Do you think you have a healthy and balanced diet? But how can you be sure to choose what you eat? Do you know which foods are the best for your health?
For generations, it has been common knowledge that health is on the plate! So, choosing foods that are low in fat and high in nutrients is essential to ensure that you are in good shape and avoid disease.
Here is the list of foods to consume without moderation for iron health.
- 1. The best foods: green leafy vegetables
- 2. Legumes
- 3. Fruits
- 4. Old grains
- 5. The sweet potato
- 6. Garlic
- 7. Mushrooms
- 8. Cruciferous vegetables
- 9. Egg white
- 10. Whitefish
- Better Foods vs. Superfoods
1. The best foods: green leafy vegetables
Green leafy vegetables like romaine lettuce, spinach, arugula or chard are three times beneficial. Indeed, these foods you should to eat because they are very low in fat, which is ideal for weight loss or food rebalancing.
On the other hand, they contain minerals and vitamins including calcium, potassium or vitamin A. Finally, according to many studies, they help prevent certain diseases such as diabetes, cancer or heart disease.
These foods can, therefore, be eaten without restriction and at all meals. Depending on how they are cooked, they can be a healthy starter or a light side dish.
Low-fat legumes include beans, broad beans, peas, and lentils. They contain no cholesterol and are rich in vitamins, fibre, protein and minerals such as magnesium and zinc. These foods prevent many diseases and have several health benefits. In particular, they help reduce blood pressure and control blood sugar levels.
In addition, regular consumption of legumes helps in weight loss because their high fibre content gives a feeling of lasting satiety. One more reason to include them in this selection of the best foods for your health.
The fruit is the perfect choice for a sweet yet low-fat snack. They also have the quality of being rich in fibre, vitamins and minerals. Some fruits even contain antioxidants that fight heart disease, osteoarthritis, or ageing.
We will preferably taste the raw fruits but we can also prepare them in smoothies or salads.
4. Old grains
In recent years, ancient cereals such as quinoa, bulgur or spelled have made a big comeback on our plates. However, they are all low in fat and rich in nutrients. These cereals contain in particular proteins, fibres, vitamins E and B, phosphorus or even iron. A real energy cocktail to be consumed without moderation!
They also have the qualities of satiating, supporting good digestion and reducing the chances of heart disease. In short, the total to be among the best foods for health.
5. The sweet potato
Low in fat, sweet potato contains vitamins A, B and C. It is also rich in minerals such as manganese and potassium, and beta-carotene (which gives it its orange colour). However, beta-carotene is an antioxidant known to be beneficial for the eyes: it protects in particular against cataracts and ageing eyesight.
Sweet potatoes can, therefore, be a very healthy accompaniment to your meals.
The benefits of garlic are often unsuspected. However, this condiment is low in fat and very low in calories. In addition, it has often been used in medicine as it strengthens the immune system and helps lower blood pressure and cholesterol. We, therefore, do not hesitate to favour garlic in our culinary preparations.
Low in fat, mushrooms are an excellent ally for our health. Whether it’s button mushrooms, Crimini, Portobello, Shiitake or oyster mushrooms, mushrooms are full of health benefits. The nutrients contained vary by species but all contain potassium, fibre, minerals and vitamin B.
Mushrooms are also endowed with antioxidants which have anti-inflammatory effects. Studies have also shown that they help strengthen the immune system and that certain mushrooms have anti-carcinogenic properties.
8. Cruciferous vegetables
Cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, cauliflower, Chinese cabbage, or turnip are excellent for your health. Indeed, they are an important source of nutrients because they contain fibre, minerals and vitamins C, E and K. Low in fat, they also contain glucosinolates which have anti-carcinogenic effects.
Thus, these vegetables can prevent many cancers such as colon, breast, stomach or lung. To retain their benefits, cruciferous vegetables should be eaten raw or steamed.
Last info for the road? The term cruciferous refers to the flowers of these plants, whose four petals are arranged in a cross.
9. Egg white
Eggs are not considered highly recommended health foods. This is due to the presence of fat and cholesterol but they are concentrated only in the yolk.
Thus, white turns out to be low in fat and calories and an excellent source of protein. We can therefore easily eat egg whites as part of a food rebalancing.
Among the white fish, we find haddock, perch, cod, pollock or hake. These fish are very low in calories, very low in fat and contain a lot of protein. They also provide essential vitamins and minerals like phosphorus and vitamin B12.
Better Foods vs. Superfoods
Today it is essential to pay attention to what you put on your plate if you want to ensure good health. Thus, fruits and vegetables must, in particular, make a place of choice in our diet.
You may have noticed that this top 10 best health food does not apparently contain any “ superfoods ”. These are however very fashionable, like spirulina, turmeric or goji berries.
Of course, it is not appropriate to oppose these two types of food: it is enough just to make sure to include them all in a varied, healthy and low-fat diet. This is the key to solid health!