Foods You Should Be Eating, Research on disease prevention, lifespan, and taking care of your body from the inside out backs this up.
Let’s start by ignoring the fact that grapefruit and pomegranates aren’t on the list at all. I mostly chose the image because I liked it, but feel free to add those fruits to your shopping list anyhow – they’re also extremely nutritious!
It seems like eating 15 different foods every day (or 17 if you include the photo) is a lot to handle. It is, to be honest, especially if you aren’t used to eating this manner.
The point of these kinds of lists isn’t to achieve perfection or even to strive for it. Instead, use this article and the facts cited below as motivation to eat more of these foods on a regular basis. You’re already on your path to success if you can eliminate 5 foods one day and a different 5 the next. Please bear in mind that this is merely a recommendation that should be tailored to your specific needs and tastes.
“You are either feeding disease or fighting it every time you eat or drink,” Heather Morgan says.
The 15 Foods You Should Be Eating Every Day And Why:
1. Red/Dark Berries
(blueberries, blackberries, acai, goji, cherries, strawberries, raspberries)
The 2010 Global Burden of Disease Study was developed by 500 researchers from 50 different nations in what is presently the largest definitive analysis of risk factors for mortality and disease in history. Diet was discovered to be the major cause of death, disability, and disease in the United States.
Furthermore, researchers were able to determine that not eating enough fruit — specifically, not eating enough berries — was one of the most successful predictors in predicting disease.
What is it about berries that makes them so special? Simply told, it’s because of their color! Berries are second only to spices in terms of a nutritional punch, as they are the type of fruit with the highest levels of antioxidant capabilities. Indeed, an American Cancer Society study of nearly 100,000 men and women revealed that those who ate the most berries had a lower risk of dying from cardiovascular disease.
(soybeans /edamame, black beans, kidney beans, lentils, split peas, chickpeas)
Beans (also known as legumes) have been identified as one of the “most important predictors of survival in older people” according to research conducted on the diets of people from all over the world.
In fact, legume consumption was revealed to be the only food element that was directly linked to a longer lifetime, with an 8% reduction in the chance of death for every 20 grams (about 2 tablespoons worth) of beans ingested daily.
Because of their high levels of a chemical known as phytoestrogen, soybeans, and soyfoods, in general, have been associated with a reduced risk of breast and prostate cancer. Phytoestrogen acts by preventing the receptor’s access to genuine estrogen, reducing the negative effects of other lifestyle factors like weight gain, dairy consumption (high estrogen), and hormonal swings.
(almonds, walnuts, pecans, pistachios, Brazil nuts, cashews, hazelnuts, macadamia nuts)
Not only has eating a handful of nuts every day been linked to a lower risk of chronic diseases including heart disease and diabetes, but nuts have also been demonstrated to lower oxidation and blood sugar levels in the body, as well as LDL (bad) cholesterol, enhancing vascular function.
Despite their naturally high-fat content, studies have found no link between daily nut consumption and weight gain, with results indicating a link between nut consumption, a smaller waistline, and a lower risk of obesity.
Ground flaxseed delivered one of the strongest anti-hypertensive effects ever achieved by a single food item, according to a groundbreaking study published in 2013. The researchers discovered that just a few tablespoons of the item (added to a smoothie or baked goods, say) generated a favorable reduction in blood pressure and stroke risk that was 2–3 times stronger than adding daily aerobic endurance exercises.
Although flax should not be used to replace your workout routine entirely, the nutritional benefits of this great seed make it well worth including in your regular meal planning.
5. Other Seeds
(chia seeds, hemp seeds, pumpkin seeds, sesame seeds, fennel seeds)
Seeds are high in fiber and omega-3 fats, and they’re small enough to add to most cuisines without bringing too much attention to themselves.
Chia seeds, in particular, were found to lower inflammatory molecules in the blood and moderate blood sugar levels when ingested with or immediately after a meal. Overall, this is a fantastic complement to your everyday diet.
Dates, by the way, are one of the highest sugar foods on the globe, with an amazing 80 percent sugar content by weight. To put this in context, pure cake icing contains just 60%, maple syrup contains only 66 percent, and a handful of cotton-candy-flavored jelly beans contains only 70%.
Dates, despite their high sugar content, have a low glycemic index, which means they have no significant influence on blood sugar levels and have never been shown to improve triglyceride or oxidative stress levels.
Dates are high in dietary fiber and polyphenols, making eating 3–10 dates a day a terrific method to prevent disease, improve gut health with prebiotics, and fulfill the sweet tooth of anyone with a sweet tooth.
7. Cruciferous Vegetables
(broccoli, Brussel sprouts, horseradish, kale, cauliflower, cabbage, boy choy, arugula, radishes, turnip greens)
Cruciferous vegetables contain an active component that makes them a nutritional powerhouse in terms of disease prevention. Sulforaphane is a substance that protects our brain, preserves our vision, protects us from free radicals and dangerous environmental products, and treats and prevents the growth of many cancers.
There is one exception, though: you won’t receive enough sulforaphane unless you eat cruciferous veggies uncooked on a daily basis (and thus, its protective nutritional benefits). This is because the enzyme required to make this super-compound is destroyed as soon as it comes into touch with heat, which occurs during the cooking process.
