What Are the 10 Best Foods to Eat?
Consumption of healthy foods provides wide-ranging benefits for both the mind and the body. After eating good food, a person feels better and happier, leading to a more productive day ahead.
Fortunately, today, you can find a lot of restaurants and shops around the world that offer healthy food and drinks, making it easier to make good choices.
What are the 10 best foods to eat? The list includes black beans, beets, spinach, walnuts, avocado, raspberries, dark chocolate, lemons, garlic, and lentils.
To begin your wellness journey, I will tell you about some of the best foods to eat. You will also learn about the essential minerals and vitamins that the body needs for best performance. To top it all off, each of the foods in this list is downright delicious.
1. Black Beans
Black beans are in the legume family. They are also called turtle beans due to their sturdy, shell-like appearance. Black beans are edible seeds of a plant.
Just like any other legume, like peas, peanuts, and lentils, black beans are rich in fiber and protein. Aside from that, they contain a lot of other key minerals and vitamins that benefit the human body.
Black beans are loaded with healthy antioxidants and are easy to digest. This is why, after eating black beans, you will feel satiated for a longer period.
Along with their beneficial contents, black beans also contain calcium, which is good for the bones. To top it all off, black bean delicacies taste delicious!
Now, the question is: Can you eat black beans daily? Of course you can. This superfood is an extremely versatile food with a wide range of potential uses. In fact, it also comes in different varieties.
Compared to other foods that are hard to eat daily, beans are easy to include in a daily meal menu. Whether you want it for dessert, an appetizer, or a main course, there are many things you can do with black beans.
Additionally, black beans should be a part of your diet because they can help to prevent cancer. The reason is that they contain phytochemicals that work to protect cells from damage.
To top it all, black beans are said to contain the most antioxidants compared to other varieties.
Black Bean Nutrition Facts
Based on the National Nutrient Database, one-half cup of cooked black beans (86g) has the following:
- Energy: 114 kilocalories
- Fat: 0.46 g
- Sugars: 0.28 g
- Carbohydrate: 20.39 g
- Protein: 7.62 g
- Fiber: 7.5 g
- Magnesium: 60 mg
- Sodium: 1 mg
- Niacin: 0.434 mg
- Vitamin K: 2.8 mg
- Zinc: 0.96 mg
- Calcium: 23 milligrams (mg)
- Iron: 1.81 mg
- Phosphorus: 120 mg
- Potassium: 305 mg
- Thiamin: 0.21 mg
- Folate: 128 msg
Black beans come with a variety of phytonutrients, such as anthocyanins, saponins, quercetin, and kaempferol, that all help to process antioxidant properties.
You also don’t have to worry about high sugar levels when eating black beans, as they contain starch, which is a form of complex carbohydrate that acts as a slow-burn energy reserve that is gradually digested by the body.
EASY EATING TIP: Cheesy beef quesadillas, black bean burgers, nachos, burritos, tacos, and black bean soup.
Beets can benefit the brain and help reduce blood pressure. A beet is a bright-colored root crop that is loaded with magnesium, folate, and vitamin C.
You can eat it roasted, juiced, steamed, or pickled. Beets are a delicious way to include a lot of minerals, vitamins, and organic compounds in your diet.
EASY EATING TIP: Add them to your salad, slaw, salsa, and many more.
Popeye the sailor man loves eating spinach, as it can make him strong. The same will happen if you eat this superfood. Spinach is included in the category because it is low-calorie and has tons of nutrients.
Aside from that, this leafy vegetable benefits the bones, skin, and hair.
What is great about this superfood is that it is readily available canned, frozen, or fresh. It might provide a full load of energy, but it is low in calories.
Among the vitamins, you can get from spinach are Vitamin A, essential folate, and Vitamin K.
Here are some questions about spinach:
Can Spinach Help to Improve Skin Complexion?
Yes, it can promote a good skin complexion due to its Vitamin K and folate content. These mentioned substances reduce dark circles and acne, and provide a radiant and glowing skin texture.
For those people who want to achieve brighter and younger-looking skin, include spinach in your diet today.
Is Spinach Good for the Hair?
The reason why spinach is labeled as a superfood is that it benefits overall health. It keeps the hair and skin healthy, too.
According to studies, eating spinach can prevent hair problems such as hair loss and breakage. It also promotes hair growth.
What Is Spinach Made Of?
