Experts love these healthy foods that have been proven to fight disease and increase energy. Add them to your next shopping list or order them online for quick access to your best physical shape.
The first step to successful food preparation: take the right ingredients in hand. Our latest healthy grocery list is like your treasure map, leading you to healthy foods to fill your basket with building blocks for endless healthy meals. A plan also speeds up your shopping spree.
Your full list of healthy foods
Before going to the store, take stock of your closets and then make your grocery list to close the holes. Investing in shopping time ahead of time can remove the two biggest obstacles to healthy cooking: not enough time and not the right ingredients, says Samantha Lynch, RD, who made a list. natural food supermarkets. (See also: Prepare Mediterranean Lunch in 3 Easy Steps)
Make sure you list all of our top 10 healthy eating options below and add additional items and favorites for the grocery schedule (save them to your phone or download them below). When you have all your products, please take a look at our great ideas for meal planning and start cooking!
Healthy Eating # 1: Lemons
A single lemon has more than 100 percent of its daily vitamin C intake, which can help increase “good” HDL cholesterol and strengthen bones. (Did you know that vitamin C also has positive effects on healthy skin?)
Tip for a healthy diet: Add a lemon wedge to your green tea. One study found that citrus fruits increased your body’s ability to absorb antioxidants from drink by about 80%.
Healthy Eating # 2: Broccoli
A medium-sized broccoli stem contains more than 100% of your daily vitamin K requirement and almost 200% of your recommended daily dose of vitamin C, two nutrients that are important for bone development.
The same serving also prevents many types of cancer.
Healthy nutrition tip: Skip! Store up to 90% of the vitamin C in broccoli in the microwave. When steaming or cooking, only 66% of the nutrients are retained. (Learn more: how to get the most nutrients from your food)
Healthy Foods # 3: Dark Chocolate
Only a quarter of an ounce a day can lower blood pressure in people who would otherwise be healthy. 10 Small Changes to Improve Your Health
Cocoa powder is rich in flavonoids, antioxidants that lower “bad” LDL cholesterol and increase “good” HDL levels. (Does DYK say flavonoids are a kind of phytonutrient? Learn about these potencies that everyone is talking about.)
Advice on healthy eating: A bar of dark chocolate contains approximately 53.5 milligrams of flavonoids. A bar of milk chocolate is less than 14.
Healthy Diet No. 4: Potatoes
A red potato contains 66 micrograms of folic acid for cell growth, about the same amount as in a cup of spinach or broccoli.
Sweet potato contains almost eight times the amount of vitamin A that fights cancer and strengthens the immune system that it needs every day.
Tip for a healthy diet: Let your father cool down before eating. Research has shown that it can help you burn about 25% more fat after a meal thanks to the fat-resistant starch in this healthy food.
Healthy Eating # 5: Salmon
An excellent source of omega-3 fatty acids that have been linked to a lower risk of depression, heart disease and cancer.
A 3-ounce serving contains almost 50% of your daily niacin dose, which can protect against Alzheimer’s and memory loss.
Tip for a healthy diet: Choose wild farming instead of agriculture, which contains 16 times more toxic polychlorinated biphenyl (PCB) than wild salmon.
Healthy Eating # 6: Nuts
It contains most of the omega-3 fatty acids of all nuts, which can help lower cholesterol.
Omega-3 fatty acids have been shown to improve mood and fight cancer. They can also protect against sun damage (but don’t skip the sun protection factor).
Tip for a healthy diet: Take a dessert with you: The antioxidant melatonin contained in nuts regulates sleep. (Related: The 10 Healthiest Nuts and Seeds)
Healthy Diet No. 7: Avocados
Rich in healthy and satiating fats, a study showed that it lowers cholesterol by about 22%.
One of them contains more than half of the fiber and 40% of the folic acid that you need every day. This can reduce your risk of heart disease.
Tip for a healthy diet: If you add it to your salad (we are obsessed with this avocado salad with kale), the intake of essential nutrients such as beta-carotene can be three or five times higher than in salads without this healthy food.
Healthy Eating # 8: Garlic
Garlic is a potent pathogen that can inhibit the growth of bacteria, including E. coli.
Allicin, a compound contained in garlic, has a strong anti-inflammatory effect and has been proven to help lower cholesterol and blood pressure.
Advice for a healthy diet: Crushed fresh garlic releases most of the allicin. Don’t boil over; Garlic that has been exposed to high temperatures for more than 10 minutes loses essential nutrients.
Healthy Diet No. 9: Spinach
Recent research has shown that spinach is one of the most effective among fruits and vegetables that fight cancer.
Tip for a healthy diet: Spinach is a healthy and tasteless ingredient for every smoothie. You won’t try, we promise! Try mixing 1 cup of spinach, 1 cup of grated carrot, one banana, 1 cup of apple juice, and ice cream. (Related: 10 green smoothies you’re guaranteed to love)
Healthy Eating # 10: Beans
The same healthy eating habits can also lower the risk of breast cancer.
Advice for a healthy diet: The darker the bean, the more antioxidants it contains. One study found that black bean pods contain 40 times more antioxidants than white bean pods.