Tools for Health

Top Ten Healthy Foods for Every Day

In the last post of the category vita-thieves, we spoke about the top ten unhealthy foods. Additionally, I presented several healthy alternatives.

Today we are switching things and have a look at the top ten healthy foods for every day.
As every individual human is different, not every food mentioned in this article is suitable for everyone in every case. But the food we talk about in this article has the tendency to be healthy for most human beings.

Just before we start 3 tips to consider when choosing and buying healthy food. Prefer mostly fresh, natural and organic aliments and take your time to flood your body with enough fresh water or tea.

The main part of the article is structured like this:

1. Broccoli
2. Seeds, Nuts and Oil like Hemp, Chia and Flax Seeds, Walnuts, Almonds, Macadamia and Pecan nuts
3. Water and Tea
4. Green leafy vegetables, Wild Herbs and Sprouts
5. Pulses like Lentils, Beans, Chickpeas
6. Quinoa, Amaranth, Millet, Buckwheat
7. Algae like Chlorella and Spirulina
8. Leek like Garlic
9. Ginger and Tumeric
10. Super Fruits like Avocado, Coconuts, Papaya, Ananas, Pomegranate, Lemon, Berries

 


1. Broccollibroccoli

Broccolli, the green vegetable, which many of us disliked as a kid, is actually one of the healthiest vegetables on the planet. I myself like broccolli since forever and it is my favorite vegetable. Broccolli is full of the vitamins C and A, the minerals potassium, calcium and phosphorus. Besides, it contains high amounts of secondary phytochemicals, which have the potential to protect you from cancer and supports a healthy cardiovascular system. Just be sure not to cook broccolli to death. Instead fry or steam it as short as possible. You can also eat it raw.

2. Seeds, Nuts and Oil like Hemp, Chia and Flax Seeds, Walnuts, Almonds, Macadamia and Pecan nuts

macadamia nutsThere is a great variety of seeds, nuts and oil made out of them.
Starting with seeds we have sunflower seeds, linseeds, pumpkin seed, chia seeds, hemp seeds and many more. Linseeds, chia seeds and hemp seeds are particularly interesting because they contain big amounts of good fat (omega-3), are protein rich and on top are super rich in minerals like magnesium, calcium and potassium.
The group of nuts is also quite big. We have walnuts, macadamia nuts, peanuts, almonds, hazelnuts, cashew nuts and so on. They are made up of big amounts of good fat, which supports your cardiovascular system. The energy richness in nuts leads to a fast saturation when you are hungry.
With hemp oil, linseed oil and coconut oil we have three of the healthiest oils on the planet in this category. Hemp and linseed oil are rich in omega-3 – fatty acids. Coconut oil contains lauric acid, which also is antimicrobial.

3. Water and Teawater

Our body consists of 50 -70 % water. Our whole body and all metabolism work in a watery environment. Daily we lose 2 to 5 liters of it for example through the urine and the sweat. So it is more than understandable that it is important to compensate these losses with new water. 1.5 to 3 liters is the normal range, which depends on the physiology of the individual person. You can survive for several weeks without food, but without water, you die of thirst within 3 or 4 days. Choose mostly fresh, natural, spring water. Tap water possibly should be filtered.

4. Green leafy vegetables, Wild Herbs and Sprouts

green smoothieSome may call it weed, something we don´t want in our garden. But what you forget is, that wild herbs are plants with one of the highest nutrient density on this planet. As we are not ruminants and we usually don´t have the time to chew our food for hours, in order to release the green leaf pigment chlorophyll, there is a good solution. You can prepare your salad in a high-performance mixer, which does this work for you. Cheers.
Yesterday I tried a smoothie with 125 g rocket salad, an avocado, an orange, an apple, juice of one lemon, a banana, some raisins and cashew nuts. Really tasty.
But it is also totally fine to enjoy your green leafy vegetables as salad. Together with sprouts, they are the best daily basis for your meals.

