There is no need to hire a nutritionist for advices on food you must always have in kitchen to keep healthy.
Though we can easily find information about essential food on internet, In 2020 the US department of agriculture reported over 15% of Americans spent money on non-essential foods.
Here is a list of 3 foods you must have in your kitchen for a better health.
1. Dark green vegetables
Science says the more dark a vegetable becomes the more nutrients it contain. In dark green vegetables you can find a lot of nutrients such as Vitamins( K: responsible for bone health, A: for good vision, C: for strong immune system, and B9: responsible for cell division).
In dark green vegetables we also find there Minerals(Iron: the component of oxygen carrier cells, the white blood cells, Magnesium: strengthen nerve function, Potassium: that maintain blood pressure and Calcium: which is important in strengthening the bones).
They contain also Antioxidants, plants have lutein and zeaxanthin which are needed by our bodies to keep our eyes heathy not only in terms of vision but also in terms of fighting eye diseases like Cataracts,
We can not leave behind Fiber which is very essential for our digestion and glucose regulation in our blood.
If you have a goal of loosing weight I recommend you dark green vegetables as they contain less calories.
If you are wondering vegetables that fall under the category of dark green, here are some examples: Broccoli, Spinach, Kale and Arugula.
2. Nuts
Globally nuts are known for healthy fats, nuts contain essential fats like omega-3 fatty acids which help the heart to fight inflammation.
Like dark green vegetables. nuts also contain vitamins such as E and B, minerals like Potassium, magnesium, and copper and antioxidants like polyphenols which keep our skin smooth and healthy.
Nuts posses enough amount of proteins to keep you a way from meat if you are a vegetarian or don't want to consume meat.
Example of nuts are: Almonds, Walnuts, Cashews and Pistachios.
3. Fruits
On this planet we many different types of fruits, and each fruit contain its own nutrients that can benefit your body. Since you can't have every fruit in your kitchen here are 2 cheap fruits you can have and say your kitchen is healthy.
3.1 Avocado
Most research papers say avocado fruit contain more potassium than in banana. I don't know where you leave but in my local area bananas are expensive that avocado on average, so if the case is the same that is a reason to favor avocados plus they contain more.
More interesting about avocado is that this fruit contain all nutrients that we listed under dark green vegetables, which means you will find vitamins, healthy fats, minerals, fiber, antioxidants, proteins, and on top of that carbohydrates which are energy providers for your body.
3.2 Apple
There is a saying "an apple a day keeps the doctor a way" which is very true. An apple contain nutrients that will protect you from diseases like Diabetes, Heart Disease, Cancer, Digestive Problems, Obesity, Asthma, Alzheimer's Disease, Liver disease, Chronic Inflammation, and more others.
Though apples are quite expensive comparing to other fruits, I call them cheap due to what they can do. You can clearly see that buying an apple is equivalent to buying a pharmacy.
4. Conclusion
Your kitchen can be your worse enemy or your pharmacy it is you to choose. Always have Nuts, fruits, and dark green vegetables in your kitchen for your better health.
5. FAQs
1. Can dark green vegetables protect you from cancer?
The answer is yes. Fresh dark green vegetables contain free radicals which can bind to other free radicals in blood which might lead to cancer if they bind to normal body cells.
2. Does avocados contain more potassium than bananas?
Yes avocados do contain more potassium than there is in bananas as a single avocado is said to have 975 mg of potassium while a banana contain 422 mg of potassium.
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