Healthy Naturals Food

Healthy natural food encompasses whole, minimally processed items rich in nutrients and free from artificial additives. This includes a variety of fruits and vegetables, whole grains, nuts and seeds, legumes, and lean proteins. These foods provide essential vitamins, minerals, fiber, and healthy fats that support overall health, improve digestion, and reduce the risk of chronic diseases. By incorporating these natural foods into your diet, you can enhance your well-being and maintain balanced energy levels.

Contents

Fish Broccoli Beets Green Leafy Vegetables Kale Peanut Butter Mangos Almonds Mediterranean Diet Chocolate Quinoa Legumes Vegetables Pickled

Fish

Fish are an important part of a healthy, well-balanced diet. They provide a good source of protein and vitamins, and are a primary dietary source of heart-healthy omega-3 fatty acids.

Omega-3 fatty acids can:
lower risk of heart disease
lower triglyceride levels
slow the growth of plaque in your arteries
and slightly lower blood pressure

Omega-3 fatty acids may also prvide health benefits to developing babies.

Pregnant and breastfeeding women can pass this nutrient to their baby by eating the right kind of fish.

Fish species that have higher levels of omega-3s are shown with a heart icon when OEHHA recommends that they can be eaten at least once a week.

The American Heart Association recommends eating fish at least twice a week. A serving of cooked fish is about three ounces, which is roughly the size of a palm-sized filet or three-fourths of a cup of flaked fish.

Broccoli

Broccoli is a nutrient-dense cruciferous vegetable known for its rich content of vitamins C and K, fiber, and antioxidants. Its green florets and thick stalks provide numerous health benefits, including supporting immune function, reducing inflammation, and aiding in digestion. Broccoli may also help lower the risk of certain cancers and promote heart health. It can be enjoyed raw, steamed, roasted, or stir-fried, making it a versatile addition to many dishes. For optimal freshness, store broccoli in the refrigerator and use it within a week.’

Beets

Beet is the common name for members of the flowering plant species Beta vulgaris. It is also the name for the fleshy, edible root of this plant that is valued as a vegetable. There are nine other species in the Beta genus and all also have the common name beet, although Beta vulgaris is the most well-known and commercially important and is known as the common beet (NRCS 2007).

Beets provide ecological value, offering food for various animals such as insect larvae, and provide commercial, nutritional, and culinary values for humans.

Human creativity has resulted in various cultivars of Beta vulgaris. There are four main cultivar groups: the garden beet, whose root and leaves are eaten as a vegetable; the sugar-producing sugar beet; the mangel-wurzel, which is easily stored and used as feed for livestock; and Swiss chard, which is cultivated for its edible leaves. About thirty percent of the world’s sugar production comes from sugar beets.

Green Leafy Vegetables

The nutritional profiles of green leafy vegetables are generally associated with many health benefits. The United States Department of Agriculture (USDA) 2020–2025 Dietary Guidelines Trusted Source recommend that adults vary their vegetable intake and aim to fill half their plate with fruits and vegetables.

This article will discuss what green leafy vegetables are, how to identify them, their benefits, their side effects, and how to add them to the diet.

Green leafy vegetables, also called dark green leafy vegetables, leafy greens, or greens, are edible plant leaves. A person can eat some leafy greens raw, while others may require cooking. As the name implies, people can typically identify these vegetables by their green color and edible leaves.

Kale

Kale is a vegetable belonging to the cabbage (Brassica) family. It has characteristic tough center stems and long leaves that curl at the ends. It is rich in nutrients, including fiber and antioxidants. A 2018 study Trusted Source suggests that consuming high amounts of dietary fiber may help prevent type 2 diabetes.

According to the USDA Trusted Source, 1 cup, or 118 grams (g), of cooked kale contains:

Calories: 43
Carbohydrates: 6.3 g
Sugars: 1.4 g
Fat: 1.4 g
Protein: 3.5 g
Fiber: 4.7 g

Peanut Butter

Healthy Naturals Food

Peanut butter is a popular spread made from ground peanuts, often with added salt and sugar. It’s a good source of protein, healthy fats, vitamins (such as vitamin E), and minerals (like magnesium and potassium). Peanut butter can aid in muscle repair, provide sustained energy, and support heart health due to its monounsaturated fats. However, it should be consumed in moderation due to its calorie density. Opt for natural versions with minimal added ingredients for the healthiest option. Peanut butter is versatile, commonly used in sandwiches, smoothies, and as a cooking ingredient.