5. Pulses like Lentils, Beans, Chickpeas

If you are a vegetarian or vegan, you have a great source of proteins in the group of pulses. These include lentils, beans and red lentilspeas. They contain high amounts of iron, zinc and manganese and they are antioxidant and good for your heart health. I would call me a flexitarian, eating mostly (>95%) vegetarian and vegan food. But personally I would not reject meat of good quality, if I want to try something new or am the guest at someone’s place.

quinoa6. Quinoa, Amaranth, Millet, Buckwheat

With these crops, we have a great opportunity to complete our meals. Quinoa, amaranth and buckwheat belong to a group called pseudo cereals. The first two representatives have their origin in south America. They have together with millet several pros over crops like wheat. On the one hand, they are gluten free. On the other hand, they contain high doses of essential fatty acids, are protein and mineral rich. Moreover, they are not as overbred as wheat is.

7. Algae like Chlorella and Spirulina

As these algaes contain high amounts of iron and vitamin b12, they are the perfect source for people, who are eating seldom or no meat. Their deep green colour is caused by the green pigment chlorophyll. Moreover they have the ability to bind toxins and heavy metals in our body to take them out of it.

8. Leek like Garlicgarlic

Oh yeah. There we have another great food. Do you think that garlic just leads to a bad breath? Then you could not be further away from the truth. Not only does it protect us from vampires^^, but it also protects us from free radicals and has antibiotic qualities. Moreover, it is one of the most effective anti cancer food we know. Raw garlic has the best effect.

ginger9. Ginger and Turmeric

Here we have two other very interesting tubers. On the one hand the little spicy ginger and on the other hand the intense yellow turmeric, which you can find in curry.

Ginger can give your meals a spicy touch. It also can help to ease pain and nausea. It supports your cardiovascular system and is effective against cancer.
The benefits of turmeric seem to aim even higher. Turmeric supports your digestion, it´s antimicrobial, anti-inflammatory, a painkiller, binds heavy metals and is anti-carcinogenic.

10. Super Fruits like Avocado, Coconuts, Papaya, Ananas, Pomegranate, Lemon, Berries

coconut

As we are moving over to number 10, it seems as if we are experiencing the climax of possibilities for healthy food.avocado
In the category of super fruits, we definitely have a great range of representatives. It is like eating all the colors of the rainbow.
Avocados and coconuts are rich in good fats and have a positive effect on the cholesterol level. Papayas and Ananas contain minerals like calcium, magnesium, phosphorus, iron, iodine and zinc and vitamin A and C. Ananas has an uplifting effect on the sentiment. Both papayas (papain) and ananas (bromelain) contain an enzyme, which supports your digestion.

Pomegranates have several benefits. They are antimicrobial, protecting you from cancer and can have a positive effect on your blood pressure.wild berries
Start your day with salted lemon water and you´ll help to boost your immune system, your metabolism and your digestion.
Wild berries contain high amounts of healthy plant pigments, which are antioxidants, vital substance rich and protect your cardiovascular system and your cells.

 


You surely got a lot of great information in this blog post today. Now as you know, what really supports your health, you are able to integrate these healthy foods into your daily nutrition. If everything mentioned above seems to be too much for you, then start with one point for one month and in the next month, you can add the second point.

 

In the next weeks and months, we will have a deeper look at all the vitamins, minerals and other helpful tips for a healthy nutrition and a healthy life. And I am willing to take it as easy and feasible as possible for you. Because the best information is useless if it is too complicated to use it in your daily life.

 

What do you think now? What was the most interesting new fact you learned today? Do you want something to add or do you have additional important information? On what point will you take action first?

 

Glad to have you here.
Stay healthy, live healthy.

Tobias

8 Comments

NemiraB

Hello, Tobias. Thanks for the great list of food which can keep us balanced and vital.
I think that you had in mind that your mentioned fruits, nuts must be organic, no GMO.
I never heard about ananas. I did not see in health food stores. Maybe I need to look closer.
Spirulina is my choice as most nutritious food. Did you hear that scientist from Japan lived 15 years eating just Spirulina?
I like your list because all parts are valuable and worthy of attention.
All the best, happy writing, Nemira.

