10 Whole Foods You Should Eat And Why

10 Whole Foods You Should Be Eating

Whole foods such as vegetables provide a rich source of both fat-soluble and water-soluble vitamins that our bodies need that is why it is important that we consume them every day. But of all the whole foods that are available, which are the best 10 whole foods you should eat and why?

The best way for our body’s to get water-soluble nutrients is from the food we eat.

10 Whole Foods You Should Eat And Why The body needs water-soluble vitamins, some of the most important of which are, the B-complex group of vitamins B12, B5, B6, B12 and others such as biotin, choline and folic acid.

Some of the vitamins that can be stored in the body for future use are called fat-soluble vitamins, these include vitamins A, D and E. Because our bodies cannot manufacture water-soluble vitamins, the only way to get them is from the food we eat.

The Top 10 Whole Foods

  1. Mushrooms
    Mushrooms provide B vitamins, including, riboflavin, thiamine, folate, pantothenic acid, and niacin. Mushrooms are also rich in minerals including, potassium, copper, iron, selenium and phosphorus. Mushrooms also contain choline, which is a nutrient essential for sleep, muscle movement, memory and learning. Choline also, helps to maintain cellular membrane structure, assists in transmission of nerve impulses, reduces chronic inflammation and supports proper fat absorption.
  2. Broccoli
    Broccoli is rich in beta-carotene, vitamin C and folate, so it is also good at boosting your immunity to colds and flu. Packed with antioxidants that will also help reduce risk of stomach, lung and rectal cancers.
  3. Sweet Potatoes
    These root vegetables have dozens of anti-cancer nutrients like vitamin A, C and manganese. They are also a good source of fiber and iron, so not only do they provide energy, they also help to regulate the digestive system.
  4. Cashews
    Like almonds, cashews help lower the risk of coronary disease and contain the heart-healthy monounsaturated fats needed to reduce triglyceride levels (high triglyceride levels are associated with a higher risk of heart disease). Cashews are also high in copper, which improves skin and hair health, as well as magnesium, which improves both the substance and flexibility for bones and joints.
  5. Dark Leafy Greens
    Spinach and other dark leafy greens, like Kale are rich sources of potassium. Spinach has the most with 167mg per 1 cup serving, which is, 5% of the daily recommended allowance. Rich in carotenoids, which, are antioxidants that play an important role in reducing the risks of many cancers these dark leafy vegetables are also high in folate, vitamin C and A, fiber and magnesium that also helps to control cancer, reduce heart disease and stroke risks and helps the body produce cells and repair DNA.
  6. Salmon
    Salmon, sardines, herring and mackerel are some of the most heart-healthy foods because they contain essential amounts of omega-3 fatty acids. Omega-3 fatty acids play a significant role in heart health and the antioxidant properties keep the body’s cells healthy by combatting chronic inflammation in the body that can lead to health problems. Fish oil also promotes healthy skin by preventing dryness and eczema, and promoting firmness and elasticity.The American Heart Association recommends eating fish at least two times per week. There are also effective supplements that provide an adequate daily dose of Omega-3 fatty acids when the real food is not readily available.
  7. Lemons
    Lemons are all-natural antiseptics and are loaded with vitamin C to boost immunity, fight colds, fevers and even pneumonia. When your immune system is in top shape, you can better fight off infection and prevent disease.
  8. Blackberries
    Blackberries contain Gallic acid, which possesses both anti-fungal and anti-viral properties. Gallic acid also keeps cells healthy and is used to treat diabetes as it helps to control blood sugars. Blackberries are also an excellent source of vitamin C and fiber, which have been proven to forestall certain types of cancer and help to prevent heart disease.
  9. Red Apples
    Red apples are rich in anti-oxidants are packed with pectin – a fiber that provides countless health benefits, including regulation of high cholesterol and preventing colon and prostate cancer.In addition to this the benefits of eating apples has also been linked to the prevention of Alzheimer’s and Parkinson’s disease. Eating the apple peel, which is rich in triterpenoids, is believed to halt the growth of cancer cells in the liver, colon and breast.
  10. Red Beans
    Red beans are high in resistant starch, which is known for its ability to repair the intestine lining and help fight inflammation and harmful bacteria.

The U.S. Food Pyramid guide recommends at least 3-5 servings of vegetables each and every day. Now that you know the 10 whole foods you should eat and why and how the additional benefits of incorporating them into your daily diet will impact your health and wellbeing you can also feel confident you are actively preventing diseases.

For more information on what a balanced diet makes to your body see Whole Food Lifestyle. This eBook will show how you can introduce clean eating in your daily diet for ultimate nutrition and health and wellness.

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