Spinach contains water. One cup of cooked spinach is composed of 164 grams of water, making it helpful in improving skin and overall health.
This means that staying hydrated every day is essential to keeping your skin plump and youthful.
EASY EATING TIP: You can boil spinach, sauté it with onion, or include it in an omelet for an easy, healthy meal.
Compared to any other nut, walnuts contain more antioxidants. They are also loaded with Vitamin E and packed with omega 3 oils, plant serums, and healthy fats. Among those fats are polyunsaturated fats, a healthier version than saturated fats.
According to studies, eating walnuts can lower bad cholesterol in the blood as well as cholesterol.
What makes cholesterol alarming is that it forms a plaque inside the arteries, blocking them, so make sure to eat walnuts daily to keep your arteries healthy.
This healthy food also eases inflammation that can lead to heart disease, and it reduces the possibility of a blood clot that, if not taken care of, will lead to a heart attack.
Two large studies suggest consuming 5 servings of walnuts weekly to lower the risk of heart disease by 50%.
The great news about eating walnuts is that early studies suggest that this food can reduce the risk of particular types of cancer.
Walnuts contain a type of acid referred to as ellagic acid, which is also present in pecans and which can become a powerful antioxidant to ward off cancer.
EASY EATING TIP: Eat it as an on-the-go snack or include it on your favorites like oatmeal, yogurts, and many more.
Eating at least 1 or 2 avocados weekly can boost your health because avocado contains loads of folate, Vitamin B6, and monounsaturated fats.
Avocado has become a popular food among people who are conscious about their wellbeing, and it is often called a superfood. This is not surprising at all, given that it is oozing with health benefits.
You can also find different colors and shapes of avocados, such as green to black and round to pear-shaped.
The most widely known variety is the Hass avocado or the alligator pear, as it usually is pear-shaped and boasts a green, bumpy skin similar to that of an alligator.
The average weight of this fruit is anywhere from 8 ounces to 3 pounds.
To eat avocados, you should discard the seed and eat the yellow-green flesh inside the fruit. Imagine eating avocado and getting 20 different minerals and vitamins at the same time. Isn’t that satisfying?
Check out the nutrients that can be found in a single 3.5-ounce serving of avocado:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin B5: 14% of the DV
- Vitamin C: 17% of the DV
- Vitamin E: 10% of the DV
- Potassium: 14% of the DV
- Vitamin B6: 13% of the DV
- Other essential substances it contains are manganese, magnesium, zinc, copper, iron, phosphorus, and vitamins A, B2 (riboflavin), B1 (thiamine), and B3 (niacin).
Some health experts who believe that sodium, cholesterol, and saturated fat are harmful will love avocados because they do not contain any of these substances.
The topic is still a hot one in debates, so the claim is not yet clinically approved.
EASY EATING TIP: Eat avocados as is or add them to your milkshake. You can also add them to toast with salt and pepper, as well as a slice of cheese.
Raspberries contain a high level of antioxidants that help to reduce the risk of diseases. They are available frozen or fresh, but regardless, you can get iron, Vitamin C, and calcium from eating them.
This fruit comes from northern Asia and is native to Europe, but the good thing is that it can be grown in temperate areas around the world.
Mostly, raspberries are grown in Oregon, California, and Washington.
You can store this sweet fruit for only a short time because it is harvested only during the fall and summer months.
This is the reason why raspberries are best to consume shortly after you buy them. One cup of raspberries contains 8 grams of fiber, which is 32% of RDI for women and 21% for men.
They provide half of the RDI for Vitamin C as well, which is a key vitamin for iron absorption and immune function.
Eating this superfood will also allow you to acquire the benefits of Vitamin A, riboflavin, thiamine, calcium, Vitamin B6, and zinc.
EASY EATING TIP: You can eat raspberries by tossing them onto your favorite yogurt or oatmeal breakfast.
7. Dark Chocolate
Dark chocolate is filled with ingredients that can positively impact your wellbeing. It is derived from cocoa tree seeds, which are among the planet’s strongest suppliers of antioxidants.
Chocolate produces more gram-for-gram antioxidants than most fruit drinks. This is according to recent reports. It is good news for people who love chocolates.
If you want a natural way to boost your mood, dark chocolate is the on-the-go remedy for you. It shields the body from infections. Not only that, but it also helps to prevent heart conditions.
To get the most of its benefits, try to find a dark chocolate product that contains a high level of cocoa. This pleasurable treat is loaded with minerals and contains a good amount of fiber.
