2021 has taught us one thing to every individual, eating healthy! Isn’t it?
Among many things which we learned this year, immunity and healthy food items were top on the list, and the reasons are quite obvious.
Although we all know what food items are healthy, we choose to consume unhealthy items most of the time.
Taking warning from 2021, let us not wait for another such pandemic to realize the importance of healthy eating and include the food items approved by nutrition experts in your grocery basket.
20 food items approved by nutrition experts for 2022
There are a number of nutritionist food experts across the globe, and if you ask them about healthy food system items, you will get a variety of answers. So, which one list to follow?
Here is a list of some food items which are recommended by almost every nutritionist:
1. Avocados
Avocados are cultivated in tropical and Mediterranean climates, and it is one of the top three healthiest foods systemin the world. They are rich in vitamins K, C, B5, and B6, and key minerals. Also, it helps to maintain digestive health as they are rich in fiber.
Our body needs 28 grams of fiber every day. Julieanna Hever, a plant-based dietitian, and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition says that avocados offer up to 40 percent of your daily recommended fiber intake.
So, add at least one avocado to your daily food intake.
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2. Garlic
Garlic is mainly known for its distinct flavour, and hence it is mainly used in cooking, but other than that, it is used to treat a variety of medical conditions. Sulfur compounds formed in a clove of garlic when it is chopped, crushed, or chewed has several health benefits.
Garlic has many medical properties due to allicin present in it. Along with that, it fights off viruses, bad bacteria, and fungi. In fact, it has been proven to decrease the common cold and help reduce cholesterol and blood pressure.
Besides, if you want to consume high levels of vitamins and minerals without adding a ton of calories, garlic should be there on your list. Some of the nutrients food it includes are manganese, vitamin B6, and vitamin C.
3. Chia Seeds
Chia means strength. These are black and white seeds that are used as energy boosters. These seeds contain omega-3, carbohydrates, protein, fiber, antioxidants, and calcium. Dried chia seeds contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. A hundred-gram of chia seeds are rich in B vitamin, thiamine, and niacin.
4. Beans
Beans are a powerhouse of nutrients. They are an excellent source of plant-based protein food system and high in fiber, iron, magnesium, potassium, and zinc. It helps in reducing the risk of heart disease, lowering cholesterol levels, blood sugar management, and weight management.
It is great for keeping your digestive tract running smoothly. It can be cooked in different ways like boiling, frying, and baking.
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5. Wild Salmon
Wild salmon is packed with omega-3 fatty acids, amino acids, B vitamins, and has a unique combination of antioxidants, including DMAE and astaxanthin. Omega-3 reduces the risk of heart disease and boosts good cholesterol. Other than that, it also proved to help reduce the risks for depression, cancer, and helping overall cognitive function. If you want glowing skin, toned muscles, and vibrant energy, you must include wild salmon in your diet.
6. Nuts
A variety of dried seeds are called nuts. They contain high levels of protein, healthy fats, fiber, and anti-inflammatory polyphenols. Walnuts are specially packed with omega-3 and omega-6 fatty acids. Nuts like almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts promote a healthy weight, good blood pressure levels, better cardiovascular health, and healthier cholesterol levels.
7. Apple cider vinegar
You must have heard about the benefits of apple cider vinegar when used for skin or hair, but do you know it is important for your health as well? Well! Yes, many people believe it does not have any health benefits as such. Apple cider vinegar helps in maintaining a healthy alkaline pH level, which helps prevent fatigue, inflammation, weight problems, acne, and heartburn.
8. Turmeric
Turmeric is a spice, and it has been used in ayurvedic medicines for centuries. Not only that, it has numerous medicinal properties, and health benefits like fighting inflammation, protecting the heart, fighting diabetes and cancer. Turmeric powder consists of about 60–70% carbohydrates, 6–13% water, 6–8% protein, 5–10% fat, 3–7% dietary minerals, 3–7% essential oils, 2–7% dietary fiber, and 1–6% curcuminoids.
9. Watermelon
Do not get surprised seeing watermelon in this list. It is not only a delicious and refreshing fruit but also high in vitamin C, vitamin A, and many healthy plant compounds. It contains only 46 calories per cup. Watermelons are one of the best ways to stay hydrated, and its juice is the best way to keep your skin flawless, fresh-looking inside out. L-Citrulline present in watermelon helps to deliver oxygen to all the cells in your body. And antioxidant lycopene in it helps build our skin-firming collagen and prevents UV damage.
Read more health benefits of watermelon.
10. Honey
Honey is a sweet, viscous food substance made by honey bees. While checking the fitness secret of your favourite celebrity, you will see one thing for sure in their daily routine: honey. Fifteen milliliters of honey provides around 46 kilocalories of food energy. One hundred grams of honey composed of 17% water and 82% carbohydrates, honey has a low content of fat, dietary fiber, and protein. Organic acids present in honey in minor amounts are formic, acetic, butyric, citric, lactic, malic, pyroglutamic, propionic, among many others.
11. Eggs
Egg yolks and whole eggs are a great source of protein and choline, a nutrient that is essential for optimal cognitive function, metabolism, and transport of lipids, and cardiovascular health. It also provides essential fatty acids that are known to be anti-inflammatory and support brain health.
