The top 10 best foods you should add to your diet today

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The ultimate top 10 best diet foods

In our fast-paced world where we need to often be many things to many people, it is easy to become stressed, frazzled and exhausted.  The food we eat can either add to the problem or help to de-stress us by its contents or the texture.  Munching crunchy foods and working out frustration is more favorable than clenching your jaw and holding onto stress and frustration.

Foods that contain omega-3 fatty acids (such as salmon and tuna) and other foods with unsaturated fat (avocados and almonds) help reduce stress by preventing surges in mood hormones.  In addition, complex carbohydrates such as whole grains can keep blood sugar levels stable. See our “top 10 foods you should add to your diet” below to find out what foods can help you with weight reduction and reduce your stress level at the same time.

1) Fresh wild salmon

salmon fat blasting superfood

The omega 3 in fish helps your body burn fat more efficiently. In addition, fish oil raises serotonin levels which makes you feel better. Your skin and hair are also improved.

Fish is also loaded with protein which can help you build muscle or retain muscle tone. Fresh wild salmon is a must for any serious dieter and should not be overlooked.

The demand for salmon and salmon products has increased dramatically in recent years. But how is this huge demand being met?

Here it is worth looking beyond because to serve this demand and, of course, not to let the price explode, it needs a lot of aquacultures (intensive farming of marine animals).

But what is the difference between salmon as most people consume it, namely from aquaculture, and wild salmon?

Doctors and nutritionists recommend the consumption of salmon for many reasons. Firstly, it contains healthy unsaturated fatty acids, and in addition to omega-3 fatty acids, it has the minerals iodine and potassium, as well as vitamins B6, B12, niacin, folic acid, and vitamin D.

These nutrients positively affect blood lipid levels and can protect against cardiovascular disease.

“Salmon indisputably offers the long-chain omega-3 fatty acids, which are so important for health, in their best form.”

Wild salmon does not contain environmental contamination or mercury and is exceptionally nutrient-dense, including the highly valued omega-3 fatty acids. The omega-3 fatty acids present in farmed salmon are valuable for many reasons. For example, research shows that a diet rich in omega-3 fatty acids can reduce the risk of heart disease by reducing inflammation.

In addition, tryptophan, found in salmon, is a precursor to serotonin, which can help manage depression. Since salmon is a good source of vitamin D, it may also improve mood, protect against macular degeneration and promote bone health.

Salmon Nutritional Values

Serving Size 1/2 Fillet (4 oz or 124 g)

Per Serving % Daily Value*

  • Calories 185
  • Calories from fat 49
  • Total Fat 5.5 g 8%
  • Saturated fat 0.9 g 4%
  • Polyunsaturated fat 2.1 g
  • Monounsaturated fat 1,5 g
  • Cholesterol 83mg 28%
  • Sodium 107 mg 4%
  • Potassium 513.36 mg 15%
  • Carbohydrates 0g 0%
  • Dietary fiber 0g 0%
  • Sugar 0g
  • Protein 31,7 g
  • Vitamin A 3% – Vitamin C 0%
  • Calcium 2% – Iron 7%

* Based on a 2,000 calorie diet.

Salmon is rich in protein and unsaturated fats (omega-3 fatty acids). It also contains virtually no carbohydrates, suitable for people with diabetes. A 4-oz serving of wild salmon provides a full day’s supply of vitamin D, making it a unique food that can make this claim. The same serving of fish contains:

  • More than half the B12.
  • Niacin.
  • Selenium is needed and is a great source of both B6 and magnesium.

Even the canned variety of salmon also contains large amounts of calcium (due to the bones of the fish).

Health benefits of salmon

The American Heart Association claims that “Eating fish twice a week is a good way to improve your heart health.” People who eat fish regularly appear to be protected from various diseases, likely due to omega-3 fatty acids. Omega-3 fats reduce inflammation in our bodies. Inflammation is the basis for many health problems, including heart disease, diabetes, some types of cancer, and arthritis. Omega-3s also help prevent blood clots that cause many strokes.

Some research suggests that omega-3 fats can slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline.

In salmon, the proper ratio of omega-6 fatty acids (found in vegetable oils, nuts, and seeds) to omega-3 fatty acids is present. Those with the correct balance seem to have less depression and suicide risk, as well as less aggression – in one study, prison inmates reduced this type of fat (plus vitamins) by a third in just two weeks.

Common questions about salmon: should you choose wild vs. farmed?

There is controversy about eating wild salmon versus farmed salmon.

Many people fear salmon for a variety of reasons. While many farms are taking steps to be more sustainable, eating farmed salmon can be problematic for several reasons.

Contamination: much of the salmon available for human consumption today is farm-raised. By definition, farm-raised means that the fish are raised in tanks or pens in the ocean specifically for consumption. In contrast, wild fish are caught in the “wild” using nets, hand lines, divers, or traps.

People began harvesting salmon because of its popularity and the desire to harvest it year-round. However, several independent studies have found PCB concentrations and other contaminants up to 10 times higher in farmed salmon.

