Improve your health with these 20 everyday foods.

Health Preferment Leads

Making a few healthy changes to our diet can change the way we feel. The good news is that we don't need rare or expensive ingredients to make a real difference. With the help of a registered dietitian, we've discovered game-changing everyday foods that can rev up your diet. Good food can be easier and more casual than you think.

Here are some foods those good for your Health

Contents

1. Improve your health with these 20 everyday foods. 1
2. Jerusalem Artichokes. 2
3. Apple. 2
4. Avocado. 2
5. Beets (Beetroot) 2
6. Chicken Livers. 2
7. Eggs. 2
8. Fresh Herbs. 3
9. Kale. 3
10. frozen berries. 3
11. Garlic. 3
12. Milk kefir. 3
13. Oats. 3
14. Olive oil 4
15. seed mix. 4
16. Spices. 4
17. Sweet potatoes. 4
18. Tinned pulses. 4
19. Tomatoes. 4
20. tofu. 4

Jerusalem Artichokes

Delicious and ridiculously easy to grow (it's considered a weed in many public gardens), this root vegetable is sweet, smoky and supercharged with special nutritional value. "Jerusalem artichokes are high in prebiotic fibre, which feeds our gut bacteria," says Anna. Onions, garlic, leeks and asparagus are other prebiotic vegetables, but it's really worth learning to love the knobby 'sunchokes'. You can mash cooked root vegetables with potatoes, mix them into soups or serve them as a simple side dish.

Apple

"Yes, they are common and basic, but apples are actually good for us," says the registered nutritionist. "The pectin they contain is a great fiber to aid digestion. Red apples are especially rich in quercetin, which is useful for people with allergies because it helps boost the immune system."

Avocado

Good news for guacamole fans: Avocados is a solid, healthy addition to your plate. “They’re high in monounsaturated fats, which are great for cholesterol control,” says Anna. “They’re also a good source of vitamin E, which is good for your skin. A nice food for health.

Beets (Beetroot)

This brightly colored vegetable is packed with anti-inflammatory compounds called polyphenols, which help reduce the risk of disease and cell damage, so it's always a good idea to include them in your diet. It's easy, too; sweet beets are perfect in salads, while the raw, earthy root can be mashed into salsas, tomato sauces, or grain-based salads. "Beets are very good for cardiovascular health," Athletes drink beet juice.

Chicken Livers

If you're immune to the charms of bland pâté or seared liver straight from the barbecue, consider this: These rich, delicious nuggets of offal are so high in vitamin A and iron that they're practically supplements. Still, even the best-fed liver is one of the cheapest forms of meat you can buy. True gourmets soak their livers in milk before cooking to remove bitter flavors. It’s a source of iron (100%).

Eggs

If you want to cover your nutritional needs, eggs are a no-brainer. These perfectly packed portions of protein contain all nine essential amino acids our bodies need to grow and repair, as well as plenty of important vitamins. Getting the most out of eggs is incredibly easy, too. Our bodies readily absorb their nutrients, so steaming them on toast, whipping them into a flaky omelet, or serving them over spicy, stir-fried bibimbap is a quick nutritional boost. There will be a way. Egg is a strong food for health.

Fresh Herbs

Medicinal herbs offer us a double benefit: great flavor and remarkable effects on our health. Whether it's parsley's high vitamin C content (great for our immune system), cilantro's calming effect on brain activity, or basil's enzymes, almost all herbs have a positive effect on our health. To get the most benefits for your body, be sure to change up the herbs you add to your diet, rather than just sticking to one favorite.

Kale

Kale is a truly solid ally in your quest for better health, and the thinly sliced ​​ribbons are easily incorporated into any soup, stew, risotto, or pasta dish. “All cruciferous vegetables are good because they are high in fiber and sulforaphane, which is helpful for detoxing because it supports the liver,” says Anna. “But kale and broccoli are more easily digestible than cauliflower and Brussels sprouts.

frozen berries

What would our ancestors have given for a year-round supply of seasonal berries? Thanks to the magic of the freezer, we can tap into the nutrient-rich reserves of blueberries, blackberries, and raspberries every time we whip up a smoothie, bowl of yogurt, or summer dessert.

Garlic

Garlic is not only essential for some of the world's tastiest dishes, but it also has beneficial effects on the health of those who eat it regularly. Research has shown that eating garlic protects our heart as we age and can avoid osteoarthritis; plus, it has powerful antibacterial properties. One study suggests that cloves that have just begun to sprout may be expressly good for heart health, while pre-chopped garlic cloves are less nutritious than fresh ones. Looking for a way to combat garlic breath? Simply enjoy a glass of milk with your delicious garlic dishes.

Milk kefir

Packed with gut-friendly live bacteria, this acidic drink is so potent that an occasional sip is enough to keep you healthy. “It has more live cultures than yogurt, plus calcium, so it’s good for adding diversity to the bacterial community in your colon,” says Anna. “You can easily make it at home, too.

Oats

From porridge and smoothies to biscuits and breads, this humble pantry staple deserves a big place in your daily routine. “Oats are high in a special fiber called beta-glucan, which has been shown to lower cholesterol,” says Anna. They also help with our digestion, making life more comfortable for anyone with bowel movement issues.

Olive oil

"Olive oil is an important part of the Mediterranean diet and many studies have shown that it is healthy. It helps because it contains good fats, monounsaturated fats, which are found in butter, for example, instead of saturated fats." As a poor harvest has made olive oil more expensive,

seed mix

Any seed is good for our health, but it is even better to have a diverse mix: they will give us zinc, extra fiber and some good fats for our immune system. Seeds are power of body.

Spices

The powerful nutrients found in the roots, seeds and barks of plants have been captured since ancient times, adding not only vibrant flavors but also medicinal effects to our foods. “These antioxidants are concentrated when dried and ground.

Sweet potatoes

A simple tip for finding the most nutritious fruits and vegetables is to look for bold colors, and these bright orange tubers are a great example. "Potatoes are good for beta-carotene, which our bodies convert into vitamin A," says the expert. "It's great for the immune system and vision, and every cell needs it to regenerate." Other orange fruits and vegetables (such as pumpkins, carrots, and oranges) also contain beta-carotene, which helps fight cell damage that causes many diseases.

Tinned pulses

Tinned pulses, lentil plant, chickpea plant, and split peas are workhorses that can round out your pantry staples and pack a punch of fiber you can actually feel good about. Cheap, filling, and super easy, they can make anything from beef burgers to jackfruit curry. They're also delicious on their own as quick lentils, dressed up as a salad, or as a side dish.

Tomatoes

Fresh, canned, bottled, sun-dried, or pureed, tomatoes are an easy addition to any quick meal or spur-of-the-moment snack, and they're so common, it's easy to forget that they have an impressive nutritional profile. They're high in the vitamins and fiber you'd expect from a bright fruit, but also lycopene – a nutrient that may protect us from everything from sunburn to heart disease.

tofu

Want a healthy protein that will last a long time in your fridge and is incredibly versatile to eat? Up your tofu intake by adding it to a stacked sandwich, kebab, or taco. “It may seem basic,” says Anna, “but tofu is a really good protein, especially for people following a plant-based diet, and it sometimes contains calcium in a water solution.

Note:

Boost your health with these 20 everyday superfoods: fruits like berries and apples, leafy greens like spinach, lean proteins like eggs and fish, whole grains, nuts, seeds, yogurt, and herbs. These nutrient-dense foods support energy, immunity, and overall health with ease.

“All these foods are beneficial for daily health”