5 Healthy Foods You Should Be Eating

By Kelli Michelle, M.S Nutrition Science, Clinical       Nutritionist, CPT, SNS, FNS, CNS
Solves StripsⓇ Resident Fitness & Nutrition Authority

 No doubt you should be having many foods to obtain all your daily values of vitamins and minerals. 

What you need to know about each food is that they all serve many purposes. Food rotation is also very important so that you do not get deficiencies from food elimination. Many foods in our markets are full of antioxidants, omega 3 fatty acids, and important proteins for human development!

AVOCADO

Though avocados are high in calories, they still may provide benefits if you are trying to lose weight. The creamy texture and savory taste that comes from (healthy) fat can help you to feel full and satisfied at mealtime. Avocados also provide fiber. Eating foods with fiber can help you to feel fuller and more satisfied.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving:

• Vitamin K: 26% of the daily value (DV)
• Folate: 20% of the DV
• Vitamin C: 17% of the DV
• Potassium: 14% of the DV
• Vitamin B5: 14% of the DV
• Vitamin B6: 13% of the DV
• Vitamin E: 10% of the DV
• It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (niacin).

SALMON and Fatty Fish

Salmon is one of the richest sources of omega-3 fatty acids, along with mackerel, tuna, herring, and sardines. Omega-3 fatty acids are important for heart health, but they're also good for hair, skin, and eyes.

Likewise, fatty fish is also a good source of vitamin D, which also contributes to hair growth. Salmon is uniquely rich in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid. In combination with its abundant supply of selenium, these omega 3 fatty acids help lower blood pressure, "unhealthy" cholesterol levels in the blood and inflammation-reducing the risk of Heart disease. Salmon is touted to be one of the best weight-loss foods for its immense proportion of lean proteins. The fats are distributed through its flesh rather than being concentrated in its liver. Salmon fish has less saturated fat than most red meat and oodles of protein which makes it one of your best companions for healthy weight loss. Salmon's anti-inflammatory properties make it one of the most preferred foods in the world of health and nutrition. It is low on pro-inflammatory omega 6 fatty acids which are already abundant in the modern diet.

OLIVE OIL

Olive oil is the natural oil extracted from olives, the fruit of the olive tree. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. These antioxidants are biologically active and may reduce your risk of chronic diseases. Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis, and even obesity. Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.

The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug! Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP.)

FRUITS

Fruit is naturally low in fat, sodium, and calories and rich in potassium, fiber, vitamin C, and folate. Some high-potassium fruits include peaches, cantaloupe, honeydew, oranges, and bananas. The fiber in fruit helps to protect against heart disease and lower cholesterol.

VEGETABLES

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C, and potassium. They're an excellent source of dietary fiber, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fiber can also reduce your risk of bowel cancer.