Throughout Europe, there have even been situations where farmed fish have been tested with high concentrations of certain heavy metals like lead and cadmium. These contaminants likely reach the fish through feed, concentrating in the salmon’s oil. In addition, some farm-raised fish are given artificial coloring for appearance and antibiotics to prevent disease. Because farm-raised fish are close to each other, they are at greater risk of illness and fish lice, hence the antibiotics.

Omega-3- fatty acids: Farmed fish are fattier due to their feed and lack of activity. But this doesn’t mean they have more quality or quantity of omega-3 fatty acids. Farmed fish are fed pellets made up of ingredients like soybeans and wheat. Wild fish feed on omega-3-rich foods like plankton.

But there is good news: Wild and farmed salmon have less mercury than larger fish like tuna. Methods are also being used to prevent overfishing, especially salmon from Alaska, carefully controlled fisheries. In addition, more farms are becoming more sustainable and trying to avoid harmful substances such as antibiotics.

2) Oatmeal

oatmeal superfood for fat burning

In addition to being inexpensive, oats have a low glycemic index and are high in fiber. The fiber reduces cholesterol, lowers blood pressure, and keeps the blood sugar level constant. Oatmeal is known to keep you fuller and for longer. This is why oatmeal is recommended as a breakfast; however, you could have it as a snack that will help you keep up your diet.

The health benefits of oatmeal

In many supermarkets you can get a 500 g pack of oatmeal for not yet 40 cents. So only a fraction of what you have to pay for a pack of breakfast cereal. But you shouldn’t be fooled by this ridiculously low price, because oatmeal is one of the most nutritious foods there is! And that oatmeal is healthy is common knowledge.

Gluten intolerance

Oatmeal is a great alternative to gluten-containing grains for people with gluten intolerance (Non Celiac Gluten Sensitivity / NCGS) because it is naturally gluten-free. In NCGS, discomfort occurs as a result of eating gluten, even though a diagnosis did not identify celiac disease. Possible symptoms vary from feeling bloated to abdominal pain, headaches, fatigue, constipation and diarrhea. By following a gluten-free diet, these complaints disappear.

Contamination with gluten

One should expect that oatmeal may also contain traces of gluten. This can occur, for example, if somewhere in the production process there is contamination with gluten-containing grain.

For example, the oats could have been grown in a field next to which there was a wheat field. So a small amount of wheat could have grown between the oats. During harvesting, some wheat may also get between the oats if, for example, the harvester had previously harvested a field with wheat. In addition, the oats may have been further processed in a factory where gluten-containing cereals were also processed.

Oatmeal nutritional value

Considered per gram, oatmeal is very nutritious. The nutritional value of oatmeal depends on how much it has been processed. That’s why you should check the packaging to see what the exact oatmeal nutritional value is.

To give you a basis, I have listed the average nutritional value of coarse rolled oats for you below:

Oatmeal Nutritional Value
Oatmeal Per 100 grams

  • Energy 379 cal
  • Fat 7 g
  • Of which saturated 1 g
  • Carbohydrates 63 g
  • Sugar 1 g
  • Dietary fiber 10 g
  • Protein 13 g

As you can see from this table, oatmeal provides all the macronutrients the body needs.

Compared to other cereals, oats have the most (healthy) fatty acids and the most protein. And this, while oats contain the least amount of carbohydrates compared to other cereals. In addition, oatmeal is an great source of dietary fiber, with no less than 10 g of dietary fiber per 100 g. You owe a whole range of health benefits to this fiber. More on this later.

Fatty acid profile of oatmeal
Oats differ from other cereals in that they are quite high in fat. It contains about 7% fatty acids, while other cereals are only 2% to 3% fatty acids. All those vitamins and minerals are all well and good, of course, but we also want to know what effect oatmeal actually has on our health. Oatmeal has some surprising positive health effects, and it also fits into a lifestyle that is focused on a healthy body weight.

I have explained these health benefits in detail here:

Health benefit #1: supports a healthy body weight.
A healthy body weight is the foundation for good health. There are beta-glucans in oats. These are chains of glucose that are present in plant foods. These fibers we can not absorb but they give us a feeling of fullness. So you take in fewer calories by eating oatmeal.

A hormone produced in the intestinal cells is peptide YY (PYY). The intestinal cells produce it in response to incoming food (calories) and trigger the feeling of fullness in this way. This hormone is therefore very important, because it ensures that you do not eat too much and therefore do not consume too many unnecessary calories. Beta-glucans promote the production of PYY, which has been proven to lead to lower calorie intake and minimize the risk of obesity.

Related: The top 10 worst foods you should remove from your diet

3) Fresh berries

organic berries for dieting

Berries contain large amounts of antioxidants and phytochemicals, which help prevent cancer aging, keeping the circulatory system healthy. They also have significant amounts of vitamins, fibers, and minerals.Usually, the brighter red has more antioxidant content, so if you are looking for a natural cure for your sugar fix while dieting, fresh organic berries should be at the top of your shopping list.