A 50-gram chicken egg provides approximately 70 calories of food energy and 6 g of protein. Eggs (boiled) supply vitamin A, vitamin B12, riboflavin, pantothenic acid, phosphorus, zinc, and vitamin D.
12. Tea
Tea has multiple benefits, green tea helps with weight loss as it increases fat burning. It is a good source of polyphenols, which have anti-inflammatory and antioxidant effects. The antioxidants present in tea also lower the risk of some cancers and help prevent cardiovascular disease.
Tea is believed to support healthy vision, teeth, bones, memory, and cognition. Also, tea is naturally low in calories and free of sodium and sugar.
13. Olive oil
It is a liquid fat obtained from olives, a traditional tree crop of the Mediterranean basin. Olives consist of up to 83% of oleic acid which is good for managing blood pressure and reduces the risk of breast cancer. It also contains fatty acids like 21% of linoleic acid and up to 20% daily value of palmitic acid.
One tablespoon i.e. 13.5 g of olive oil contains 13.5 grams of fat which are equal to 21% of the daily value (DV) of fat, 10% DV of vitamin E, 10% daily value of vitamin K and 119 calories.
14. Drumsticks
Drumsticks also called Moringa to contain various useful compounds like vitamin A, vitamin B1, vitamin C, calcium, potassium, iron, magnesium, and zinc. It protects the liver, prevents certain cancers, makes bones strong. It is also used for treating diabetes, asthma, and high blood pressure.
In different regions, different parts of moringa are used for eating purposes. Immature seed pods called drumsticks, leaves, mature seeds, oil pressed from seeds, flowers, roots are the different edible parts of moringa.
15. Sprouts
Sprouts are one important food which everyone must have on their dining table. It is a powerhouse of different nutrients, folate, magnesium, phosphorus, manganese, and vitamins C and K. Studies show that sprouts are rich in protein content, antioxidants, and other beneficial plant compounds. It helps in controlling blood sugar and improves digestion as well as heart health. It can be taken raw or cooked.
16. Ginger
The health benefits of ginger are known to everyone. It contains an active compound of gingerol which helps fight indigestion, nausea, and vomiting. This compound also has anti-inflammatory properties, assisting in the relief of joint pain and inflammation. And the very famous and everyone’s favourite ginger tea beat the blot. Amongst many health benefits, it also helps lower cholesterol, and fight fungal infections. A hundred grams of raw ginger contains moderate amounts of vitamin B6, dietary minerals, magnesium, manganese, and supplies 80 calories.
17. Goji berries
Goji berries are a fruit rich in antioxidants and anti-inflammatory that boosts the immune system and helps fight cancer. Studies show that they even help with weight loss. Goji berries are high in fiber and good for the eyes, the liver, and the kidneys. Adding a handful of goji berries to your daily diet help in increased energy, quality sleep, and overall well-being.
These berries are similar to raisins, and they can be eaten raw or cooked with tea or can be consumed in juice form.
18. Sweet potatoes
Sweet potatoes are a starchy food, but they are rich in beta-carotene, which is essential for healthy skin and eyes. Also, they are a great source of fiber, carbohydrates, dietary fiber, and beta-carotene. And it has moderate contents of micronutrients like vitamin B5, vitamin B6, and manganese. After boiling, the variables in micronutrients change a little bit.
200 grams of baked sweet potato with skin provides 41.4 grams of carbs, 4 grams proteins, 0.3 g of fat, 6.6 g fiber, and 180 calories. Along with that, it has 769% of the daily value (DV) of vitamin A, 65% DV of vitamin C, 50% of DV of manganese, among many others.
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19. Broccoli
Broccoli is an edible green plant of the cabbage family which is loaded with bone-building vitamin K and absorbable calcium. In addition to that, it is an alkalizing food that reduced bone loss in postmenopausal women. It is rich in nerve-calming magnesium, folate for pregnant mamas, and fiber that aids in weight-loss.
A 100-gram reference serving of raw broccoli provides 34 calories, and it is a rich source of vitamin C, dietary mineral manganese, and vitamin K.
20. Blue-berries
Blueberries are rich in vitamins and minerals. Dietary Guidelines for Americans say that vegetables and fruits (like blueberries) reduce the risk of many chronic diseases. To name a few: cardiovascular disease, and certain types of cancers.
It is a great source of vitamin C and fiber. Vitamin C is an antioxidant that protects cells from damage caused by free radicals, and it also helps the immune system work properly. Blueberries are one of the most nutrient-dense berries, and one cup (148g) of blueberries contains 4 g of fiber, 24% daily intake of vitamin C, 36% of vitamin K, and 25% daily intake of manganese.
Healthy eating in 2022
Taking lessons from 2021, most of us will stick nutritionist food to a healthy diet, at least for this year. 2021 made us realize the importance of the food we eat every day and ignore every day because we do not like its taste, does not matter how healthy that item is. The more healthy people eat, the lower the risk of deaths due to viruses like Covid-19. Get to know the experts' opinion of the impact of the pandemic on healthy eating.
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