A new year is the ideal time to consider a diet reset, one with a broader menu of healthy foods. In addition to continuing to delight your taste buds, maintaining variety in your daily diet can benefit your physical and mental health, giving the body everything it needs to function at peak capacity.
According to the CDC, a thoughtful diet increases lifespan, reduces the risk of diseases, strengthens muscles, bones and immunity, contributes to health and supports the health of teeth and skin. Themes and treatments (both external and internal) can only go so far: to look and feel your best on a holistic level, think of food as the ultimate medicine. If you prefer to look at this simple sentiment from a different perspective, research shows that diet (or rather, an unhealthy diet) is the most important risk factor for premature death. Basically, if you’ve put your revamped recipe routine on the back burner, it’s time to reprioritize and get started!
People are creatures of habit. So if you need some help incorporating new ingredients into your daily diet, let the options below be your meal planning muse. Here are 15 healthy foods that we can all benefit from if we snack regularly.
Lupine beans
This legume is often eaten as a starter in Southern Europe, but is not high on the radar in the US. Time to change that! Lupine beans can help reduce blood sugar spikes, keep bad cholesterol at bay and regulate it blood pressureand strengthen the bones thanks to the fiber, omega-3 and -6 content and minerals such as potassium, calcium and phosphorus. Try eating lupine beans between meals.
Red onion
Think of the red onion as a turbocharged version of its white counterpart. It is not only a powerful ingredient packed with vitamins C, K and B12, but also calcium, magnesium and potassium. contains quercetin, an antioxidant that helps protect against allergies and heart disease. Throw some chopped red onion on your salads, mix it into sauces or quickly brine the carrot for an on-hand meal boost.
Sardines
This much-maligned fish is rich in omega-3 fatty acids, unsaturated fats that increase “good” cholesterol and lower triglyceride levels, preventing diseases such as atherosclerosis. Not only that, this oily fish is among the rare foods that contain vitamin D, which we can usually only absorb by exposing ourselves to sunlight. Look for fresh sardines and enjoy them fried or grilled, as they are served in Portugal.
Capers
Capers – the unflowering tops of a perennial shrub – are packed with polyphenols and antioxidant properties which help slow down the cell and skin aging process. They help stimulate microcirculation and are believed to serve as a natural diuretic to prevent bloating, making the pickled addition a standout beauty food.
Cress
The seeds, roots and leaves of this valuable plant have been enjoyed for centuries. Rich in vitamin C and minerals such as iron, calcium, potassium, phosphorus and iodine, watercress is part of the cruciferous family (think cauliflower). It has digestive and detoxifying properties, fights water retention and is a natural antibiotic. Add raw cress to sauces, salads or sandwiches.
Sweet potatoes
Sweet potatoes contain high levels of flavonoids, carotenoids and vitamins C and A antioxidant properties make them a hero ingredient when it comes to anti-aging. Enjoy baked, boiled, mashed, or (duh) baked sweet potatoes, and make sure to include the nutrient-rich skin.
Kale
We all know celebrities are obsessed with kale, and for good reason: it just might be the ultimate superfood. It is an antioxidant bomb and contains flavonoids, vitamins A, C, K, E and B, calcium for the bones, zinc for the immune system and iron as a bonus. Massage kale with high-quality olive oil to use in a salad (the extra step breaks down the leaf’s stiff structure and reduces bitterness), blend it into a homemade pesto, or saute it with lemon and garlic and enjoy it as a side dish .
Mushrooms
Edible mushrooms are among the most popular in superfoods and supplements, and for good reason. Mushrooms are low in calories and packed with fiber and nutrients. They have significant antioxidant and anti-inflammatory properties and can help with this support the immune system and cardiovascular systems. Rely on the fungus as a source of vitamin D, protein, potassium and more, and explore its different forms for condition-specific benefits.
Millet
In addition to being gluten-free with a low glycemic index, millet is also rich in proteins, amino acids, antioxidants and minerals such as magnesium, calcium, phosphorus and iron, all essential for healthy hair and skin. It has even been proven lower cholesterol! The grains cook like rice, ready to enjoy as a side dish or in your favorite superfood salad.
Arugula
This bold and peppery vegetable prized by the ancient Romans is low in calories, has antioxidants, anti-inflammatoryand anti-aging properties, is an exceptional source of vitamins and minerals And it contains erucin, an active ingredient that helps lower high blood pressure. Is pizza on the menu? Top your pie with a layer of raw arugula (the other name for arugula) for a quick and healthy hybrid meal.
Chickpeas
Hummus is more than a super tasty snack. Chickpeas – also known as garbanzo beans, the backbone of nutrient-rich dips and a worthy salad addition – provide doses of fiber, vitamins C, E and A, magnesium and more. The small legumes contain beneficial substances unsaturated fatty acidsand of course proteins. Chickpeas help lower the glycemic index (reducing the risk of diabetes). absorption of cholesterol associated with heart disease, and promote successful gut health.
Mangoes
Mangoes are the most popular fruit in tropical regions, and modern agriculture means we can all enjoy it – and its health benefits. The fruit is believed to have anti-inflammatory benefits, helping to alleviate certain chronic diseases, along with protective antioxidants and anti-diabetic effects. The fruit may seem like a delicious, even dessert-like choice, but it’s one you can (and should!) feel good about.
Lentils
Adding lentils to your diet is both simple and essential. The little legume has ancient roots, and for good reason: lentils are one source of proteins, potassium, folic acid and more. Add antioxidants to the mix and you have a superfood that can prevent chronic disease and potentially lower blood pressure and cholesterol.
Brussels sprouts
Brussels sprouts are more than just a cocktail bar snack: the miniature cabbages are a health food in their own right. A cruciferous vegetable, native to Brussels vitamins C and A, potassium, calcium and even a little protein. Roast them (along with your other favorites), steam them, or shave them into a salad for an accessible raw option.
Blueberries
For a sweet and tart dose of antioxidants, grab a handful of blueberries. A regular intake of anthocyanins (one of the blueberry’s many phytochemicals) is said to reduce the risk of cardiovascular disease and type 2 diabetes. Additionally, the berries have antioxidant and anti-inflammatory benefits. TLDR: Experts agree that blueberries are a universally healthy snack.
