7 Essential Foods for a Healthy Mind and Body

7 Essential Foods for a healthy mind and body

Eating healthy on a regular basis can be confusing with all the different food choices. But if you stick to these basic everyday staples, you will see a difference in your mood and energy levels. You might even think the scale is playing tricks in your favor!

Blueberries
Blueberries are high in antioxidants more then any other fruit and is cancer fighting. They are also rich in vitamins A and C, which will help boost cardiovascular health. It’s better to eat these tasty treats fresh for the maximum benefit. Avoid tempting blueberry muffins and pastries.

Spinach
This leafy green plant will provide you with rich sources of plant based omega-3’s and foliate. This can help reduce risk of heart disease, stroke, and osteoporosis. Just one cup of spinach has nearly 20% of the recommended dietary fiber not to mention its low in calories. Spinach is great in omelets or as a fresh salad. I always recommend that people buy fresh spinach. It taste much better than frozen.

Beans
Beans are important to have everyday. They have half the recommended daily allowance of fiber the body needs. Just one cup of beans provides you with 13 g of fiber. The fiber will keep you feeling full longer throughout the day. Beans are also a good source of protein. Calcium, potassium and magnesium are some of the other benefits. Studies have shown beans to reduce the risk of heart disease, type 2 diabetes and high blood pressure. And yes, canned beans are just as good for you!

Nuts
Nuts contain both monounsaturated and polyunsaturated fats, which can help, lower bad cholesterol levels. These fats are known as the good fats the body needs.  Nuts are one of the best plant sources of protein. Rich in fiber, and antioxidants are just some of the many other benefits these little treats will give you. There is a wide variety to choose from and most all will give you the same benefits. They are easy to carry for a quick healthy snack.

Cinnamon
Cinnamon is an excellent source of manganese, dietary fiber, calcium and iron. Just the combination of calcium and fiber can help remove bile, which prevents damage to colon cells, and helps prevent colon cancer. Try sprinkling cinnamon on oatmeal, French toast or a cup of coffee.

Carrots
Carrots contain valuable amounts of antioxidant nutrients. The most popular is beta-carotene, which helps prevent night blindness and also slows the aging process. They contain vitamin B1, vitamin B2, vitamin B6, vitamin K, biotin, fiber, potassium and thiamine. Carrots will prevent heart disease, cancer and improve vision. This crunchy snack is a great substitute for potato chips.

Oats
Oats are an excellent source of magnesium, phosphorus and selenium. They also provide vitamin B1, soluble and insoluble fiber. The soluble fiber in oats contains beta-glucans, which helps lower cholesterol. Start with oatmeal in the morning and stay satisfied until lunch.

Ripley Daniels writes for Withoutthestress.Com. A nationwide travel document expediter specializing in Same Day Passports.