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10 Healthy Foods We Should All Be Eating More of

Nutritionists agree that variety is the key to any healthy, balanced diet. In order to provide our bodies with all the nutrients they need to function properly, it is vital to consume a variety of foods. Of course, this is often easier said than done. Most people are creatures of habit and can easily fall into the habit of repeating the same simple and familiar dishes over and over again.

Does your recipe library need a change-up? Below, we’ll discover those little-known ingredients that we could all benefit from eating more of, and use that list as inspiration to try new things.


, often eaten as an appetizer in southern Europe, is a legume that gets less attention in the U.S., but it is May help lower blood sugar Thanks to fiber, omega-3 and -6 content, and minerals like potassium, calcium, and phosphorus, it keeps bad cholesterol at bay, regulates blood pressure, and strengthens bones. Try eating lupine between meals.

Red Onions

Think of red onions as a turbocharged version of white onions. In addition to being a powerhouse of vitamins C, K, and B12 as well as calcium, magnesium, and potassium, it also contains quercetin, an antioxidant that helps Helps prevent allergies and heart disease. Served raw with a Greek salad with lots of tomatoes and feta.


This oft-maligned fish is rich in omega-3s: unsaturated fats that raise “good” cholesterol and Lowering triglyceride levels helps prevent diseases such as atherosclerosis. Not only that, but this oily fish is one of the rare foods that contains vitamin D, which we usually only absorb through exposure to sunlight. Look for fresh sardines and enjoy them baked or grilled, as is done in Portugal.


Capers are rich in polyphenols and have antioxidant properties that help slow down cells and skin aging process (ie: wrinkles). They help stimulate microcirculation and are considered a natural diuretic for bloating. Try to find better beauty food.


is rich in vitamin C and iron, calcium, potassium and other minerals, watercress is rich in phosphorus and iodine, and Cauliflower is also a member of the cruciferous family. It has digestive and detoxifying properties, fights water retention, and is a natural antibiotic. Eat it raw in sauces, salads or sandwiches.

Sweet potatoes

Sweet potatoes contain high levels of flavonoids, carotenoids and vitamins C and A and their antioxidant properties make them Be an anti-aging hero ingredient. Enjoy roasted, boiled, or mashed sweet potatoes with their nutrient-rich skins.


WE ALL KNOW Celebrities are obsessed with kale for good reason – it might be the ultimate super food. It’s an antioxidant bomb packed with flavonoids, vitamins A, C, K, E, and B, calcium for your bones, zinc for your immune system, and extra iron. Add it to chickpea and avocado salads.


Mushrooms are low in calories, rich in fiber and nutrients, have significant antioxidant and anti-inflammatory properties, and are Helps support the immune and cardiovascular systems. Don’t just eat them in meat dishes, add them to soups and salads too.


and Gluten – Millet Free, Low Glycemic Index, Rich in Protein, Amino Acids, Antioxidants and Magnesium Minerals such as , calcium, phosphorus and iron are all necessary for healthy hair and skin. Cook like rice, then toss into salads and enjoy with raw vegetables and lots of herbs.


This pungent vegetable, revered by the ancient Romans, is low in calories and has antioxidant, anti-inflammatory and Anti-aging properties, an extraordinary source of vitamins and minerals and it contains erucic acid, an active ingredient that helps reduce high blood pressure. Add it to pizza, pasta, soups, and salads.




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