Here is what you can get from a 100-gram dark chocolate bar with 70% to 85% cocoa content:
- 58% of the RDI for magnesium
- 98% of the RDI for manganese
- 11 grams of fiber
- Plenty of phosphorus, potassium, zinc, and selenium
- 67% of the RDI for iron
- 89% of the RDI for copper
However, there is something you should remember: Dark chocolate is best consumed in moderation.
One hundred grams of this indulgent treat is a fairly large amount, and all these nutrients contain 600 calories and small amounts of sugar.
It also has an excellent fatty acid profile, and the fats it comes with are mostly monounsaturated and saturated. Additionally, it contains a small amount of polyunsaturated fat.
Just like coffee, dark chocolate contains caffeine as well as theobromine. However, its caffeine content is not as high as that of coffee, so it is not likely to delay your sleep.
EASY EATING TIP: Eat dark chocolate in moderation, such as 1 or 2 squares daily. Add it to your favorite oatmeal or make it a hot chocolate beverage to boost your energy throughout the day.
The lemon is often called the world’s healthiest food, as it contains strong anti-inflammatory properties that help to prevent the growth of cancer cells in the body.
Aside from that, it contains a good amount of Vitamin C. One fruit contains around 31 mg of vitamin C, which is 51% of a person’s RDI.
According to research, eating vegetables and fruits that are loaded with Vitamin C can lessen the risk of stroke and heart disease.
Not only that, but lemon also contains fiber as well as plant compounds that significantly lessen the risk of heart disease. This means more protection against said disease.
Here is an example. A study suggests that daily consumption of 24 grams of citrus fiber extract every month can reduce total blood cholesterol levels.
The plant compounds of lemons, called hesperidin and diosmin, are also said to lower cholesterol.
EASY EATING TIP: Toss a slice of lemon into your tea or make lemon water to stay refreshed, hydrated, and healthy at the same time.
Many people might hate this pungent bulb, but it can effectively ward off diseases.
For centuries, garlic has been utilized to prevent health detriments, as it lowers cholesterol and blood pressure and restrains the growth of bacteria. Aside from that, it boasts some serious anti-inflammatory power.
The ancient Greek physician Hippocrates prescribed garlic to treat a wide variety of medical conditions. Today, health professionals have confirmed many of these beneficial health effects.
Here are some of the health benefits of garlic that are backed by research:
- Garlic is delicious, so it is easy to include in your diet.
- Garlic has compounds containing potent medicinal properties.
- Garlic can ward off sicknesses like the common cold.
- Garlic reduces cholesterol levels to lessen the risk of heart disease.
- Garlic contains very few calories while being highly nutritious.
- Garlic has active compounds that reduce blood pressure.
- Garlic contains antioxidants that may help prevent Alzheimer’s disease and dementia.
- Garlic supplements might improve athletic performance.
- Garlic might help you live longer.
- Garlic might help detoxify heavy metals in the body.
- Garlic might improve bone health.
EASY EATING TIP: Garlic can be in everything. Add it to dressings, sauces, curries, and soups.
Lastly, we have lentils. This is another kind of legume that contains high amounts of protein and fiber.
It also adds texture and taste to any of your favorite meals. When cooking traditional dishes, health-conscious people usually love this superfood as a substitute for meat.
Check out the common types of lentils below:
- Brown – Brown lentils are the most widely consumed. Their shape is retained well when cooking and they have an earthy flavor. You can cook them best in stews.
- Puy – This type is derived from the French region Le Puy. These are the same in color as green lentils but are about 1/3 the size. Also, they have a peppery taste.
- Green – Usually, you can see green lentils in a different size. This is typically a cheaper alternative to Puy lentils in recipes.
- Yellow and red – These types of lentils are split and cooked quickly. They taste a little sweet and have a nutty texture which is great for making dal.
- Beluga – These lentils almost look like caviar, as they are tiny and black. You can make them as a base for warm salads.
Every type of lentil has a unique composition of phytochemicals and antioxidants.
EASY EATING TIP: You can add lentils to soups, salads, or stews for some extra oomph.
These 10 superfoods can make your meals tastier and healthier. Eating healthy might be a challenge at times, especially if you love binge-eating burgers and fries, but adding any of these 10 best foods to your diet will allow you to ward off sickness and diseases that come your way.
From now on, you can make better choices about what foods make it to your table.