Acai berries can be a healthy addition to your diet, helping to improve heart health weight loss, as well as health issues related to your skin, digestion, allergies, immune system, and daily energy levels. Furthermore, research has shown that they are one of the best antioxidants, an aphrodisiac and a booster for the brain, and a powerful weapon against premature aging, cancer, and unexplained fatigue or exhaustion. In summary, this great little berry can significantly impact your health and happiness!

Acai berries are innovative organic solutions to a variety of health problems. Although it was initially hailed as a miracle cure for dozens of diseases, it was quickly met with widespread skepticism about the actual health effects. Research has now confirmed some of these theses, and since then, it has been actively used in alternative medicine.

Acai berries come from the acai palm, found throughout the Amazon basin. It was an essential staple among indigenous tribes, and its nutritional value was vital to their overall health. The berries accounted for more than 25% of their total food intake in some cases.

Due to the recent demand from around the world for the acai berry in alternative medicine and as a dietary supplement, the availability of the berries threatened to deteriorate for locals. However, experts said in advance that the palm is easy to grow, and two healthy harvests per year are possible, thus securing the supply. The acai palm and its berries belong to the cabbage palm genus, and they come in eight main varieties, which grow mainly in swamps and floodplains.

There are different varieties, and they often have various benefits. For example, the white acai berries are not nearly as potent, powerful, or strong as the red or violet varieties. The berries have a large seed in the center that makes up about 80% of the fruit. Still, the rest of the endocarp (inner layer of the pericarp), the pulp, and the skin also contains valuable nutrients and thus can be used in juices, diet pills, salads, and for good animal food sources to promote animal health. Traditionally, the leaves are also used to make mats, hats, brooms, and roofing material for thatched houses.

Nutritional Value Of Acai Berries

Acai berry is rich in vitamins and minerals. It contains vitamin A, vitamin E, and vitamin C. Besides minerals, acai berries contain calcium, iron, potassium, and sodium.

Health benefits of acai berries

In recent years, acai berry has become a. phenomenon in numerous countries worldwide (especially in North America and other Westernized countries). It is used for various products with potential health benefits in multiple forms. The most researched and legitimate health benefits of acai berries are explained below.

Cardiovascular: Grapes are the main ingredient in wine, and they are very similar to berries in many ways, including their high anthocyanidins (a form of plant antioxidants). Antioxidants are the scavenger particles in our bodies that seek out and eliminate free radicals. Free radicals are responsible for a variety of diseases, including heart disease. Anthocyanins also help reduce blood cholesterol by flushing some harmful LDL cholesterol from artery walls. This can help reduce the risk of developing atherosclerosis, strokes, and heart attacks.

Acai berries also provide many plant sterols, which act as vasodilators and relax blood vessels to lower blood pressure. In addition, it helps serve to reduce the formation of blood clots, which can lead to strokes and heart attacks. In general, they improve blood flow and oxygenation of the blood.

Weight Loss: Previous research showed that acai berry pulp helps many people in their efforts to lose weight. It can help with weight loss, but it can also help people maintain a healthy weight by reducing the adverse effects of high-fat diets. The acai diet and supplement pills have become very popular in recent years. Although results have not been uniformly successful, several positive testimonials regarding weight loss from a consistent intake of acai berry juice and other products have led to this. One reputable study found that after 30 days of acai berry consumption, there were lower levels of excessive insulin and glucose, as well as a reduction in total cholesterol. Although more research is currently being done, it appears that acai berries have a powerful effect in reducing weight. The high fiber concentration in acai berries can also help reduce appetite, preventing pain from bloating caused by overeating and possible weight gain.

4) Sweet potatoes

sweet potatoes superfoods fat burning

These contain plenty of vitamins, minerals, and antioxidants. They also have a low glycemic index. In addition, sweet potatoes are relatively inexpensive and are a great source of carotenoids that give them their orange color and make them an excellent source of antioxidants.

The sugars and starches from sweet potatoes make them easier for your body to process and digest. As a result, the sugars released do not cause the spike-like you see from other variants of potatoes. They are also effortless to prepare in various ways, making them easily fit into any meal you can imagine. Adding these to your diet or replacing conventional potatoes with sweet potatoes is highly recommended for a diet-friendly food.

Healthy weight thanks to the sweet potato

Part of good health is avoiding being too overweight, which can lead to secondary diseases. The sweet potato, however, can help you lose weight. Sweet potatoes are technically a vegetable. They are incredibly nutritious carbohydrate that offers many nutrients such as fiber, potassium, and antioxidants. These substances can help you lose weight on a healthy and balanced diet. Proper nutrition is one of the most critical factors for a healthy weight. You can’t achieve miracles with sweet potato, but it can contribute to a healthy diet.

To do this, you can also use supplements to help you lose weight. Lose weight made easy – under this motto, numerous dietary supplements boost the metabolism. But back to the sweet potato. The sweet potato offers many health benefits and is easy to incorporate into your diet, especially if you watch your waistline. One cup of mashed sweet potato has 250 calories, fiber, iron, and potassium. In addition, it offers 5 grams of protein, almost no fat—60 grams of carbohydrates. Sweet potatoes contain many rich vitamins, like A, B6, and C. This makes them remarkable to include in your diet and benefit from.

