by Jack Cox
When compiling this list we gave priority to foods which are relevantly cheap and available all year round, and simple to prepare.
So let’s explore the health benefits of seven natural foods. These food items are popular in some specific locations in certain regions across the world, and there are populations that eat them regularly.
All the food items discussed here are well known for their role in preventing several common diseases.
Each of these superfood items is described within the context of their health benefits. It should be noticed that the information about the health-protective effects of these foods is not exclusive, and several other nutrients and plant-derived compounds also contribute to their preventive properties.
This article may serve as a source of inspiration for the establishment of healthier nutritional habits.
Of course this is just a very basic list. There are literally thousand of delicious, healthy foods eaten around the world. In order to get the maximum health benefits form any food, it needs to be organic, and non-GMO, and seasonal. A recent review of 343 studies found that organically grown fruits, vegetables, and grains contained a higher level of some nutrients (vitamin C, carotenoids), and more minerals (especially magnesium and iron) than commercially grown varieties.
There are also ethical considerations. So we recommend that you only eat locally produced food, grown on small-scale family farms, community gardens, or even better, food you have grown yourself. At the very least, do try to keep supply lines as short as possible.
Blueberries are a popular, delicious fruit with many health benefits. These small berries are highly valued both for their flavour and for their health benefits.
Research suggests eating blueberries may help reduce low-density lipoproteins (LDL) and blood pressure, and at the same time modify heart function making the heart muscle more resistant to stroke, heart attack, or angina. The compounds in blueberries can prevent certain vision-related problems too.
Blueberries help with digestion, and the compounds are likely useful in preventing or treating urinary tract infections, memory loss, and development of some types of cancer.
Research is ongoing, and results are not conclusive, but blueberry compounds may have applications for other important health problems as well.
Blueberries belong to the genus Vaccinium and are related to cranberries, bilberries, and huckleberries. They can be eaten whole, consumed in juice, or used as an ingredient in cooking or baking.
They provide health benefits due to the nutrients they contain. Blueberries contain a variety of compounds including vitamins A and C, niacin, riboflavin, phytochemicals, and fibre.
They are an excellent source of antioxidants, particularly substances called anthocyanins.
Blueberries are a low-calorie fruit; only 80 kcal can be provided by 100g of blueberries. Plus, blueberries are free from fat, high in fibre, and packed with vitamins and minerals.
Just be sure not to eat too many raw blueberries all at once. Due to the high level of anthocyanin found in the skin of fresh blueberries, excessive consumption can affect kidney function. Eating no more than 200mg per day is around the right amount.
It would be healthier to eat a moderate amount and try to eat it as a substitute for a high-fat dessert or a nutrient-void junk foods when you need a snack in the middle of the night.
With only 11 grams of sugar per cup, the sweetness of high-fibre blueberries is balanced by a very low glycaemic index so are helpful for the prevention and control of diabetes.
The blueberry is a small, round wild fruit native to North America, primarily grown in Canada, the United States, and European countries such as Spain and Portugal.
The antioxidant capacity of blueberries has been shown to afford direct protection to our nerve cells as well as enhance mental functioning. Blueberries have also been shown to reduce the cognitive deficits that occur with age, as well as protect against diseases such as Alzheimer's disease.
It has been shown in double-blind, placebo-controlled clinical trials, that two cups of wild blueberry beverage daily improved memory and slowed down declines in mental functioning in both older adults and children.
The protection of nerve cells is related to the proanthocyanidins in blueberries, which are unique in having a direct effect on the production of brain-derived neurotrophic factor (BDNF) acting as a neuroprotective substance. BDNF is believed to generate new neurons.
As a bonus, blueberries are also known to relieve diarrhoea.
It would be simple to include a wonderful burst of nutrient support by merely increasing consumption to a full cup's serving size, perhaps twice a day in healthful living from healthful eating.
Blueberries are nutrient dense. Nutrient density is defined as the proportion of essential nutrients in relation to energy. Eating nutrient dense foods enables you to consume all the nutrients your body needs, while the food provides the energy required for your daily routine.
Some people have been put off spinach and other leafy vegetables due to concerns around oxalates (oxalic acid), which we will discuss in another article. This is a shame as these foods offer huge health benefits. And anyway oxalates have their own health benefits as the bind with calcium and help prevent the formation of kidney stones. For this reason we recommended to pair oxalate foods with foods high in calcium, including sardines, yogurt, kefir, cheese and almonds.
