Many nutritionists, dieticians, and doctors are working hard to get people to eat more nutrient-rich foods. While dietary supplements and multivitamins are very popular, it has been shown that the best way to get most nutrients is from food. Thankfully, most of these foods are also delicious and easy to prepare! There are many foods that offer medicinal benefits, but here are twelve that are particularly noteworthy:
Turmeric
This spice contains curcumin, which has anti-inflammatory properties and has been shown to help with joint pain, digestive issues, and even depression. Turmeric is added to many dishes such as soups and curry, and also a milk drink known as golden milk. It is also good in eggs, on meat dishes, and sprinkled over roasted vegetables. If you want more of the benefits of turmeric, it is easy to find in pill and capsule form.
Certain Mushrooms
Some mushrooms have health and medicinal benefits, such as lion’s main mushrooms, shiitake mushrooms, and chaga mushrooms. Many of these functional mushrooms are also tasty and can easily be added to meals such as stir fry, casseroles, eggs, soups, salads, and more. Another way to easily get the benefit of these mushrooms is to drink a mushroom tea or coffee drink for breakfast each morning. These drinks are made of combinations of mushrooms and many people find them a delicious coffee substitute.
Ginger
Ginger is another anti-inflammatory spice that can help digestion, nausea, and inflammation. Many oriental dishes contain ginger, and you can also find dried candied ginger, which many people enjoy as a snack. Ginger is also a common ingredient in some desserts. Those who enjoy the flavor find that ginger can be added to many dishes, such as salads, fish dishes, and stir fry. Some people even add it to tea while it is brewing.
Garlic
Garlic contains allicin, a compound with antimicrobial properties that can help boost the immune system. Garlic is a delicious seasoning that is already present in many everyday dishes, such as pasta dishes, garlic bread, grits, mashed potatoes, and many soups and casseroles. If you want even more of the healthy properties of garlic, you can also buy capsules with condensed or dried garlic-just beware of the garlic breath these capsules and food may give you!
Berries
Berries are rich in antioxidants, which can help protect the body from damage caused by free radicals. They can also help with inflammation and may even improve brain function. While adding berries to desserts is an easy and delicious way to eat them, this can also mean eating a lot of sugar, something you want to avoid. Instead, consider adding berries to smoothies along with bananas, apples, or milk, to create a delicious, healthy drink that contains only naturally occurring sugars. Leafy greens are good in smoothies, as well.
Leafy Greens
Dark leafy greens like spinach and kale are packed with vitamins and minerals that can help support overall health and well-being. The best way to add leafy greens to your day is by eating them fresh because cooking can destroy some of the nutrients. However, cooking your greens allows more variety and can make some greens, such as those in the broccoli family (kale, collard greens, cabbage, etc) easier to digest for some people. Many of these vegetables make delicious additions to soups, quiches, stir fry, roasted vegetables, and other dishes. Of course, they can also be served alone.
Salmon and Other Fish
Salmon is rich in omega-3 fatty acids, which can help reduce inflammation and improve heart health. These healthy fats are found abundantly in many kinds of fish. It is easy to add fish to your diet, as long as you like the flavor. Simply cook a fish meal two or three times a week. Fish is a good food to combine with some of the other superfoods on this list, like nuts, leafy greens, garlic, or ginger. Try to stick to fish varieties that are low in mercury, high in fat, and sustainably caught.
Nuts and Seeds
Nuts and seeds are a great source of healthy fats and can help reduce inflammation, improve heart health, and even boost brain function. Adding nuts to your daily meals can be as easy as grabbing a handful for a snack, eating nutty granola for breakfast, or sprinkling crushed nuts on your dessert. Nuts are also an important ingredient in many oriental dishes and can be added to any salad. One way to get a daily dose of nuts and seeds while being in control of your sugar intake is by making and roasting your own granola. This allows you to use sugar substitutes, and natural sweeteners, and add as many healthy nuts, seeds, and other ingredients as you want.
Olive Oil
Olive oil is rich in healthy fats and antioxidants and has been shown to help reduce the risk of heart disease and improve brain function. Olive oil is easy to add to your daily diet if you simply use it in place of your regular cooking oil. Most dishes that have fried or sauteed ingredients can be cooked with olive oil, although some precautions as to the temperature and flavor should be taken. In some dishes, the stronger flavor of olive oil might be distasteful.
Yogurt
Yogurt is an excellent source of probiotics, which can help improve digestion and boost the immune system. Unfortunately, many ready-to-eat yogurt products are loaded with sugar– some have more sugar in them than a donut or sugary cereal! Instead of using these products, buy plain yogurt and add natural sweeteners and flavors. Add yogurt to your berry smoothies, or make a yogurt parfait with berries, other fruit, and granola.
Tea
Tea contains antioxidants and other compounds that can help reduce inflammation and improve heart health. Many people espouse green tea as being even more beneficial, but both green and black teas have these properties. For the best health benefits, avoid adding too much sugar to your tea. Instead, use natural sweeteners and milk or cream to flavor your drink.
Dark Chocolate
Dark chocolate is rich in antioxidants and may help reduce inflammation, improve heart health, and even boost brain function. To avoid adding large amounts of sugar into your diet, limit your dark chocolate to very dark versions, such as 60-80% cacao. It is easy to add dark chocolate to your daily diet- simply munch a small piece for a snack! Combine it with a handful of nuts or berries for a healthy, delicious, nutrient-loaded pick-me-up.
Final Thoughts
By adding a few healthy foods to your diet at a time and slowly changing your menu to include more nutrient-dense food and fewer empty calories, you can make a healthier, more complete diet easy and fun. Adding nutrient-rich foods and eating till satiated may be the most healthy, interesting, and fulfilling way to be healthy and happy.
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