Better vision, thanks to the sweet potato.

Because it contains such an abundance of vitamin A, sweet potato can also contribute to good vision. Sweet potatoes have, among other things, carotenoids, which are antioxidants responsible for many of the food’s benefits – including supporting the vision. Beta-carotene, in particular, is responsible for the orange color of sweet potatoes and is helpful for vision because it is converted into vitamin A. Most are probably familiar with carrots, but sweet potatoes also contain many vitamins. A 2013 study found that beta-carotene and other nutrients like vitamins C, E, and zinc can stop macular degeneration in its tracks. So if you regularly consume these nutrients through your diet, you’ll be doing your eyes some good in the long run.

Prevent the effects of stress

You can easily substitute unhealthy ingredients with sweet potato, satisfy your cravings for carbohydrates and sweets, and eat healthy with vitamins like beta-carotene and fiber instead. They can help your body process carbohydrates slowly and steadily without causing mood swings and cravings. As a snack, the stress-reducing power of sweet potatoes can’t be beaten. Iron is also abundantly found in sweet potatoes. Iron provides energy and stimulates the production of white and red blood cells, which helps us resist the effects of stress on the body. Magnesium is also necessary for our body and helps relieve stress by providing magnesium – a natural anti-stress mineral that helps us relax.

hair and skin healthy thanks to sweet potato.

Sweet potatoes are known to have a high content of beta-carotene, which is converted into an active form of vitamin A (retinol) after ingestion. Vitamin A is needed for cell production and growth. Therefore, increased intake of vitamin A can help increase healthy cell production in the skin.

Anthocyanins are another highly bioavailable nutrient in sweet potatoes that may have anti-aging properties. Antioxidants may have anti-aging properties because they combat the effect of molecules known as free radicals, these molecules that may cause oxidative stress (damage) to cells. Cell damage can occur at all tissue levels and increase the appearance of fine lines and wrinkles. Sweet potatoes also have a healthy amount of vitamin C, an antioxidant and essential for collagen production. Collagen is the main component in skin and other connective tissues, including hair and nails. Sweet potatoes are also rich in pantothenic acid, which moisturizes when applied topically to the skin and increase skin integrity. A sweet potato mask can be moisturizing and help rid the skin of excess facial oils.

Support neurological functions.

Studies have shown that sweet potatoes are loaded with compounds known as anthocyanin, which are thought to affect memory and its performance positively. Among other things, this compound is believed to improve memory if you consume it regularly. Other compounds in sweet potatoes that are good for the brain are manganese and choline. Manganese helps the brain receive and move impulses through your body faster, while choline is an essential nutrient for brain growth and development. So, if you pay attention to what nutrients they are consuming, you can do your body some good.

In conclusion, sweet potato is a true superfood. It contains many different nutrients that are good for our body and do something good for our eyes and memory, blood sugar, and skin and hair. In addition, the sweet potato is terrific to include in the diet and is readily available.

Related: The top 10 best foods to help keep your heart healthy

5) Tree nuts

nuts food good protein source

All nuts are a great source of protein, healthy fats, vitamins, minerals, and antioxidants. The plain ones are healthier than the roasted or salted ones. They make for a great natural snack loaded with protein, and your body can easily digest.

Best of all, you can eat as many as you want because they are loaded with healthy natural fats that can help aid heart health. Also, they are literally loaded with healthy proteins that can help you feel fuller, faster.

Organic and raw is going to be your best choice. Nuts like almonds, peanuts, and walnuts offer the best in terms of fat content, so dig in and snack your way to thin.

Nuts are an incredibly healthy and often still underestimated food. They contain numerous nutrients that have various positive effects on our bodies. Nuts contain essential fatty acids that strengthen our immune system and cardiovascular system. They are a high-quality source of protein that helps build muscle and makes us feel full. In addition, there is a large amount of fiber in most types of nuts, which stimulates our digestion and gives us long-lasting satiety.

There are so many great reasons to consume more nuts. But which nut should it be? In the supermarket, you are spoiled for choice between hazelnuts, Brazil nuts, walnuts, almonds, pistachios, macadamia, pecans, cashews, and nut-like legumes such as nuts peanuts. In the future, this choice will be easier for you as we reveal which nut is the healthiest.

The healthiest nut in the world is

Not so easy to choose. Because the health benefits of food are made up of several factors, on the one hand, the quality and the ratio of the macronutrients contained (proteins, fats, carbohydrates) are decisive. On the other hand, the micronutrients had vitamins, minerals, and secondary plant compounds.

The nut that contains the most valuable nutrients and should be eaten daily if possible is the walnut. Of all the nuts, it not only has the healthiest fatty acid profile with the most significant amount of omega-3 essential fatty acids. But walnuts also contain better antioxidants than any other type of nut, namely the extremely valuable flavonoids and polyphenols. In addition, a laboratory study showed that walnuts have another advantage that is enormously important for our aging society: Using cancer cells, researchers examined the extent to which the extracts of various nuts could stop cancer growth. Walnuts, along with pecans, performed best in this regard.

