Eating Well just published an article revealing the top 10 health food items that most people aren’t including in their diets. As I’ve recently been talking about cleaning up my family’s diet and the quest to eat cleaner and healthier I thought I’d share what I discovered in this article.
1. Chia – Delivers as much protein as some nuts as well as heart healthy alpha-linolenic acid (ALA) the plant-based omega-3 fat. These seeds can be ground up in a food processor and added to smoothies, pancakes and oatmeal etc.
2. Coconut Flour – As well as being a healthy way to add flavor to baked goods coconut flour also has 5 grams of fiber per 2 tablespoons with only 2 grams of total and saturated fat and it’s gluten free. Adding coconut flour to baked goods also lowers the glycemic index which could be beneficial to people with diabetes.
3. Vegetable Smoothies – For a quick liquid form of veggies if you don’t manage to include enough with your meals.
4. Skyr – Iceland’s yogurt of choice. Delivers as much protein as greek yogurt and has the same texture but with less calories as it’s made with skim milk.
5. Seaweed – Full of potassium and iron. Also a natural source of iodine which your thyroid gland needs to stay regulated and is usually only found in iodized salt.
6. Hemp – Hemp plants are illegal to grow in the US but the seeds are similar in taste to sunflower seeds. They can be eaten raw, toasted or ground up and added to yogurt, smoothies etc. Each tablespoon contains 4 grams of fiber and 16% of your daily value for phosphorus and magnesium.
7. Kefir – Is like a yogurt smoothie. Kefir is a fermented dairy beverage that contains probiotics. Also contains 29% of your required daily value of calcium.
8. Rooibos Tea – This is a red colored herbal tea that has heart protecting ability. Research published in the Journal of Ethnopharmacology showed that people at risk of developing heart disease (those with high cholesterol, blood pressure and/or body mass index) significantly lowered their triglycerides and “bad” LDL cholesterol and raised their “good” HDL cholesterol by drinking 6 cups of the tea daily over six weeks.
9. Almond Milk – If you find yourself wandering into the alternative “milk” category, go for almond milk. It’s naturally high in calcium and if you buy one fortified with vitamin D, it’s comparable to cow’s milk. Per cup, almond milks deliver fewer calories than cow’s milk (60 to 80) and, depending on the brand, potentially slightly less protein (2 to 9 grams versus 8 to 9 in cow’s milk). One cup of almond milk also has 2.5 to 4.5 g fat, 0 to 0.5 g saturated fat, 5 to 11 g carbohydrate, 0 to 4 g fiber, 20 to 30 percent of your daily recommendation for calcium and up to 25 percent of your daily needs for vitamin D.
10. Amaranth – Quinoa is having its day in the sun, but amaranth, another whole grain, deserves a mention—it’s a boon for vegetarians because it’s high in both iron and zinc, nutrients that can be tough to get into a vegetarian diet, as well as protein. It’s also rich in calcium and magnesium—and is gluten-free. Grown as an ornamental for its pretty blooms as well as for its grains, amaranth grains have been cultivated in Central America for an estimated 5,000 to 8,000 years. When cooked, amaranth has a thick, porridge-like texture—great in soups, stews, breakfast porridge or puddings.
Have you guys tried any of these foods? How do you incorporate them in to your diets?
Now on to OOTD –
Thanks for stopping by!