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Top Ten Healthiest Foods to Add to Your Diet!

It is no secret…food is medicine. For thousands of years cultures across the globe have known the powerful benefits of eating nutrient-dense foods. The foods we eat directly influence our health and well-being.

With that being said, choosing which foods to include in your diet can be challenging. That is why we have put together a list of the top 10 healthiest foods that you need to add to your grocery list today!

Let’s take a look!

1. Dark Leafy Greens

Dark leafy greens are rich in a variety of nutrients from Vitamin A to Vitamin K and more. They also contain phytonutrients that are critical to your health. These bioactive compounds have tremendous antioxidant properties that play vital roles in maintaining normal body functions.

The great thing about this healthy food is the variety! Here are some of the top dark leafy greens to choose from:

  • All varieties of Kale
  • Spinach
  • Swiss chard
  • Beet greens
  • Collard greens
  • Turnip greens

These delicious leafy greens are full of flavor and nutrients. Eating a diet rich in these foods can help prevent a variety of health issues including high blood pressure.

2. Olive Oil

Yes, Olive oil is a fat, but it is a good fat that science has proven to be incredibly beneficial to our health. Olive oil is rich in Omega-3 fatty acids as well as antioxidants. These antioxidants can help reduce the chances of certain chronic diseases like heart disease.

Eating an excess of fat will cause weight gain, however, studies show that a diet rich in Olive oil is linked to weight loss and an increase in antioxidants in the blood.

3. Berries

Berries are a renowned superfood. They are rich in fiber, Vitamin C, and Polyphenols. Like dark leafy greens, you can enjoy a variety of berries and their added benefits. Here are the healthiest berries to choose from:

  • Blueberries
  • Goji berries
  • Acai Berries
  • Raspberries
  • Cranberries

These are just a few of the delicious berries you should add to your diet. Berries such as the blueberry are especially nutritious as they contain Anthocyanins which are powerful polyphenols that can help lower the risk of heart disease.

4. Avocado

Everyone loves a good Guacamole, but did you know that the delicious Avocado is also a nutrient-dense powerhouse? Avocados are rich in the following nutrients:

  • Vitamin K
  • Vitamin B6
  • Vitamin B5
  • Folate
  • Vitamin C
  • Potassium
  • Vitamin E

They also have small amounts of other minerals such as copper, iron, and magnesium. In addition to the nutrients,  a single serving contains 7 grams of fiber. Avocados are also full of antioxidant carotenoids that can help support healthy eyes.

5. Whole Grains

Many new fad diets have tried their hardest to rid us of eating carbs altogether. The fact is, there are healthy carbohydrates! Whole grains are packed with nutrients from fiber to protein.

So, why have whole grains gotten the bad press? The issue lies in refined wheat which is a product that is stripped of its nutritional bran and often dyed with molasses!

This wheat byproduct is often misconstrued with natural whole grain although the two couldn’t be more different. Whole grains are linked to healthy gut health and have been proven to reduce diabetes and heart disease.

6. Fish

The varieties of fish and shellfish are endless and so are the health benefits. Fish is rich in protein and certain oily fish are rich in omega-3 fatty acids. These fatty acids help support cardiovascular health and can reduce inflammation.

Some options to choose from that are both healthy and eco-friendly are the following:

  • Wild Alaskan Salmon
  • Atlantic Mackerel
  • Arctic Char
  • Sablefish
  • Sardines
  • Anchovies

These fish are low in environmental contaminants and high in Omega-3 fatty acids. Enjoy the fish fresh, canned, or frozen.

7. Sweet Potato

Sweet potatoes pack a surprising nutritional punch! Loaded with nutrients like vitamins, protein, and fiber these spuds deliver more than sweet flavor.

One cup of sweet potato with skin has 769% of the Vitamin A you would need in a day! Also, sweet potatoes support healthy gut function and they are loaded with antioxidants.

8. Nuts and Seeds

Nuts and seeds are a deliciously healthy food that can be eaten on the go or as part of a balanced meal. They are high in healthy monounsaturated fats and low in saturated fats.

Nuts are an excellent source of protein and a great alternative to animal protein for those following a vegan or vegetarian diet. Many nuts contain arginine, an amino acid that helps support healthy blood vessels.

Eating nuts and seeds can help support feeling full which reduces hunger and the desire to consume excess snacks.

9. Mushrooms

Mushrooms are finally getting their day in the spotlight! One serving of button mushrooms has more antioxidants than zucchini, tomato, green beans, and sweet potatoes.

These tiny treats are full of minerals and nutrients that support healthy brain function and they have anti-viral properties. Portabella and cremini varieties are full of potassium and B vitamins as well.

10. Quinoa

Quinoa is a herbaceous plant native to South America. While it might look like a grain it is a gluten-free superfood. It is the only carbohydrate that offers all 9 essential amino acids making it a complete source of protein.

Besides protein, Quinoa is also full of other nutrients like copper, magnesium, and iron. Quinoa is also an excellent source of fiber and can be eaten for breakfast, lunch, dinner, and even dessert!

Enjoying the Top 10 Healthiest Foods

With this list of the top 10 healthiest foods, you can start cooking today! The possibilities are endless with these nutrient-dense superfoods

Are you ready to get started on the path to a healthier you? Click here to find what our Wellness Center can offer.

Article by Aleksander Kanevsky, DC, CFMP

At New York City Chiropractic and Functional Medicine Center, Dr. Aleksander Kanevsky provides Chiropractic Care, Bioenergetic Medicine, Functional Medicine and Nutrition. Dr. Kanevsky demonstrates why this type of integrative care is an essential addition to a health care practice. He helps people to achieve quality of life and highest expression of health.

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