It is best to eat a handful of walnuts every day for all these reasons. Moreover, since walnuts are very filling and taste delicious, they are an excellent snack against cravings. These walnut kernels from Biojoy or Kamelur are particularly popular, for example.

Tip: However, if you do not like walnuts and find another nut much tastier, do not worry. Because, as you will see below, the most important thing is that you snack on nuts every day in the first place.

Other nuts are also healthy.

Almost all nuts are recommended without reservation, and experts advise consuming at least a decent handful (about 30 grams) daily. According to the significant and worldwide Global Burden of Disease study, lack of consumption of nuts and seeds is among the most important dietary risk factors for disease and death. In addition, we can extend our lifespan by a full two additional years if we eat a handful of nuts every day – this was the result of a study involving nearly 35,000 subjects. Therefore, regularly reach for the nut variety of your choice to do something good for your health.

Exciting: In addition to healthy fatty acids, nuts contain a particularly beneficial amino acid, arginine. In studies, the daily administration of arginine led to better insulin sensitivity in overweight people and significantly lower blood pressure.

6) Avocados

avocado health benefits

Have a high nutritional density containing many vitamins, minerals, proteins, and fiber. In addition, they are high in antioxidants helping to prevent cancer, cataracts, and aging. You’ll be happy to know that avocados contain more potassium than bananas and are a super healthy choice to lower cholesterol and benefit the heart with the healthy fats that are a part of this beautiful dieting superfood.

They may be high in carbs, but luckily they are in the form of fiber, so you don’t have to worry, and we can still call them low carb because of this. They have a great texture, making them wholly versatile to add to virtually any dish you can imagine. So go ahead and add this superfood and overindulge all you want!

What are the health benefits of eating avocados?

Because avocados are high in unsaturated fatty acids and contain essential vitamins, eating them can positively affect the skin, cholesterol levels, or the cardiovascular system. When dieting, eating avocados is often recommended because the high-fat content also brings a high energy content and thus a more prolonged feeling of fullness. This can often make it easier to lose weight. Avocado also plays a significant role in vegetarian or vegan diets.

To a large extent, avocados consist of water. However, they also have a high content of unsaturated fatty acids, essential and very healthy for us humans. In addition, they are suitable vegetable energy suppliers. Furthermore, the avocado can score with its comparatively high protein content.

Can it be unhealthy to eat avocados?

Now that you are aware of the benefits of avocados, the question arises as to whether or not it can consequently have adverse health effects if you consume avocados regularly.

1. avocados promote digestion

Every 100 grams of avocado contains almost seven grams of fiber – a proud sum! And that, of course, also benefits our digestion. Dietary fiber is enormously vital for healthy bowel function. It helps to loosen up the stool and thus makes it easier for the intestines to transport the food mush. If you consume enough fiber, you will also improve your intestinal flora.

2. avocados help you lose weight

And while we’re on the subject: Avocados also help you lose weight, of course! In addition to fiber, they also contain many unsaturated fatty acids, which have been shown to aid the body in burning fat. Also, avocados can cause a long-lasting feeling of satiety, which of course, avoids unnecessary snacks and cravings.

Also interesting: these surprising foods help against belly fat

3. avocados are suitable for the skin

Avocados are also considered a natural beauty food. Namely, they contain many unsaturated fatty acids, which ensure that our natural skin tone remains. For example, they maintain moisture in the upper layer of the skin, making it feel soft and healthy. In addition, ingredients such as antioxidants can also prevent the aging process and damage from UV radiation.

4. avocados improve nutrient absorption

It’s a well-known fact that avocados are rich in nutrients – but would you have thought that they can even help you absorb other vitamins better? In particular, vitamin A, vitamin E, vitamin D, and vitamin K can be better absorbed by the body thanks to the numerous nutrients and healthy fats in avocado. So feel free to combine a whole lot of vegetables with avocados so you can get the full nutritional potential of the food!

5. avocados are suitable for the eyes

It gets even better: because, yes, avocados are also associated with better eyesight. This is because they contain the healthy plant compounds lutein and zeaxanthin, natural protectors for the retina. These substances are even said to protect us from age-related eye diseases.

One should not consume more than one avocado per day.

So when eating avocados, as with so many things, it is crucial to approach them with moderation and purpose.

Therefore, the recommended daily requirement of fats is covered with the consumption of half to one whole avocado and should not be regularly exceeded.

7) Organic free range eggs

benefits of eggs for dieting

Egg whites are an excellent source of protein. The egg yolk is good for the skin and hair. You may choose to consume just the whites, and I won’t judge you. Eggs are generally inexpensive and are a great source of high-quality, easily digestible protein. They are fast to prepare, and this is no wonder considering they are an excellent choice for busy people on the go. The fats are both brain and heart-healthy. Go ahead and add fresh organic eggs to your diet today; they will help you burn fat and fill you up.

