6 of the healthiest foods in the world
By Liz Connor. Published 2020-10-08BOLD-Food
Get to know these health-promoting powerhouses.
1. BlueberriesForget artificial sweeteners and syrups, blueberries are secretly the healthiest way to add a sweet kick to a smoothie or a bowl of porridge, thanks to their impressive nutritional profile.“Blueberries are one of the most nutrient dense berries going, thanks to the fibre, vitamin C, vitamin K and manganese loaded in each handful,” says nutritionist Emma Derbyshire. “They also have one of the highest levels of antioxidants [molecules that fight free radicals in your body], specifically anthocyanins.”Derbyshire says that in recent years there has been a growing body of science that suggests that berries could help to offset cardiovascular diseases and help to preserve heart health too. “Studies have also shown that eating blueberries can help to improve mood and aspects of cognition,” she adds.An 80g serving (two handfuls) of blueberries counts as one portion of your five a day.
2. SpinachThere’s a reason why Popeye relied on spinach to help him out of dangerous situations. This leafy vegetable has an unusually impressive protein content. In fact, one cup of the spinach has nearly as much protein as an egg.It’s also a good source of vitamin K, which is important for bone health, and vitamins A and C, which help to keep the immune system in good working order.Manganese, magnesium, iron, vitamin B2 and heart-healthy folate are just a few of the other vitality-bringing qualities packed into each handful. If you don’t fancy chowing down on the fresh leaves, simply stir a handful into your soup, blend it into a green smoothie or disguise a layer in a bean burrito.
3. WalnutsDid you know that walnuts are rich in monounsaturated and polyunsaturated ‘good’ fats which are important to heart health?In fact, a study published in The Journal of Nutrition found that regularly snacking on these delicious nuts can significantly reduce the risk of cardiovascular disease.Walnuts are king of the nut family because they pack more disease-fighting antioxidants than any other variety. They’re also a valuable vegan and veggie source of omega 3 – an essential fatty acid which is good for your joints, brain and eyesight.
4. BroccoliWhether tossed into a stir fry or enjoyed with a Sunday roast, broccoli is one green vegetable that would should all probably strive to eat more of.Why? Because as well as being super tasty, it’s also rich in vitamin K (essential for blood clotting), vitamin C (which builds collagen), fibre (which promotes good digestive health) and potassium – a mineral which is essential for the function of nerves and heart.If you’re not a major fan of the taste, the good news is that a portion of just two broccoli spears counts as one of your five-a-day.
AvocadosThere’s a reason why millennials love avocado. Aside from looking great on the ‘gram, the creamy green goodness inside is also fantastic for overall health.Avocados are full of monounsaturated healthy fat, which research has found can help to protect against heart disease and lower blood pressure. They’re also rich in vitamin E, an antioxidant which helps to protect cells from the damage caused by free radicals.Because they have a large ‘good’ fat content, avocados are high in calories – an average avocado has around 300 calories. The good news is that half an avocado counts towards your five-a-day, so if you’re trying to lose weight, pop the other half in the fridge and save it for the next day.
- Black beans
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