02.Oct.2012 Healthy Eating Diet Foods

Written by: Jasper Ceta

Maintaining a healthy eating diet isn’t as restricting or boring as many people think. There are a wide variety of healthy foods that are packed with essential nutrients. Here is an example of a few foods that you should include in your everyday diet.


Essential nutrients it provides: Vitamin A, C & K, magnesium, iron, calcium, methylenedioxyflavonol glucuronides (group of flavonoids), and phytoecdysteroids. I really can’t say enough about just how beneficial spinach is to your health. The list of essential nutrients are too overwhelming to list them all. It’s a powerful antioxidant that helps keep you young and healthy. There’s no exude for withholding spinach from your diet. A simple way to eat spinach is to put it in a shake!


Essential nutrients they provide: Vitamin C, anthocyanidins (antioxidants). Blueberries might just be one of the most health-friendly foods to store in your fridge. Blueberries are literally bursting with flavor and nutrients and make an incredibly tasty addition to oatmeal, cereal or even salads. Aside from being high in vitamin C, blueberries are also packed with antioxidant phytonutrients known as anthocyanidins. These anthocyanidins make blueberries a beacon of health. In fact, there are so many benefits that they can’t all be listed here (you’ll just have to take our word on this one).

Tomato juice

Essential nutrients it provides: Vitamin A, C & K, lycopene (an antioxidant) and potassium. In the area of food research, no nutrient has received more attention in recent years than lycopene, an antioxidant found in tomatoes. This carotenoid has been linked to the prevention of certain cancers, most notably colon and prostate cancer. Wait, though — it gets even better than that. When tomatoes are teamed with broccoli, an additional protective effect is produced, making this duo one of the most antioxidant foods recognized by science and a must for your healthy eating diet.


Essential nutrients it provides: Vitamin C, K & A, folate, sulforaphane (phytonutrient), and indoles (group of phytonutrients). Like cauliflower and other cruciferous vegetables, broccoli contains sulforaphane and a group of phytonutrients known as the indoles, all of which have significant anti-cancer effects. Research has also shown broccoli to provide significant cardiovascular benefit. Even more astonishing: Just one cup of broccoli contains nearly twice the recommended daily amount of vitamin C!


Essential nutrients they provide: Protein, choline and selenium. An egg is a protein powerhouse providing high-quality protein at a low caloric cost (just 1 egg provides nearly 6 grams of protein in 68 calories). Egg yolk is also an excellent source of choline, a member of the B vitamin family that is involved in a great number of metabolic and cellular processes. Eggs have also been linked to reducing cholesterol and promoting weight loss, so get crackin’.


Essential nutrients it provides: Calcium, protein, vitamins B2, D & K, and phosphorus. Cow’s milk is a near necessity for the health-conscious individual. Milk is best known for being a great source of calcium, which is useful for maintaining the strength and density of bones. In the body, calcium combines with phosphorous to form calcium phosphate, a mineral component that gives structure to bones. The added vitamin D in milk also helps to ensure calcium’s availability in the blood and may even be protective against certain cancers. Topping things off, milk is also a great source of high-quality protein, providing roughly 8 grams of complete protein per cup. Great for your healthy eating diet so drink up!


Essential nutrients it provides: Calcium, probiotic bacteria and vitamin B2. Yogurt is great for a healthy eating diet because of its fantastic health benefits and its ease of preparation. High-quality yogurts contain live bacteria cultures that have been extensively studied for their ability to support the immune system. These bacteria are essentially harmless to humans, and it’s thought that by competing for space and resources in the body, these friendly microbes help maintain the balance between good and bad bacteria.


Essential nutrients they provide: Vitamin C, flavonoids. Lemons or limes are welcome additions to anyone’s healthy diet. Not only can they be stored for upward of one month when refrigerated, but they also make plain-old water taste great. Like other citrus fruits, lemons and limes are loaded with vitamin C, one of the most important antioxidants in nature. Vitamin C travels through the body neutralizing free radicals that have the potential to damage cells of the body leading to cancer or inflammation. Citrus fruits may therefore protect against inflammatory disorders like arthritis and can also boost the body’s immune defenses against various infections. They are a must for a healthy eating diet.


Essential nutrients it provides: Dietary fiber, protein and molybdenum. Made of chickpeas, hummus is rich in both soluble and insoluble fiber. Soluble fiber helps to maintain cholesterol levels while insoluble fiber prevents constipation. In any healthy eating diet, your digestive system should produce regular bowel movements, so constipation is a huge no no. Hummus is also a great source of molybdenum, a trace mineral important for its role in detoxifying sulfites. Sulfites are chemical compounds that are popularly used as preservatives in wines and other foods.

Eating healthy foods isn’t solely about maintaining a healthy weight. Having a healthy eating diet also helps to improves skin complexion, keeps your immune system strong, sharpens eyesight, and lowers the risks of obtaining a heart attack or stroke. Over-all heath is what makes eating right so important!

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