Remember when you think of omega-3 fatty fish like salmon, tuna, and walnuts. However, eggs are cheaper and an accessible source of omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that we get from our diet. They play an essential role in reducing inflammation. Scientists link inflammation to increased risk of obesity, diabetes, high blood pressure, heart disease, and cancer. Omega-3 fatty acids are found in egg yolks. Among the three omega-3 fatty acids (ALA, EPA, and DHA), EPA and DHA are the most beneficial. Therefore, look for eggs enriched with DHA or omega-3.

A whole egg, especially the yolk, contains choline. Choline is an essential compound that is neither a vitamin nor a mineral. The discovery of choline is as recent as 1998, and since then, sufficient research has proven its importance to human bodily functions.

Choline plays a vital role in fat transport, DNA synthesis, proper functioning of the nervous system, and the synthesis of fats that are part of the cell membrane. In the brain, choline accelerates the production of acetylcholine, an essential protein for our memory. Our liver produces small amounts of choline. However, it is not enough for healthy body function. Therefore, it is advisable to take it out of your daily diet, and a whole egg is an excellent source of choline.

Think about it the next time you consider throwing away the yolk!

One whole boiled egg provides you with 33% of your daily biotin needs. You don’t have to buy hair products fortified with biotin. You can get it from eggs.

Brown eggs are aesthetically pleasing. We often associate looks with nutrition. But that’s not true. Agricultural scientists relate the color of the eggshell to the breed of the hen. Not its nutritional value. The hen’s diet plays a more prominent role in the egg’s nutritional content. Check the information on the hen’s feed. As I mentioned earlier, eggs fortified with omega-3 can benefit your health.

Eggs are rich in vitamin B-12

Two large eggs can provide 66% of your daily vitamin B-12 needs. Vitamin B-12 is necessary for DNA synthesis, and a deficiency of the same results in megaloblastic anemia. Those who suffer from megaloblastic anemia have larger red blood cells than average and not enough of them. This leads to fatigue, shortness of breath, nausea, and loss of appetite.

Eggs are an inexpensive way to meet your vitamin B-12 needs. In addition, eggs and other vitamin B-12 rich foods such as milk, seafood, poultry, and red meat can help prevent megaloblastic anemia. We should remember that vitamin B-12 is found in the egg yolk, not the egg white. Therefore, egg whites will not help you reach your vitamin B-12 goals.

Consume the whole eggs for the full benefit.

Lysine is an essential amino acid. However, our bodies do not produce it, and we must get it from our diets, and it, in turn, plays a vital role in the production of collagen. In addition, lysine aids our bodies in the production of carnitine that in turn converts fatty acids into energy. Lysine plays a vital role in reducing stress and anxiety. One large egg contains 455 mg of lysine. The WHO recommends consuming at least 30 mg/kg of body weight. Therefore, a 75 kg adult would need 2250 mg of lysine. Thus, one egg would provide 20% of your lysine needs. I have found that I am relaxed when I start my day with eggs—the lysine found in eggs that helps me stay comfortable throughout the day.

Eggs play an essential and underrated role in our mental health. So starting each day with a few eggs is always a good idea.

8) Green leafy vegetables

leafy vegetables nutritional benefits

Some greens such as broccoli, kale, spinach, and other leafy greens offer roughage, water, and many essential phytochemicals, vitamins, and minerals. So with all the benefits, why not make a salad? Remember that what you use for a dressing matters, don’t load it with sodium and keep it as natural as possible.

The best thing about salads is you can eat as much as you want, so prepare the salad ahead of time, and you can snack healthy all day long. More metabolism-boosting foods here.

Leafy green vegetables, especially kale, spinach, lettuce, chard, and arugula, are the healthiest vegetables. And many studies have proven that a diet high in leafy greens has many benefits for your health and well-being.

Leafy greens and vegetables can help protect against cancer

Green vegetables, especially leafy greens, are skinny green nutrient packets against cancer! Studies showed that 2-3 servings of leafy greens per week could lower your stomach, breast, and skin cancer risk.

But what makes these humble green vegetables so powerful? Leafy greens are packed with carotenoids (such as lutein and beta-carotene) and antioxidants. These powerful micronutrients not only protect your cells but also help block the early stages of cancer.

Leafy green vegetables are also chocked full of folate, or vitamin B9. Folate is an essential water-soluble vitamin that plays a role in cell division and helps form new cells by copying and creating DNA. Studies showed that folate could reduce colorectal, esophageal, and ovarian cancer.

So the green pigment itself – chlorophyll – can scavenge carcinogens. For example, in one study, chlorophyll was shown to bind aflatoxin and prevent its absorption into the blood.

Leafy vegetables are good for the brain

Want to sharpen your focus? Pile on the greens!

Leafy greens are a major source of lutein; a nutrient your body can’t make on its own. So consume more leafy greens and get it from your diet. One study (2017) found that the neural response of middle-aged people with higher levels of lutein was similar to that of younger people than to other subjects of the same age.

Green vegetables were also shown to combat cognitive decline. In 2018, a study in Neurology found that one serving of green vegetables per day helps slow cognitive decline in old age.

Leafy greens are good for your heart

Want to show your heart some love? Eat your green vegetables!