Spinach (Spinacia oleracea) is one of the many wholesome green leafy vegetables that are extremely nutrient-packed. It is an edible flowering plant native to central and southwestern Asia. It is a hardy plant with broad, dark green leaves. The spinach leaf has a hint of both bittersweet and pungent flavours. It grows annually and can bloom all year under the right conditions.
Specific compounds in spinach are linked to better cardiovascular health and lower blood pressure. Spinach also has the ability to relax blood vessels over time. Other compounds found in spinach are associated with good neurological health. Additionally, it also helps in the prevention of muscle problems and promote better vision.
Spinach reduces the risk of age-associated chronic diseases, promotes healthy bones, and good oral health.
It is an excellent source of lutein (a carotenoid), vitamin C, potassium, vitamin A, vitamin B6, tryptophan, fibre, folic acid, copper, iron, calcium, and magnesium. It is also a good source of various other nutrients including omega-3 fatty acids, antioxidants, vitamin K, vitamin B2, and selenium.
Spinach is very low in saturated fat and cholesterol. It is also a good source of niacin and zinc, and a very good source of dietary fibre, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It also contains healthy substances like phytonutrients, flavonoids, beta-carotene, lutein, and zeaxanthin.
Spinach has been referred to as the "green superfood" due to its nutritional content and is recommended internationally for its benefits. It has been widely used for years, by experts as a traditional treatment, because of its health benefits.
It is usually available all year round, so you can add it to your foods throughout the year for its health benefits.
Spinach is an annual plant and one of the most popular green leafy vegetables used in preparing different types of recipes. It belongs to the family of Chenopodiaceae.
Spinach can be prepared in a number of ways such as raw in salads, boiled, steamed, and sautéed. It can even be enjoyed in green smoothies, a new trend that has made spinach lush and popular in ways that Popeye could only have dream of, providing a convenient way for kids and adults to get their daily requirement of nutrients.
The health benefits of spinach are numerous. The various nutrients provide benefits for brain function, improve blood glucose control, lower the risk of cancer, build bone strength, provide anti-inflammatory and antioxidant benefits, and support healthy vision.
Since Popeye made it famous, spinach has been hailed as an aid of strength. While it might not give Popeye instant muscles, it gives an overall boost in nutrients and any diet.
Spinach is a versatile vegetable that tastes great sautéed with just a little olive oil and garlic. Adding a strong, tangy flavour, such as the zest of lemon, only enhances it. If you don't typically eat spinach, remember that it doesn't have the iron or mineral taste of canned spinach. Throw your tins of spinach in the bin, they don't pack the same punch that fresh spinach does, either in flavour or in nutrition.
Add spinach to soups, stews, lasagna, and other pasta dishes. Sauté spinach and garlic in olive oil and add a little fresh lemon for a bright kick. Cream of spinach soup is a sumptuous comfort food, best topped with a dollop of sour cream. For healthy, tasty salads, spinach can be combined with other strong flavoured ingredients, such as dried cranberries, and walnuts.
Broccoli is another high oxalate food, so the same considerations apply as for spinach.
Broccoli (Brassica oleracea) is a vegetable that belongs to the family of dark leafy greens and crucifers. The Romans, and later, the northern European colonists, considered it a significant food.
Even while there are many types of broccoli plants, only those varieties with a large head are used for eating. The leaves and flowers are also edible, but the florets are the most common parts consumed. However, the stems and leaves should not be thrown away. They can be used to flavour soups or as part of a mixed vegetable dish where there are several vegetables.
The carbohydrate supply is minimal, and the protein-rich content of this food is low in fat and sodium. The most well-known feature of broccoli is sulforaphane, a natural compound that is believed to help reduce the risk of certain cancers and help prevent osteoarthritis.
The dietary fibre content of this vegetable is relatively high, and it is therefore used to aid against constipation, haemorrhoids, diverticulosis, IBS, and other related digestive problems.
With a high content of beta-carotene, broccoli also helps maintain healthy skin and hair.
One of the big reasons to eat more broccoli is that it really does have a vast amount of nutrition packed into it. It is a good source of vitamin K, vitamin C, chromium, manganese, vitamin B5, folate, vitamin B6, vitamin E, vitamin B2, vitamin B1, potassium, copper, and omega-3 fatty acids.
