectorant (helps bring up phlegm after colds and flu), to aid indigestion and nausea, as a counter-irritant on the skin, rubbed on gums to relieve dental pain and even used to treat premature ejaculation. They have been used for centuries as flavoring in foods, drinks and medicines, having a characteristic fresh flavor making them good breath fresheners. But now it is claimed that they have as much anti-oxidant content as berries and can be substituted for them. Anti-oxidants are important to prevent premature aging and to avoid many modern illnesses, such as heart disease. Try chewing them whole or grind them up and add to dishes and drinks as a flavoring.

Sources & Links

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Photo courtesy of Urban Hafner by Flickr : www.flickr.com/photos/ujh/5228685108/
www.livestrong.com/article/372971-11-best-healthy-foods-that-you-arent-eating/
http://www.webmd.com/vitamins-supplements/ingredientmono-251-CLOVE.aspx?activeIngredientId=251&activeIngredientName=CLOVE

Cinnamon Makes Doughnuts Healthier

When you see cinnamon as dried rolled sticks it's not hard to believe it is the dried bark of the cinnamon tree. It's also available to buy already ground up as a spice of course. As well as being popular to spice up and flavor food such as cakes, biscuits and of course cinnamon toast, it has also been studied for its medicinal properties. These are wide and varied and include antifungal and antibacterial properties. In fact cinnamon is such an effective antimicrobial that it can even be used instead of other preservatives to stop food from spoiling. An important health benefit of cinnamon is its ability to hep regulate blood sugar levels. It apparently does this by slowing the rate at which the stomach empties after eating. This helps to slow the rate at which blood sugar levels rise after eating. Sudden rises in blood sugar levels are accompanied by a sudden 'spike' in insulin, which sends blood sugar levels hurtling down again, leading to cravings for sweet foods. So while not an excuse to eat a cinnamon doughnut, it might help to offset the effects of one!

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Photo courtesy of kobiz7 by Flickr : www.flickr.com/photos/27369469@N08/2660995478/
www.whfoods.com/genpage.php?tname=foodspice&dbid=68

Flax Seeds - The New Superfood

Some people consider flax seeds and oil may be the new superfoods, and may help us avoid all kinds of disease including cancer (especially breast cancer), heart disease, strokes and diabetes. These tasty little seeds are a good source of fiber - one tablespoon contains a mighty 2.3g of fibre. Dietary fiber is important for health, not only as a a natural way of keeping bowel movements regular but also to lower cholesterol, regulate blood sugar levels and help control weight. Flax seeds have also been credited with being anti-inflammatory so may be helpful if you suffer from acne or asthma. They are also a great source of omega-3 fatty acids, which are termed essential, meaning we cannot manufacture them but have to obtain them from our diet. Try them sprinkled on cereals and yogurts.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of waferboard by Flickr : www.flickr.com/photos/waferboard/6054867934/
www.livestrong.com/article/372971-11-best-healthy-foods-that-you-arent-eating/
http://www.webmd.com/diet/features/benefits-of-flaxseed

Passion Fruit Are Full Of Vitamin A

Known as Granadilla in some parts of the world, passion fruit is as exotic as its name suggests. The purple or yellow-skinned fruit has a yellow viscous center containing black seeds. The taste is slightly sour, which is said to be due to the presence of ascorbic acid, also known as vitamin C, a powerful anti-oxidant. In a 236g serving of passion fruit there is as much as 70mg of vitamin C, which is 120% of the recommended daily intake. But it doesn't end there - passion fruit are high in fiber and also a source of vitamin A, B2, B3, B6 and folate. Vitamin A is required for healthy eyes, skin, bones, teeth and immune system and eating one passion fruit proivdes 60% of our recommended daily intake. Some people eat the center of the fruit with a spoon or they can be used in all manner of foods including smoothies, yogurts, and in fruit salads and pies.