10 Foods To Include In Your Diet For Optimal Health
Eating well is one of the fundamentals to achieving optimal health; physically, mentally and overall well-being. While it’s important to address our total caloric intake on an average, it is also important for us to pay attention to what we’re eating.
As the saying goes, we are what we eat, and based on my personal experience as well as my client's, here are 10 types of food that we need to eat more frequently for optimal health;
1. Dark Leafy Greens
Dark leafy greens such as spinach, bakchoi, arugula, and choisum are not only low in calories but also rich in vitamins and minerals such as potassium, calcium, iron, vitamin Bs, C, etc. which helps support our body’s metabolism, digestion, and nutrient absorption.
2. Nut
Nuts are rich in unsaturated fat and other vitamins and minerals such as vitamin E, magnesium, and iron that can help with improving our lipid profile, heart health, cognitive and hormonal function. Look out for nuts such as almonds, cashew, pecan, macadamia, and brazil nuts. Keep in mind that nuts are higher in calories, so eat in moderation.
3. Salmon
Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for improving our heart, brain, skin, and overall health. Alternatively, you can also opt for other fatty fish that have similar benefits to salmon such as mackerel, sardine, and trout.
4. Beetroot
Packed with essential nutrients such as vitamin A, B, C, calcium, iron, potassium, and fiber, beetroots have been associated with numerous health benefits, including improved performance and stamina during exercise due to the ingredient called nitrate which helps with improving blood flow, as well as lowering blood pressure and cholesterol levels.
5. Dark Chocolate
Any dark chocolate above 70% cacao (the higher the percentage the better), contains minerals such as magnesium, iron, copper, and manganese, which can be beneficial to lowering blood pressure and increasing blood flow, similar to beetroot. However, dark chocolate is considered caloric dense food and has a lower satiety effect, thus it is best to consume in moderation.
6. Garlic
Garlic is not just a flavor enhancer to any dish but also contains many health benefits such as improving blood pressure, cholesterol level, and immune system. So make sure you dice up a few cloves of garlic when you’re cooking
7. Berries
Berries are rich in antioxidants and are generally lower in calories per serving compared to other fruits. Berries such as blueberries, blackberries, raspberries, strawberries, acai berries, and goji berries can help with improving insulin sensitivity, immune system, managing cravings, and lowering cholesterol levels.
8. Whole Eggs
Whole eggs are not only packed with high-quality protein but also nutrients such as choline (which most of us don’t get enough of), selenium, vitamin D, and omega-3s. Although a small amount of cholesterol can be found in egg yolks, it does not contribute to raising our blood cholesterol levels.
9. Cruciferous Vegetables
Cruciferous vegetables such as brussels sprout, broccoli, cauliflower, cabbage, and kale are rich in vitamins, minerals, and dietary fiber, not to mention very low in calories per serving, ideal for those who wish to increase their satiety levels with their meal and improve their health markers on lipid profile, blood sugar and reduces the risk of chronic diseases.
10. Legumes
Legumes such as black beans, pinto beans, chickpeas, peas, lentils, and soybeans are rich in magnesium, iron, zinc, protein, and dietary fiber, which are essential for improving our overall health especially when it comes to managing our blood cholesterol level, blood pressure, insulin sensitivity, and digestion.
The above are just some examples of nutrient-dense food and by doing your own research, you'll be able to find even more options. Keep in mind that nutrient intake and energy balance in terms of having sufficient calories to fuel your lifestyle is key when the goal is to achieve optimal health.