Broccoli contains large amounts of magnesium, omega-3 fatty acids, protein, zinc, calcium, and niacin. The protein in broccoli is also of very high quality, and it is rich in fibre that is very beneficial for weight loss. A cup of broccoli contains only 55 calories and no fat.
Broccoli is filled with healthy fibre which can help to curb your appetite, therefore making it the perfect food to eat when on a diet. Just a cup of broccoli has the same amount of protein as a cup of maize or rice.
Broccoli is one of those foods that you instantly think of when you think of healthy foods. Also known as 'Italian Cauliflower', broccoli has been consumed for over 2000 years.
Broccoli is a brassica, the same family as cabbages, kale, cauliflower, Brussels sprouts, bok choy, collard greens, and similar leafy green vegetables.
It is probably the most intensely studied of these vegetables when it comes to cancer prevention and we have seen more and more evidence that diets containing broccoli are linked to lower risk of cancer.
Broccoli is packed with health-promoting properties and various essential nutrients such as fibre, vitamin C, vitamin K, iron, and potassium.
If you want to lower your cholesterol level, research says you should consume broccoli. Plant omega-3 fatty acids in broccoli play a role in this. In the process, arterial traces will stay clear and the probability of cardiovascular disease will drop.
Including broccoli in the diet at regular intervals may reduce the risk of some cancers. Polyp protection is vital to the well-being of the breast and urinary system. Bioactive compounds in broccoli contribute to the reduction of oxidative stress and prevent the development of cancerous cells.
Regular broccoli consumption stimulates the immune system to help fight infections in the body. Similarly, eating this amazing vegetable supports the operation of the nervous system and lowers the risk of nervous system conditions.
Broccoli is a superfood with very few calories, but it is rich in nutrients that support the body. Consuming broccoli is associated with many health benefits, and since it is rich in fibre, it is digested and satiating. This is a plus against obesity.
Ovarian cancer, colon, breast, and other cancers are among the most likely to be helped. It is recommended to consume broccoli three or four times a week.
Broccoli contains vitamins C, E, A, K, B6, folic acid, iron, calcium, selenium, phosphorus, omega-3 fatty acids, and more. It is also rich in fibre. Therefore, it has proven to be beneficial for many diseases. In particular, diabetics, hypertension, and excessive weight problems have been shown to be beneficial to their bodies when consuming this important plant for their immune systems.
You've probably always been told to eat your vegetables by well-meaning parents who really had your best interests at heart, and the doctor tells you the same thing. However, actually following that advice is another thing entirely. The fact is that broccoli has so many health benefits that it should be a primary component in your diet.
With so much to offer, it is unfortunate that so many people don't eat this delicious superfood. For those people, turning over this new leaf (pun intended) and adding this particular veggie to their diet is a great idea. There are many health benefits to be had from eating broccoli.
The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss. These nuts are rich in antioxidants, which help protect against oxidative stress. Oxidative stress can damage molecules in cells and contribute to ageing and diseases like cancer.
The antioxidant effect of almonds has been revealed through a series of studies that have identified the mechanisms of action involved. The data is supported by different in vitro studies.
Almonds can be consumed in a variety of ways, such as raw or roasted as a snack, and as an ingredient in both sweet and savoury dishes. They have a distinct taste and are available in many forms, such as whole, sliced (flaked, slivered), and as flour.
Almonds store well and so provide a year-round source of vitamin E, magnesium, and good quality protein. They also offer a good source of dietary fibre, riboflavin, phosphorus, and copper. They also contain a substantial amount of monounsaturated fat.
The quality, flavour, and freshness of almonds are influenced by the variety and the conditions in which they are stored.
Almonds are the tree nut with the highest content of essential vitamins when compared to other tree nuts, such as walnuts, cashews, Brazil nuts, and hazelnuts. These are usually consumed in their whole form, but like other nuts, are also used to produce a variety of products, such as flours, oils, butters, and milks.
When consumed in the diet, almond products can contribute to the intake of bioactive phytochemicals, such as phytosterols, flavonoids, phenolic acids, and polyphenols. These bioactive compounds can provide health-promoting benefits, in addition to the macronutrient energy itself, by modulating mechanisms underlying cardiovascular, metabolic, inflammatory, and neurodegenerative diseases.
They can also affect bone mineralization, antioxidant status, ameliorate gastrointestinal disorders, and mitigate colorectal cancer risk.