Because leafy greens are rich in vitamin K, they help protect your arteries. But unfortunately, they also have a high amount of nitrate, converted into nitric oxide.

Nitric oxide is made in the arteries and is also known as the endothelium. Nitric oxide (or NO) helps your arteries relax, keeps blood sugar levels regular, and prevents blood clots. In addition, it resists clogging of the arteries.

Leafy greens can reduce heart disease – a condition that kills 1 in 4 people today. An analysis of 8 studies associates an increase in leafy vegetables in the diet with a 16% reduced incidence of heart disease.

Leafy vegetables are good for your eyes

we all know that carrots are good for your eyes. But so are green vegetables!

In 2016, researchers found an increased intake of leafy greens (rich in nitrates) is associated with a 20-30% lower risk of developing glaucoma – a condition that can lead to blindness.

The nitrates in leafy greens are also associated with a reduced risk of age-related macular degeneration. For example, researchers at the Westmead Institute for Medical Research found that those who consumed more nitrates daily from green vegetables, such as leafy greens, had a 35% lower risk of developing earlier macular degeneration than those who ate fewer.

Leafy green vegetables can provide protection from type 2 diabetes

Here’s a sobering fact: More than 37 million people in America have type 2 diabetes, and much worse, one in five don’t know they have it.

But did you know that one of the best ways to prevent and treat type 2 diabetes happens through diet?

Leafy greens have low digestible carbohydrates and a low glycemic load (GL). That’s good for people with type 2 diabetes.

A 2010 study in the British Medical Journal reached the conclusion that just 1 ½ serving more of leafy greens every day lowers the risk of type 2 diabetes by 14%.

So how many green vegetables do you need?

In 2019, 2 to 3 cups of vegetables per day and 1 ½ to 2 cups of dark green vegetables per week were recommended.

However, leafy greens are very light. Thus, you need more than 2 cups of leafy greens to get one serving of veggies. However, 1 cup of cooked greens can be counted as one serving.

But is that enough?

A 2017 study suggests that as few as five or more servings per day show significant benefits in preventing the risk of heart attack, stroke, cancer, and early death.

Researchers found that up to 10 servings per day already showed the following results:

a 24% reduced risk of heart disease
a 33% reduced risk of stroke
a 28% reduced risk of cardiovascular disease
13% reduced risk of cancer
a 32% reduced risk of premature death.

The science is mixed, but eating more fruits and vegetables than just the recommended amount certainly can’t hurt.

9) Organic Greek yogurt

probiotic yogurt great dieting food

Greek yogurt has probiotics for good digestive health and calcium for strong bones. It is also an excellent supplement when mixed with water. Yogurt has auto-immune benefits. Best of all, adding it to your diet is effortless.

Probiotics can also help aid your gut bacteria, and it makes for a great snack any time of the day. So what are you waiting for, add organic greek yogurt to your diet, and you will not be disappointed.

Advantages of original Greek yogurt:

1. protection for the bones
Greek yogurt contains both calcium and protein in abundance, good for your bones. Calcium can also help prevent osteoporosis, a skeletal disease where bones break down.

2. weight loss helper
Greek yogurt provides long-lasting satiety due to its high protein content. In addition, research has shown that a high-protein diet boosts metabolism.

As a result, the body burns calories more efficiently to reach a calorie deficit more quickly. This way you can reduce your weight.

3. booster for intestinal health
Yogurt contains abundant probiotics, which are beneficial bacteria that can restore the bacterial balance in the intestines. However, studies show that not all people react the same way to probiotics.

This type of bacteria seems to be resistant to some people.

4. muscle food
Greek yogurt, for example, is rich in proteins that promote muscle growth. Scientists have proven that protein is the best nutrient for muscle recovery and growth after strength training.

Tip: Combine Greek yogurt with almonds and berries in a bowl for optimal training results.

5. antihypertensives
Eating fermented milk that contains bacteria – such as Greek yogurt – naturally lowers blood pressure, according to a U.S. study of more than 700 participants.
The power of protein
Yogurt contains much more protein content than milk.

Probiotics in yogurt could be ineffective.

However, two new studies now suggest that the probiotics contained in yogurt may not be as healthy as always thought. According to the studies, the microorganisms contained in yogurt and similar products are far from successfully settling in the intestines of every person. Probiotics such as yogurt also do not seem to compensate for the negative consequences of taking antibiotics. On the contrary, they could even have a counterproductive effect.

Eran Elinav, an immunologist at the Weizmann Institute of Science in Rehovot, Israel, and his colleagues took a closer look at the effectiveness of probiotics in yogurt, for example. They wanted to find out whether the microorganisms from yogurt settle in the intestine and what influence they have on our health.

Their study found that the microorganisms colonized successfully in some subjects but not in others. Moreover, the team was even able to predict in whom the probiotics had an effect and on whom they did not: success depended on the original composition of the microbiome and specific gene expression patterns in the gastrointestinal tract.

Yogurt contributes less to intestinal health than previously thought

This finding is new and essential because previous studies have often used stool samples to study the microbiome instead of directly measuring the gastrointestinal tract’s bacterial community. As a result, the scientists believe that some studies on the effectiveness of probiotics, such as those found in yogurt, may be incorrect or misleading.

