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15 Nutrient- Rich foods with Health-giving Properties

15 Nutrient rich foods to try today!

One of the missions of this magazine is to simplify your lives – giving you hints and tips on how to eat better – providing you with ideas for health-filled recipes, immune-pumping meals, healing foods, refreshing fruits, tonic-filled and detoxing juices, and comfort-enhancing snacks. Remember: Good health is achieved by eating a variety of nutritious foods every day and maintaining a balanced diet.

SOME IDEAS FOR YOU:
Legumes (Beans) & Pulses:

Variations: Soybeans, lentils, chickpeas, mung beans, kidney, lima, black-eyed peas etc
Packed with: B vitamins, various minerals, protein and fibre.

Benefits: May reduce type 2 diabetes, blood pressure and cholesterol.

As a Meal:  Try in vegetarian dishes as stand-alone or added to stews and sauces.

 

Dark Leafy Greens:


Variations
:  kale, spinach, swiss chard
Packed with: nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fibre, anti-inflammatory carotenoids
Benefits: May curb chronic illnesses including heart disease, type 2 diabetes and protect against certain cancer.
As A Meal: Can be added to stews, curries, stir fries etc.

 

Sweet Potato:


Variations:
 a root vegetable
Packed with: potassium, fibre and vitamins A and C, good source of carotenoids, and antioxidants
Benefits: May reduce risk of certain types of cancer. *Despite their sweet flavour, may actually improve blood sugar control in those with type 2 diabetes.
As a Meal; Can be boiled as a standalone 4or added to curries and stews.

 

Mushrooms:

Variations: button, portobello, shiitake, and oyster mushrooms.

Packed with: Vitamin D, A, potassium, fibre, and several antioxidants.

Benefits: May reduce inflammation, preventing certain types of cancers

 

THE SNACKS
Nuts and Seeds:

Variations: almonds, pecans, pistachios, walnuts, cashews, macadamia nuts and Seeds sunflower, pumpkin hemp, and flaxseeds.
Packed with: vitamins, minerals, proteins and fibre, anti-inflammatory and antioxidant properties
Benefits: May manage heart disease

As a snack: Add to salads or desserts. *Almond milk is also a nutritious dairy-free alternative to cow’s milk.

 

Dark Chocolate/Raw Cacao:  

Packed with: antioxidants.

Benefits: When it is dairy-free 70% cocoa or higher it elevates the mood, improves blood flow and can lower blood pressure. Helps reduce inflammation and bad cholesterol.

As a Snack: Eat alone, add to a smoothie, or dessert.

THE OILS
Coconut Oil:

Benefits: An easy source of energy. May protect against heart disease and lower cholesterol
Uses: Used in skin and hair care. (used in cooking though current research tends to differ.)

 

Olive Oil:


Packed with: monounsaturated fatty acids and polyphenolic compounds.
contains antioxidants such as vitamins E and K,
Benefits: May reduce inflammation and your risk of certain illnesses such as heart disease and diabetes and may protect against cellular damage from oxidative stress.
Uses: Excellent for cooking and used in skin and hair care.

 

THE SPICES
Cumin:

Contains anti-inflammatory properties and also helps reduce bloating.

 

Cinnamon:

Stabilises blood sugar levels and encourages blood flow through the body.

Garlic:

Closely related to onions, leeks and shallots.
Packed with: manganese, vitamin C, vitamin B6, selenium and fibre

Benefits: May work in reducing cholesterol, blood pressure, supporting immune system and preventing certain cancers.
Uses: Excellent for cooking

 

Ginger:

Benefits: May work for managing nausea, reducing pain, chronic illnesses such as heart, dementia and some cancers.

Uses: Available fresh, as an oil or in dry and powder forms. It is used into soup, stew, teas.

 

Turmeric:


A bright yellow spice that is closely related to ginger
Benefits: antioxidant and anti-inflammatory – may prevent some cancer, heart disease and diabetes. It may also aid healing of wounds and reduce pain.

 

THE FRUITS

 

Berries:


Variations:  
Raspberries, Strawberries, Cranberries, Blackberries

Packed with: vitamins, minerals, fibre and antioxidants.

Benefits: May reduce risk of heart disease, cancer, inflammatory conditions. digestive and immune-related disorders when used alongside traditional medical therapies.
As Meal: Tasty as part of a breakfast cereal, dessert or smoothie.

Bananas: 


Packed with:
Potassium, fibre, vitamin B6, magnesium and manganese,
Benefits: May strengthen the immune system. A natural energy booster they help to reduce stress levels.

 

Well here you go – a few ideas of foods to try out…ENJOY!

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