Top 8 Trending Healthy Foods You Should Eat Every Day

January 25, 2015 4:02 am

It may be green and leafy, but spinach is no nutritional wallflower,
and you know from reading Eat This, Not That!. This noted muscle builder
is a rich source of plant-based omega-3s and folate, which help reduce
the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also
increases blood flow to the nether regions, helping to protect you
against age-related s*xual issues. And spinach is packed with lutein, a
compound that fights macular degeneration (and may help your s*x drive).
Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs;
drape it over pizza; mix it with marinara sauce and then microwave for
an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic,
1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2
Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3
minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

Various cultures claim yogurt as their own creation, but the
2,000-year-old food’s health benefits are not disputed: Fermentation
spawns hundreds of millions of probiotic organisms that serve as
reinforcements to the battalions of beneficial bacteria in your body.
That helps boost your immune system and helps provide protection against
cancer. Not all yogurts are probiotic, though, so make sure the label
says “live and active cultures.” Aim for 1 cup of the calcium and
protein-rich goop a day. And choose wisely: Use our Best and Worst

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey
is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a
perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or
frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach
for a nutrient-rich blast.

There are two things you need to know about tomatoes: Red are the best,
because they’re packed with more of the antioxidant lycopene, and
processed tomatoes are just as potent as fresh ones, because it’s easier
for the body to absorb the lycopene. Studies show that a diet rich in
lycopene can decrease your risk of bladder, lung, prostate, skin, and
stomach cancers, as well as reduce the risk of coronary artery disease.
Aim for 22 mg of lycopene a day, which is about eight red cherry
tomatoes or a glass of tomato juice. For the best picks in the produce
aisle, click here.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and
gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

Most red, yellow, or orange vegetables and fruits are spiked with
carotenoids — fat-soluble compounds that are associated with a reduction
in a wide range of cancers, as well as reduced risk and severity of
inflammatory conditions such as asthma and rheumatoid arthritis — but
none are as easy to prepare, or have as low a caloric density, as
carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash
soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet
potatoes. Cut each into 8 slices, and then toss with olive oil and
paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn
and bake for 10 minutes more.

Host to more antioxidants than any other North American fruit,
blueberries can help prevent cancer, diabetes, and age-related memory
changes (hence the nickname “brain berry”). Studies show that
blueberries, which are rich in fiber and vitamins A and C, also boost
cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup
frozen or dried. Try this amazing blueberry smoothie!

SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than
the blueberry. Try acai juice from Sambazon or add 2 Tbsp. of acai pulp
to cereal, yogurt, or a smoothie.

Black Beans
All beans are good for your heart, but none can boost your brain power
like black beans. That’s because they’re full of anthocyanins,
antioxidant compounds that have been shown to improve brain function. A
daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of
fiber. It’s also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans
and kidney beans in your chili; puree 1 cup black beans with 1/4 cup
olive oil and roasted garlic for a healthy dip; add favas, limas, or
peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3
cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a
can of black beans and garnish with 1/2 cup chopped cilantro and the
juice of 2 limes.

Richer in heart-healthy omega-3s than salmon, loaded with more
anti-inflammatory polyphenols than red wine, and packing half as much
muscle-building protein as chicken, the walnut sounds like a
Frankenfood, but it grows on trees. Other nuts combine only one or two
of these features, not all three. A serving of walnuts — about 1 ounce,
or 7 nuts — is good anytime, but especially as a post-workout recovery

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter;
spoon peanut butter into curries; grind and mix with olive oil to make a
marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

The éminence grise of health food, oats garnered the FDA’s first seal
of approval. They are packed with soluble fiber, which lowers the risk
of heart disease. Yes, oats are loaded with carbs, but the release of
those sugars is slowed by the fiber, and because oats also have 10 grams
of protein per 1/2-cup serving, they deliver steady, muscle-friendly
energy. Or have a sandwich, from our list of the Best and Worst
Breakfast Sandwiches. 

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