“Our research proves that the benefits of probiotic foods and supplements are not as universal as always assumed,” the scientists summarize in their studies, both published in the journal Cell. But that’s not all. In a second study, the team found that probiotics are more than just ineffective under certain circumstances – they can even have adverse effects.

Probiotics in yogurt prevent the renewal of the intestinal flora after antibiotic intake.
In their second study, the scientists investigated the effect of probiotics such as yogurt after taking antibiotics. This measure is supposed to help restore the intestinal flora disturbed by the drugs more quickly.

10) Hazelnut or coconut oil

the best olive oil for weight loss and healthy cooking

Both hazelnut and coconut oil contain an abundance of unsaturated fats that are healthy for your heart and help reduce both your cholesterol and inflammation. In addition, they are rich in antioxidants, polyphenols, Vitamin E, and other nutrients.

You can use these oils for cooking or use them for the base to dressings for salads. They are very versatile, and you should be adding them to your diet if you genuinely want to lose weight and be healthier.

What role can coconut oil, mainly saturated fatty acids, play in a healthy diet? From a health perspective, canola oil and olive oil are still considered the first choice. This is undisputed in analytical science but also alternative circles. Nevertheless, hardly any discussion in nutrition has been as controversial as that of the “right” and healthy fats. For decades, sunflower oil was propagated with its polyunsaturated fatty acids. Then came scientific findings on the ratio of omega-3 and omega-6 fatty acids. Since sunflower oil has an unfavorable balance of these fatty acids, it was hardly recommended anymore. It was replaced by rapeseed oil and olive oil, with a high proportion of monounsaturated fatty acids and, in the case of rapeseed oil, with a favorable omega-3 to omega-6 ratio.

Are saturated fats unhealthy?

It is still widely accepted that an excessive intake of saturated fats increases the risk of cardiovascular disease. A large number of studies underline this statement. Many of these equate saturated fats in the study with animal fats such as milk fat (butter) or lard. Studies on vegetable fats are mainly devoted to artificially hydrogenated fats. The unsaturated double bonds of the fatty acids are removed, giving the fat a higher melting point. This means that it is then solid instead of liquid at room temperature. As a by-product of the hardening process, so-called trans fatty acids are formed. These are demonstrably harmful to our blood vessels and are considered a contributory cause of cardiovascular diseases such as heart attacks and strokes. The WHO, therefore, wants to ban trans fats in food. Trans fatty acids do not occur in virgin coconut oil, naturally solid below 25 degrees.

Our body incorporates the fatty acids ingested with food into the cell membranes, among other things. In doing so, it needs both saturated and unsaturated fatty acids. What are the advantages of saturated fatty acids? While the unsaturated fatty acids provide the flexibility of the cell membrane and keep it elastic, the saturated ones are important for their stability. Saturated fatty acids are also chemically much more stable. Unsaturated fatty acids need protection against oxidation in our bodies not to form harmful free radicals. With a high intake of polyunsaturated fatty acids, we should always ensure a sufficient intake of antioxidants such as vitamin E. Saturated fats, on the other hand, remain very stable in the body and hardly oxidize.

By the way, what applies to our body is also essential in the kitchen. Vegetable oils such as rapeseed and sunflower oil must not be heated to high temperatures, as this also causes them to oxidize and release harmful free radicals. Smoke rising from the pan increases these unhealthy processes unmistakably. On the other hand, saturated fats such as coconut oil, peanut oil, or clarified butter have a clear advantage when frying. They have a high smoke point and remain stable during frying.

Health benefits of coconut oil

Even though the saturated fatty acids mainly contained in it are generally considered rather unhealthy, individual studies show that coconut oil can also positively affect our body. The medium-chain fatty acids (MCT fats) naturally contained in coconut play an essential role here. These fatty acids are said to increase the beneficial HDL cholesterol. In addition, MCT fats are metabolized much more directly than other fats. They go straight into “combustion” and are less deposited as storage fats. Therefore, quite a few top athletes rely on coconut oil to improve energy metabolism.

The advantages of coconut oil come into play, especially compared to animal fats. Saturated animal fats such as lard or butter contain arachidonic acid. This fatty acid has unfavorable effects and increases inflammatory processes in the body, which promote diseases such as arthrosis, rheumatism, and multiple sclerosis. The damaging arachidonic acid does not occur in coconut oil.
Virgin coconut oil also contains other beneficial ingredients such as phospholipids and secondary plant compounds compared to refined coconut fat. Virgin means that the oil has not undergone further thermal or chemical treatment after extraction and therefore has the original properties and ingredients.

Stimulants like coffee should be avoided.  The energy spike it offers isn’t the problem, and it is the inevitable crash that occurs afterward.  Alcohol also isn’t a good idea as it is a depressant and counterproductive to keeping yourself as consistently happy and positive as you can. However, if you are mindful to eat a well-balanced diet full of unprocessed high protein, high vitamin foods, you will be doing yourself as well as your stress levels a considerable favor.

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