Almonds are calorically dense, with a 28 g serving of almonds providing 160 kcals, 14 g of fat (of which 1.1 g are saturated, 9 g are monounsaturated, and 3.5 g are polyunsaturated), 6 g of plant-based protein, dietary fibre, calcium, iron, magnesium, potassium, zinc, and several essential vitamins such as Vitamin E (Tocopherol) and vitamins of the B group, especially riboflavin (Vitamin B2) and folate.
There has also been a great deal of research focusing on the cardiovascular health benefits of nuts. It appears that the unique blend of fatty acids that almonds contain is one reason they can offer a cardiovascular benefit. According to the American Heart Association, rates of heart disease are lower in people who consume approximately 30 grams of nuts on a daily basis. The American Heart Association also suggests that nuts can be a satisfying, high-fibre food that can help with weight management.
Additionally, research has indicated that regular nut consumption can result in a decreased risk of developing gallstones in both men and women. Because of this, regular nut consumption is something that is recommended to people who are at a high risk of developing gallstones.
Almonds offer a number of nutritional benefits. They are rich in monounsaturated fatty acids, which are a type of heart-healthy fat that is also found in olive oil. They are also high in vitamin E, which is a powerful antioxidant that can protect cells from free radical damage.
Almonds are also high in magnesium, which can offer numerous health benefits. Results from human observational and intervention studies indicate that magnesium intake is associated with a reduced risk of developing type 2 diabetes. Magnesium may also offer benefits that help individuals with type 2 diabetes.
With the combination of protein, fibre, and the good fats, almonds can help to curb appetites and prevent overeating, therefore possibly contributing to maintaining a healthy weight.
Do remember that eating almonds, as well as any other type of nut, must be done in moderation, as they are fibrous and if you suffer from any type of gastrointestinal problem, consume them cautiously.
On top of this, consuming almonds in excess can also bring weight gain because of their fat content. In addition to this, they are also highly caloric. One ounce of almonds has 166 calories, so consuming them in excess is not a good idea as it can overload your body with healthy fats, which need to be consumed in moderation. The ideal portion per day should be 1 ounce, which is equivalent to 22 almonds.
Almonds are definitely some of the healthiest nuts around, and they make a great option for snack time. Their incredibly pleasant taste makes them very tempting, and their various nutritional qualities definitely guarantee the regular consumers a set of benefits for our health.
They can replace even the healthiest snack or simply boost the nutritional value of the meal they complement.
Avocados have become very popular in recent years due to their many health and nutrient properties. Avocados have a unique taste and are eaten in a variety of ways, both immature and ripe, and used in different culinary styles.
The avocado plant does best in deep soils with good drainage. According to scientists, antioxidants in avocados aid in minimizing cell damage caused by free radicals in our bodies. Furthermore, they have the potential to alleviate health problems such as muscle aches, heart disease, and increased cholesterol levels, all of this making them great for leading a healthy lifestyle.
Many scientific research results have shown that eating fruits and vegetables that are high in fibre content is beneficial in maintaining a healthy weight.
The fibre in foods helps to regulate our apitite by making us feel full for longer, and reducing our overall calorie intake.
Avocado is the fruit of a tree that is native to Central America and Mexico, and now cultivated in tropical and Mediterranean climates. Avocado is green in colour, has a rough texture when unripe and smooth when ripe, and contains a large seed.
Avocado contains twenty-five essential nutrients and is rich in vitamins A, B, C, E, and K. Most people consume avocado for its health benefits and great taste.
One avocado serving provides close to 20% of the recommended daily intake of vitamin E. Vitamin E is an important fat-soluble vitamin and antioxidant that is essential for the maintenance of healthy skin and eyes, as well as for the immune system.
It is rare for a single food item to provide more than a fifth of the daily value of any nutrient, and avocados are one of the few foods so equipped for such a feat. Avocados provide trace amounts of the complex family of B vitamins, and small amounts of vitamin C, too.
They are also rich in potassium, an essential mineral that few of us get enough of these days. Avocado contains even more potassium than a medium-sized banana. Potassium is a mineral with a multitude of roles, contributing to heart health, muscle and bone health, and maintaining proper function of the body's tissues and organs.
A cup of cubed avocado provides 3 grams of protein and about 24 grams of fat.
