When it comes to food, we interact with it every day, yet some of it remains unfamiliar to us. Food is incredibly rich in nutrients, and different foods offer different nutritional benefits. How much do we really know about these common foods in our daily lives? Let's explore which ones are the most beneficial for our bodies...
Berries
Rich in antioxidants, these compounds are primarily found in plant-based foods and can help prevent cancer and heart disease. Notably, frozen fruits are almost as nutritious as fresh ones because they are flash-frozen at their peak of freshness.
Beans
Beans are low in fat and contain large amounts of dietary fiber, protein, iron, and potassium. Furthermore, beans are more filling than other vegetables, which often means you'll eat less. To get more fiber, you can pair canned beans with brown rice or tortillas.
Leafy Greens
You can find most general nutrients in spinach and other leafy greens, such as broccoli and kale. "You can't deny that as disease-preventing foods, they are truly superstars." For instance, one cup of spinach provides twice the Daily Reference Intake (DRI) of vitamin K, which is essential for bone health, along with iron, calcium, beta-carotene, and the antioxidants vitamins C and E.
Nuts
In terms of whole nuts, they contain a lot of unsaturated fats that can lower cholesterol and are rich in dietary fiber. In particular, walnuts, almonds, and flaxseeds contain omega-3 fatty acids, which are beneficial for heart health. Brat recommends consuming one ounce (about 28 grams) of nuts per day. For example, a serving of walnuts contains about 190 calories.
Low-Fat Yogurt
Yogurt is very nutritious. It contains calcium, protein, and "good" microorganisms like probiotics, which aid digestion and boost the body's immunity. It's important to avoid yogurt with added sugar. "It's easy to pick the wrong one when shopping for yogurt at the supermarket," Brat says. "Make sure you choose low-fat or plain yogurt, and of course, you can add your own fresh fruit or honey."
Oats
Oats are not only a nutritious whole grain but also contain a special type of dietary fiber that helps lower cholesterol. If you're not a fan of oatmeal, popcorn is a good alternative, but be sure not to add any butter or salt.