Mangos

Healthy Naturals Food

Mango is a tropical fruit known for its sweet, juicy flavor and vibrant orange flesh. Rich in vitamins A and C, mangoes support immune function, skin health, and vision. They also provide dietary fiber, which aids digestion and helps maintain healthy bowel movements. Mangoes are versatile in culinary uses, enjoyed fresh, in smoothies, salads, or desserts. They are best stored at room temperature until ripe, then refrigerated to extend freshness.

Almonds

The dense nutrition that almonds provide can benefit your body in a number of ways. If you’re looking to strengthen your heart, your bones, or even your libido, almonds may help.

Lower cholesterol

Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL). Almonds also have anti-inflammatory properties to help protect you from heart disease.

Keep a healthy weight

Although they’re high in calories, almonds could help to reduce your risk of weight gain and obesity — as long as you pay attention to portion size. The protein and fiber in the nuts helps you feel full faster, so you can better control your calorie intake while still satisfying your hunger.

Lower blood pressure

The vitamin E, potassium, and calcium in almonds could help to lower your blood pressure, which helps protect against heart disease.

Mediterranean Diet

“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary among these countries and even among regions within each country because of differences in culture, ethnic background, religion, economy, geography and agricultural production. However, there are some common factors.

plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
olive oil as a primary fat source; and
dairy products, eggs, fish and poultry in low to moderate amounts.

Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.

Chocolate

If you ever need a reason to eat chocolate, ask neurophysiologist and wellness coach Will Clower, Ph.D., a guest speaker at Cancer Wellness at Piedmont – he can give you plenty of them. “Chocolate is the perfect metaphor for how healthy people eat,” says Clower. When eaten in control, chocolate has numerous health benefits, says Dr. Clower.

Healthy Naturals Food

It functions as an antibiotic and an anti-platelet (similar to aspirin), increases HDL (“good”) cholesterol, decreases LDL (“bad”) cholesterol, and contains polyphenols that prevent DNA damage.

Cocoa also contains flavonoids and flavonols that prevent cell damage and inflammation, as well as promote blood health. Chocolate’s health benefits come from cocoa– not added fillers or sugars – so the key is choosing a treat that has the highest percentage of cocoa.

Quinoa

Quinoa is a nutrient-dense food, meaning ounce for ounce, you get high amounts of vitamins and minerals. By contrast, foods that are considered nutrient-poor, like fried foods or processed snacks, tend to be high in calories without a lot of nutritional value.

One cup of cooked quinoa contains:

222 calories.
8 grams of protein.
5.2 grams of fiber, 20% of your recommended daily value.

Quinoa is also a good source of:

Thiamin (vitamin B1).
Riboflavin (vitamin B2).
Vitamin B6.
Folate.
Iron.
Magnesium.
Phosphorus.
Manganese.

Legumes

The nutrients in beans provide important health benefits. The antioxidants they contain can help reduce cell damage caused by dangerous molecules called free radicals. In this way, antioxidants can help prevent chronic disease. Dark-colored beans have more of these antioxidants because they have more of the pigments that contain them.

Other health benefits of beans include:

Digestion

Beans are rich in insoluble fiber, which your body can’t digest. Insoluble fiber adds bulk to your stools, reducing problems like constipation. Eating insoluble fiber also helps fuel “good” bacteria in your digestive tract, keeping your digestive system running smoothly.

Lower cancer risk

Beans are a good source of phytonutrients, including antioxidants. These plant nutrients help keep your body working as it should. Some may even help reduce your risk for certain cancers, like breast, colon, and prostate cancer.

Vegetables Pickled

Pickled foods have been a staple in diets around the world for centuries, not only for their unique flavours and ability to preserve foods but also for their health benefits. While fermentation is a well-known process that enhances the nutritional profile of foods, it’s important to note that not all pickled foods are fermented. Some are simply soaked in a vinegar-based solution. Despite this, these vinegar-based pickled foods still offer a range of health benefits that are worth exploring. This article will delve into the health advantages of consuming pickled foods, steering clear of the fermentation aspect.

Healthy Naturals Food

Healthy Naturals Food

Fish

Broccoli

Beets

Green Leafy Vegetables

Kale

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