More than three-quarters of the fat is unsaturated, with 3 grams of monounsaturated fat and 8 grams of polyunsaturated fat. Avocados are cholesterol-free.
Importantly, avocados are low in sugar. A serving of avocado provides 7 grams of fibre, or about half of the daily minimum target, which depends on sex and age. Avocados are a source of essential nutrients such as vitamins A and E, both of which are potent antioxidants.
Among the many specific carotenes in avocados are lutein and zeaxanthin, which have been connected by steady progress in research with decreasing the probability of cataracts. Most recently, their effect has been confirmed in age-related macular degeneration as well.
We know that these antioxidants from avocados accumulate in the macular region of the eye. These two nutrients have their basis in the avocado's fat content because when soluble carotenes are present in food as pro-vitamin A carotenoids, they cannot be absorbed into the bloodstream unless a reliable fat source is present.
They are also believed have anti-tumour properties, preventing cancer in the breast, mouth, and skin, especially photo-induced cancers. As avocados aid in the absorption of other nutrients such as alpha and beta carotene and lutein, they have links as well to the reduced risk of oropharyngeal and laryngeal cancer.
There are many health benefits of eating avocados, and they can be part of a broad healthy diet. Avocados are a wonderfully rich source of many of the vitamins and nutrients our bodies utilise daily.
Avocados are high in vitamins C and E and contain a higher concentration of beta-carotene than any other fruit. This all amounts to staving off the oxidative damage of free radicals floating through the environment and one's circulatory system.
It has become clear that diseases associated with oxidative damage are linked closely with a drop in levels of nutrients such as vitamins A and E, and to a lesser extent, vitamin C. Additionally, the monounsaturated fats in avocados help in this area, offering protective benefits against many cancers.
Quinoa (Chenopodium quinoa Willd.) is a pseudocereal grain that, due to its nutritious balance of macronutrients and bioactive phytochemicals, is of great interest to nutritionists.
Although still fairly unknown in Europe and North America outside of health food circles, it has been popular in the Andes for centuries.
Perhaps the most popular grain at the moment when talking about health food, quinoa is not only gluten-free but also packed with protein, iron, potassium, and antioxidants. Its cultivation does not require fertilizers, agricultural chemicals, and large amounts of watering.
Quinoa contains high levels of vitamins, a greater amount of vitamins B, E, thiamine, riboflavin, and niacin. It has been found that the level of vitamin E in quinoa is 2.5 times higher than that of other cereals because of the greater presence in its management of alpha, gamma, and delta tocopherol.
These are antioxidants that protect cell membranes, enzymes, and lipoproteins from oxidative damage, reduce the risk of cardiovascular diseases, and also decrease the oxidative stress of the cells of the body. Additionally, this vitamin takes care of our skin.
It is also a food that contains a higher level of omega-3 and omega-6 fatty acids that take care of our heart while reducing the incidence of cardiovascular diseases.
Omega 6 is also found in quinoa, which is responsible for the management of the inflammatory and immunomodulatory process that is distributed by the body. In addition, this ratio is high in quinoa and balanced within its omega-3 fatty acids.
It is a good source of vitamin E and folic acid, a rich source of vitamin B as well as omega-6 and omega-3 fatty acids, high levels of carbohydrates, proteins, and minerals, and additionally, it is gluten-free.
Due to its high protein content and its considerable balance of essential amino acids, quinoa is considered a food that provides almost all the nutrients that the human body needs.
NASA is studying the nutritional qualities of quinoa as a food for astronauts to travel to Mars and is one of the grains that, thanks to its amino acids, is intended for prolonged exposure to space.
The high dietary fibre content of quinoa, especially in the form of insoluble fibre, may alleviate certain gastrointestinal conditions and contribute to overall gut health.
The perfect mix of dietary fibres found in quinoa is also believed to help prevent inflammatory bowel disease. It exhibits a unique mix of multiple other compounds that could be hugely important for digestive health, but while some data supports the budding role of quinoa in improving gut health, additional well-designed research is still required to unravel the underlying mechanisms.
Those who consume a quinoa-rich diet may also be at a lower risk of developing heart disease and diabetes. The potential protective effects of quinoa in these areas are supported by the ancient grain's high flavonoid and dietary fibre content.