What’s fascinating is that if you chop your broccoli, cauliflower, or turnip greens and leave them to sit for 45 minutes before baking or boiling them, the enzyme will have had enough time to work its sulforaphane magic, allowing the vegetables to retain the same nutritional value as if they were eaten raw in the first place. I know, it’s insane, isn’t it? Check out my post on What Chopping Your Vegetables Has To Do With Fighting Cancer for additional information on the science behind this occurrence.
8. Whole Grains
(barley, brown rice, quinoa, oats, millet, popcorn, whole-wheat pasta, wild rice)
Whole-grain meals are not only one of the healthiest ways to get your carbs for the day, but they also provide a number of health benefits by assisting in the creation and maintenance of our gut flora.
When fiber is broken down in the colon, it sets off a chain reaction that releases a plethora of helpful compounds into the bloodstream, as well as good side effects such as a reduced risk of Type 2 Diabetes and inflammation.
(turmeric, cumin, cinnamon, ginger, saffron, cloves, cardamom, chili powder, nutmeg, coriander)
The average person’s DNA damage will be found in roughly 7% of their total cells. This ‘damage’ is caused by microscopic breaks in the strands of our DNA, which can be caused by a variety of circumstances including free radical exposure.
Free radicals, in case you didn’t know, are the molecules that cause mutations in the body, wreaking havoc on lipids, proteins, and DNA, increasing the risk of disease and cancer in the process. Free radicals are mostly unavoidable as a result of the natural process of cellular metabolism, but they can be protected against by consuming anything with anti-oxidant or detoxifying characteristics.
Furthermore, research has revealed that integrating spices and herbs in our diets, such as rosemary or ginger, can reduce DNA damage by 25% – yes, it is possible to reduce DNA damage by diet. Turmeric was discovered to work far better, and at a much lower dose (just a pinch, daily). For optimal free-radical fighting (and anti-inflammatory) effects, use 1.5 tablespoons plus a couple of pinches of similar spices.
10. Leafy Greens
(spinach, collard greens, lettuce, other salad greens, swiss chard)
Individuals who consume more leafy greens not only score better in cognitive tests, but they also aid to slow down the aging process within the brain (even if just by a year or two) according to studies.
This is because, as we age, the amount of blood flow to our brain decreases considerably — most likely as a result of a decrease in nitric oxide production — preventing our blood vessels from dilation. As a result, eating nitrate-rich vegetables like spinach and swiss chard on a daily basis may help to avoid neurological disorders like dementia and Alzheimer’s.
11. Fermented Foods
(sauerkraut, tempeh, kombucha, plant-based kefir)
Miso, kimchi, and sauerkraut are fermented foods that include naturally occurring probiotics that can maintain the gut microbiome.
Probiotics not only help to maintain a healthy balance between the bacteria we want in our bodies and the bacteria we don’t, but they also have other benefits. Fruits and vegetables that have been fermented have been proven to have higher antioxidant and vitamin content, assisting in disease prevention in multiple ways
12. Sea Vegetables
(seaweed, nori, dulse flakes).
According to a population study of women with and without breast cancer, consuming a single sheet of nori seaweed each day can reduce the chance of getting or redeveloping breast cancer by more than half.
Seaweed and sea vegetables, in general, are thought to assist to moderate the levels of estrogen processes in the metabolism, minimizing the risk of cancer and sickness connected with it.
Sea vegetables not only make up 30% of all edible plants on the planet, but they also include phytonutrients found nowhere else. Because of their high levels of fiber, polyphenol defensive chemicals, polysaccharides, and carotenoids, adding a teaspoon of this super seafood on your supper from time to time can help to fight disease from the inside out.
Whether or not you consider water to be food is only a minor worry of mine compared to whether or not you remember to drink enough. We understand that water is crucial, but if this list were ordered by whatever one item is associated with the best health outcomes, water would easily be at the top.
Even after taking into account other factors like lifestyle, nutrition, and exercise, a study has found that persons who drink 5 or more glasses of water per day had a 50% lower risk of dying from heart disease than those who drink 2 or less.
Aside from being the lifeblood of all life on our planet, drinking enough water boosts energy, improves skin, mental health, and digestion processes, and drastically lowers the risk of many health problems, including obesity.
14. Green Tea
Tea drinking has been linked to a lower risk of stroke, heart disease, and early mortality, with green tea holding the lead in terms of antioxidant content and immediate health effects.
Green tea leaves are also thought to have the ability to interfere with each stage of cancer formation, from the growth of the first mutated cell to the development of a tumor to the spread and progression of cancer within the body, in addition to lowering the levels of oxidative damage within our DNA. As a result, incorporating a cup of green tea into your daily morning routine is a simple and effective method to improve your general health in the long and short term.
15. Vitamin B12 Supplement
B12, commonly known as cobalamin, is a vitamin that is important for cell metabolism. Its presence in the body is critical since not getting enough B12 can have catastrophic effects.
Interestingly, humans could essentially maintain their levels of vitamin B12 as a result of eating vegetables grown in untreated soil a thousand or so years ago. Unfortunately, due to contemporary sanitization techniques, our farming soil no longer contains sufficient levels of B12.
B12 deficiency is frequently cited as a problem mainly for vegetarians and vegans (since animals we eat for food are given B12 supplements before slaughter), however, new research has shown that plant-based eaters have lower rates of B12 deficiency than people on any other diet.