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Healthy Food.

Basia Skudrzyk

· diet,wellness,food,lifestyle,mental health

“Fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes, and obesity, which is one of the reasons health experts are constantly trying to encourage people to eat more of them,” says Frances Largeman-Roth, RDN, author of Eating in Color.

Fruits and veggies are great, but there are some other foods to consider to prevent disease and keep your body in check.    Here is a healthy list of the best nourishing foods to add to your grocery list and diet; so you can improve your quality of life and well-being:

1.  Legumes 

Beans, peas, lentils, peanuts, and chickpeas are excellent sources of fiber and plant-based protein to stabilize blood sugar and keep cravings at bay. They also help nourish a healthy microbiome.

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2.  Eggs

Eggs have have high cholesterol content, but research proves that it's not about your overall blood cholesterol the same way other saturated fats perform.  According to a recent meta-analysis in the Journal of the American College of Nutrition, people with a high egg intake (about 7/week), had a 12% less change of having a stroke compared to those who had a low egg intake (<2/week).

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3.  Leafy Greens

Yes, that thing called salad :) Kale, romaine, spinach, Swiss-chard.... yep, that all of these items are extremely super good and super nutritious for your body to keep adding years to your age.  If you don't like the taste or feel of it, put it in a nice smoothie complimented with fruit and yogurt.  Folate is an ingredient in these super green foods, which stimulates cell growth and red blood cell formation.  Carotenes which are pigments that act as antioxidants help keep your eyes, bones, teeth, and skin in check.

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4. Lay it on with the Olive Oil

Extra virgin olive oil (EVOO) is a culinary staple and proven to help reduce inflammation, lower blood pressure, and improve insulin sensitivity.  Your heart loves this liquid and it's a nice preventive ingredient to keep your heart in check as heart disease is the number one killer in the US. 

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5. Fish

Wild salmon, herring, mackerel and sardines are known as fatty fish that are brain healthy and contain  omega-3 fatty acids and DHA (docosahexaenoic acid).  This is brain food  and also helps with memory and depression.

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6. Avocados

This green fruit does not only taste amazing as guacomole, but it's loaded with vitamins (C,K,B,E & A) and minerals and fiber and healthy fats.   Do you know that it actually has a higher amount of potassium than a banana? 

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7. Mushrooms

Mushrooms are a wonderful source of nutrients, particularly vitamin D, which help maintain healthy bones. Eating‘shrooms may also help keep your mind sharp. Whether you eat them raw or cooked, you’re scoring a healthy dose of anti-aging benefits with mushrooms.

Is that the end of the list?  Not quite, but it's a good start!  It's all about balance.  And yes, if you're looking for grapes, like the ones you find in a glass bottle and consume.  Don't fret.   Enjoy a nice cold glass of Pinot Grigio as you prepare a tasty meal that includes salmon, spinach, maybe quinoa? topped with avocado and some lentils.  Need a recipe?  Here is some inspiration.

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Bon apetit! Smacznego.

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