These 15 foods are so healthy you should eat them every day
With so many fad diets and health myths out there, it’s hard to know where to start when it comes to eating healthily. That’s why we enlisted our expert nutritionist Chrissy Freer to share the top supermarket ingredients we should be eating daily as a simple way to get started on your health journey, whether that’s to lose weight, gain energy or just feel better.
Extra Virgin Olive Oil
A staple of the world acclaimed Mediterranean diet, regular consumption of olive oil known to reduce LDL cholesterol and blood triglycerides, reducing risk of cardiovascular disease. Always choose extra-virgin to gain the most benefits.
Garlic
Fresh garlic is rich in active compounds such as allicin and allion, with proven natural antiviral and antibacterial properties that can help fight and ward off infections such as the common cold and flu.
Brassicas
Brassica vegetables such as broccoli, cabbage and cauliflower are rich in several nutrients and bioactive compounds beneficial for good health. They are rich in the disease fighting and immune boosting antioxidants vitamin C and E and carotenoids as well as being packed with cancer fighting compounds such as glucosinolates.
Dark leafy greens
Dark green leafy vegies such as spinach, rocket and kale are nutrient packed (vitamins C, K, beta carotene, B vitamins and minerals such as magnesium and calcium) yet contain negligible calories so ideal for maintaining a healthy weight.
Orange veggies (carrot, sweet potato, pumpkin)
Orange vegies such as carrots, sweet potato and pumpkin are all rich in beta-carotene, a powerful antioxidant and the precursor of Vitamin A, essential for healthy bones, hair, skin, immunity and eye health including the prevention of night blindness.
Red fruit and veg
Red fruit and vegies are loaded with antioxidants such as vitamin C and vitamin A, are rich in dietary fibre and get their vibrant red colour from phytochemicals such as lycopene, with known cancer fighting properties.
Berries
Berries are low in sugar, extremely low calorie, packed with dietary fibre (due to all those tiny seeds), vitamin C and disease fighting antioxidants such as anthocyanin compounds found in blueberries. Keep frozen berries stocked in the freezer for when fresh berries are out of season.
Oats
Wholegrain oats are packed with beta-glucan soluble fibre known to reduce cholesterol and reduce blood sugar levels oats, are a good source of plant protein and a natural source of prebiotics. Start the day with a bowl of porridge, sprinkle over yoghurt, add a handful to smoothies or use as a healthy stuffing.
Natural or Greek yoghurt
Natural or Greek yoghurt is an excellent source of protein and calcium, essential for building and maintaining healthy bones throughout life. Always choose unsweetened varieties and look for those with active bacteria (probiotics).
Wholegrains (brown rice, quinoa)
Ditch highly processed carbs and instead opt for nutritious wholegrains such as brown rice, quinoa and buckwheat being higher in several nutrients such as dietary fibre, B vitamins and minerals such as magnesium and phosphorous.
Citrus
Citrus fruits are loaded with vitamin C, essential for the formation of collagen, acting as an antioxidant and protecting cells against the damage of free radicals. They are also rich in flavonoids, with anti-inflammatory and cancer protecting properties.
Legumes
Excellent sources of plant protein, dietary fibre and several nutrients such as B vitamins, magnesium and manganese, we should all be eating more legumes (such as lentils, chickpeas, black beans). Aim for one serve a day.
Nuts and seeds
Nuts and seeds make a nutritious and filling snack packed with plant protein, heart healthy mono and polyunsaturated fatty acids, dietary fibre and several minerals such as calcium, iron and zinc. Aim for one 30g serve per day.
Eggs
Eggs are an extremely versatile and budget friendly vegetarian source of protein, as well as being rich in several nutrients such as vitamin D, choline, B vitamins and omega 3 fatty acids. The Heart Foundation places no limits on egg consumption in healthy people while those at risk of heart disease can still enjoy up to one egg per day.
Avocado
Swap your regular butter or mayonnaise with creamy avocado for a good dose of heart healthy monounsaturated fatty acids.