Reply
Tobias

Hello, Nemira. It is a pleasure for me to provide useful information about healthy foods to my readers.

Yes, you are right. It is recommended to eat mostly organic food and of course no GMOs. The amounts of vitamins and minerals in organic fruits and vegetables are today about as high as the conventional fruits and vegetables decades ago. In the latter, the amounts of vital substances partly have decreased remarkably.

Ananas is really a great fruit. You should get it in organic food supermarkets.

Spirulina is definitely a great choice, as this algae is full of nutrients and boosts your immune system. Didn´t know about the experiment in Japan yet. I´ll have a look.

Thank you for your time and have a nice and healthy one. Tobias

Reply
John Rico

Hello there! I’ve been wanting to eat healthy but I don’t know what are the nutrients that they give in my body. But after I read your article you gave me the very informative ideas about healthy foods. I’ll try to eat more vegetables and fruits also drink a lot of water and tea to make myself healthier. Thank you for sharing this information.

Reply
Tobias

Hi John,
you are on the right track. Try out what vegetables and fruits you like the most and then introduce them step by step into your diet. It is good to prefer fresh, natural and organic vegetables and fruits. If you are too busy to prepare yourself a fresh meal, frozen vegetables and fruits are a good option. At last drink enough as your body mainly consists of water and you will be fine.

Reply
sharoncl

Hi,
I love to read and learn about vitamins especially about what different vegetable contains the goodness we need.
I love broccoli, i tend to put it in the oven for about 35 mins on 180 and it roasts beautifully (very tasty) with a touch of olive oil and a couple of pinches of sea salt give it a shake and then into a baking tray also i did not know broccoli could protect you from cancer and supports a healthy cardiovascular system:)
Your articles are very interesting and full of detail.
Would i be able to have the green leaf smoothy everyday? or would that give me a stomach upset?as i am trying to lose weight , do you think it would help me?
Thank you for sharing this its been very helpful and interesting to read:)

Reply
Tobias

Hi Sharon,
broccoli definitely is one of the healthiest foods on earth. And that certainly is because of the hight amounts of secondary plant pigments, which protect and support your body as an antioxidant. It catches free radicals.
Broccoli out of the oven is quite a delicious meal. I totally agree with you.
If you want to implement green leaf smoothies in your diet, it will be good to start small. Start with one or two smoothies a week and after a month you can add some more. You can also start with less green leafs (40%) and more fruits (60%) and slowly increase the quantity of the green leafs so that the relation of green leafs and fruits is 60/40.
The smoothie can also be helpful to lose weight, as it can replace a meal. Moreover, it is filling and you can keep the amount of fat low, so that the level of calories is low. And you receive a big portion of nutrients.

Thank you for your interest.

Reply
Chris

Hi

Great information on some of the top 10 healthy foods to eat.

Great to see there are lots of greens here. One of my favourite winter meals is broccoli soup. I also really like to use avocado as a spread on lunch rolls for work.

I am getting quite a few of these in my diet, but I have 8 other options here I can experiment with. Green tea is also a favourite of mine after a workout.

I look forward to some of your future posts.

Cheers

Reply
Tobias

Hi Chris,

you are right. This list doesn´t aim to include all the possible healthy foods, but it is definitely a great point to start with. 

Green (leafy) vegetables are so precious because on the one hand they contain lots and lots of secondary plant pigments and on the other hand they contain chlorophyll, which resembles our red blood pigment hemoglobin. These characteristics are responsible for their antioxidant effect, which keeps our cells vital and healthy.

I am consuming green tea several times a week. It is refreshing, energizing and antioxidative, too. A valuable drinking option.

Thanks for your interest. Do what you can and enjoy your healthy time.

Cheers

Reply

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