One of quinoa's more unique qualities is that it is a complete protein source, offering all the essential amino acids in a healthy balance. The variety of nutrients and the high-quality protein makes quinoa an exceptionally health-promoting alternative to more conventional grains. Encouraging the consumption of whole grains is a central dietary recommendation for reducing the risk of numerous chronic diseases, including coronary heart disease, type 2 diabetes, and some types of cancer.
In addition, whole grains are a good source of essential nutrients, including fibre, vitamins, and minerals. fibres such as those found in whole grain germs may also offer protection against developing childhood asthma.
Nutrients in the germ layer such as vitamin E, some B vitamins, magnesium, phosphorus, potassium, and zinc are keys to ensuring various bodily functions. Quinoa also contains small amounts of the heart-healthy omega-3 fatty acids. With this amazing nutritional profile and easy preparation, it is easy to incorporate quinoa into a heart-healthy diet.
Because it is so versatile and easy to work with, quinoa is readily adaptable to a wide range of dishes including salads, soups, main courses, side dishes, and morning cereals. Unlike other whole grains, quinoa takes very little time to prepare.
Even though it is not truly a grain, most preparation methods require no separate cooking. Rather, you simply rinse quinoa or toss it in a dry pan. Once it is cool, you add water or stock at a ratio of about one and a half parts liquid to one part quinoa.
It is easy to tell when quinoa is finished cooking because it turns from white to transparent and the germ separates from the seed. Whole grain quinoa usually cooks in 15 minutes, while quinoa meal only takes 5 minutes.
All the good things indicate that this crop has the potential to fulfil the need for high nutrition, and also do away with the illnesses of the adult and geriatric age groups. Let's eat quinoa in various food forms as a health-seeking diet.
There are lots of reasons why yogurt and other dairy products have been making their way into the headlines, and why an estimated 80-90% of adults around the world consume yogurt diluted in some form of liquid, or as an ingredient in yogurt-based foods.
Fortunately, Greek yogurt is recognised as a good source of protein, no matter which eating pattern it represents, and it works well in a variety of recipes to help people get more of the beneficial nutrients found in dairy products.
Greek yogurt is dense, creamy, and especially delicious, having been strained extensively to remove the liquid whey, lactose, and milk proteins, and leaving behind a tangy, rich yogurt that is high in nutrients such as protein, calcium, iodine, and vitamin B12.
Eating Greek yogurt can be a delightful way of adding protein to our diets, especially for people who believe that lean protein is too expensive or difficult to prepare at home, or come with unwanted fat and calories.
The protein in Greek yogurt can help us eat less by making us feel fuller and more satisfied with our meal. High-quality protein from animal sources improves our body composition and muscle recovery, and for vegetarians who aren't able to meet the dietary guidelines for protein consumption with just food, this easily available and easily consumed Greek dairy product can help fill the gaps in their meals to help them meet their protein goals.
In addition, protein is a macronutrient that is essential to building muscle mass. It also helps you to feel fuller for longer periods of time. Because the straining process removes much of the sugar, fat, and lactose, Greek yogurt is packed with good stuff. It is full of healthy carbohydrates and probiotics – including potassium, zinc, vitamin B6, riboflavin, calcium, phosphorus and vitamin B12 and of course, iodine.
Greek yogurt is low in calories yet has a rich, thick and creamy texture. It is often more expensive than other types of yogurt but has a great deal of health benefits.
Supporting the protein scorecard are the unique types of casein protein found in Greek yogurt that are absorbed more quickly than other forms of casein. Keep in mind that it's one of the few proteins that has all essential amino acids, especially beneficial for vegetarians who don't get protein from meats and dairy products.
Probiotic-rich Greek yogurt contains live cultures that can boost gut health, the immune system, and can lower rates of infection.
Greek yogurt has several health benefits that go beyond those of orgenany yogurt. For starters, it's lower in carbohydrate content and has roughly double the amount of protein as ordenary yogurt.
It also contains healthy fats as well as beneficial probiotics. Research has shown health advantages of these. First and foremost, protein. Newer data suggests that higher protein in the diet is associated with better bone health, better muscle retention, better functional ability, lower body fat, lower triglyceride levels, and better weight management.
So here are seven great foods to get you started on a healthy way of eating. As we have seen, a healthy diet should concentrate on nutrient-dense foods and drinks.
Everybody can use the food density approach for their long-term health. Experts suggest that people choose a range of foods in order to get the nutrients they need. That means people should not just eat one, but seven foods in order to get as many nutrients as possible.
Enjoy !
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