5 Foods You Should Be Eating Every Day
(1) OATS
Oats are one of the most nutritious foods on the planet that are full of protein, magnesium, iron, zinc and several B vitamins. And, they not only provide your body with plenty of nourishment, but can also help improve your cholesterol levels and reduce your blood sugar, support weight loss, contribute to healthy energy levels, plus they contain plenty of prebiotic fibre which is essential for maintaining your gut health.
How to enjoy them: To get as much nutrition from them as you can, soak them overnight before eating them to reduce phytic acid, which can reduce the absorption of some of the nutrients they contain. You can also eat them raw as muesli, cook them into a warm porridge or turn them into overnight oats, using this simple recipe.
(2) BROCCOLI
Oh these lovely mini green trees! Love it or hate it, broccoli is a veggie that can help you get a significant chunk of the nutrients you need every day, including folic acid, vitamins A, C, E and K. It also contains plenty of potassium, which is important for maintaining healthy energy levels, and calcium for strong bones. Last but not least, its antioxidant power and bioactive components may also help fight inflammation in your body and reduce the risk of certain types of cancer.
How to enjoy it: To maximise its benefits, steam broccoli instead of boiling it or using other cooking methods that expose broccoli to high heat or water for a long time. Steaming preserves the highest share of heat sensitive nutrients like vitamin C and minimises leaching of minerals in the surrounding water. Once it’s cooked, eat it together with a small amount of healthy fat (e.g. olive oil, avocado, nuts, fish etc.) to help absorb the fat-soluble vitamins in broccoli, including vitamins A, E and K.
(3) ALMONDS
Almonds are a must have low-carb snack that’s rich healthy fats that can help you lower the “bad” (LDL) cholesterol and support your heart health, as well as magnesium and B vitamins, which are both important for healthy energy levels. Only 1 handful of almonds will also give you two thirds of recommended daily dose of vitamin E (very important for a healthy skin), 18% of fibre and 12% of protein.
How to enjoy them: Choose whole almonds with the skin on over blanched almonds, as a huge part of their nutrients are contained in the skin. If you can, soak them in warm water for a few hours and then fully dry them in the oven before you eat them, as this will reduce phytic acid and improve nutrient absorption. Or, you can also ground them and bake them into a healthy desert like this almond bread.
(4) GARLIC
For many people, garlic is not exactly at the top of the list when it comes to herbs, due to its strong smell. But, excluding garlic from your daily meals might also mean that you’re missing out on whole lot garlic magic that can greatly benefit your health. For example, garlic is one of the most potent herbs that has well known antimicrobial, anti-inflammatory and antioxidant properties. If you eat it regularly, garlic can help boost your immune system, reduce cholesterol and blood pressure, help detox your body and may even help protect against cancer. And, garlic also contains plenty of prebiotic fibre, which feeds the beneficial bacteria in your gut to help maintain a healthy gut flora.
How to enjoy it: To get the maximum benefit, garlic is best eaten raw, for example sprinkled over a salad or added to a hot meal just before the end of cooking. Make sure that, after you’ve chopped it, you let it sit on your chopping board for about 10-minutes before you use it, as this will maximise its potency by allowing allicin, the compound that’s responsible for many of the garlic’s health properties, to fully form and maximise garlic’s benefits.
(5) GRAPEFRUIT
Similar to other citrus fruits, grapefruit is rich in vitamin C, a powerful antioxidant that’s important for a number of body functions, including a healthy immune system. Just one medium grapefruit will give you 150% of the daily recommended amount of vitamin C, as well as 20% of fibre, 9% of calcium, 34% of potassium and 44% of folic acid. Potassium and folic acid are both key nutrients for healthy energy levels, so if you’re struggling with chronic tiredness, grapefruit could be an excellent fruit choice for you. On top of that, grapefruit is rich in flavonoids, which are compounds that can help reduce inflammation, act as an antioxidant and can also help strengthen your liver.
How enjoy it: Eating grapefruit 30 minutes before a meal can help improve digestion and absorption of nutrients from the food. However, avoid doing that if you’re struggling with acid reflux as this will also increase your stomach acid which can make your symptoms worse. Similarly, if you’re taking any medication, speak to your doctor before you start regularly consuming grapefruit, as this can increase the potency and toxicity of certain medications, such as anti-inflammatories, ant-platelets, aspirin and other medication.
