If you are one of those who prepare the shopping list every time they go to the supermarket, next time fill in the following foods in this list.
It seems that, according to experts, these are the healthiest foods out there that are always recommended in your kitchen.
Lemon Tree
What is more versatile than lemons? Even if you buy a whole bag of them, you will find something to do with them, since they can be used both in everyday recipes and in more special occasions, such as a lemon pie. “Lemons are cheap and an excellent source of vitamin C. You can add them to a little water, marinades, dressings, salads, smoothies, juices, fish, chicken or even cooked foods to give them an extra flavor,” she says. Amy Shapiro, MS, RD, CDN, founder and director of Real Nutrition. Nathalie Rhone, MS, RD, CDN, founder of Nutrition by Nathalie, even uses lemons every morning in warm water to increase vitamin C and help the digestive system function better.
Kale – Cabbage
It would not be wrong to call kale the king of food. Cabbage is a superfood full of nutrients. “I start each morning with a green juice and suggest to my clients that they do the same,” says Rhone. “I like to keep a variety of greens in my fridge so I can change things every morning, but the most detoxifying leafy green vegetable is proven to be kale. Use it in juices, smoothies, salads or sautéed with onions and olive oil for combination with protein “.
Berries
What can you say about these wonderful little red fruits? Choose your favorite… everything is fine. “Packed with antioxidants and fiber, it’s a perfect addition to your breakfast along with other fruits or a smoothie,” says Rhone.
Avocado
“Packed with healthy monounsaturated fatty acids and fiber, avocados help lower bad (LDL) cholesterol, stabilize blood sugar levels and support a healthy weight,” says Rhone. “They are also packed with a variety of vitamins and minerals that can improve skin health, immune function and hormonal balance. Eat half an avocado daily, adding it to smoothies, salads, toast, in combination with eggs or fruit! “
Raw vegetables
“Keeping raw sliced ​​vegetables in the fridge is an easy on-the-go snack when you’re in a hurry and don’t know what to take with you,” adds Rhone. “I always like to have carrots, celery, peppers, tomatoes and cucumbers in the fridge! In combination with hummus, guacamole, sauce or your favorite dressing “. The solution is to buy the whole vegetables from the grocery store and when you get home, cut them and store them in containers. That way, when you do not catch up during the week, all you have to do is pick them up and leave.
Eggs
Okay, yes, eggs are everyone’s No. 1 choice. “My favorite solution for an easy meal, as they are considered a complete protein,” says Shapiro. “They contain all the essential amino acids and therefore provide the body with many nutrients. They also contain choline, an amino acid important for brain development, omega fats and vitamin D3. For a more filling choice, try mixing three egg whites with one egg yolk. But do not completely omit the yolks; that is their nutritional value “.
Frozen vegetables
While fresh is always preferable, sometimes life becomes very tiring and full and you can not go to the store or grocery store for some fruits and vegetables. “But with them in the freezer, you will never have an excuse not to add some vegetables to the meal,” says Shapiro. “By keeping them in the freezer, you always have a back-up plan to prepare dinner, even when you have nothing else.”
Frozen blueberries
Again, this is a convenient option when you can not get them fresh. “Frozen blueberries may be tiny, but don’t be fooled by their size. They contain more antioxidants than regular blueberries! ” emphasizes Shapiro. “They are high in anthocyanin, the antioxidant that gives them their blue hue and are known to prevent the body from weakening. “They also have a lower sugar and higher fiber content than most fruits out there.”
Chia seeds
“They contain fiber, good fatty acids, they do not have much taste and they swell up to eight times their size when they come in contact with liquid, thus keeping you full for hours,” recommends Shapiro. “You can add them to anything from yogurt to salads. Get creative! “
Legumes
This is another versatile ingredient that you should always have in your closets. Soups, cooked or as a side dish and most importantly, legumes are full of protein, fiber, B vitamins and more.
Apple cider vinegar
“Although cheap, it can be used in cooking, in household products, and even in DIY beauty products. “Make sure you get raw apple cider vinegar,” suggests Shapiro. of the gastrointestinal tract! “.
Nut butter
Whether it is almond, cashew or pistachio, if it is natural and from 100% nuts, nothing can go wrong. “One to two tablespoons of nut butter goes well with raw vegetables and is a great snack to eat late at night or for breakfast,” says Rhone. “Nut butter is full of good fats and proteins, making it a satisfying and satisfying choice.”
Mustard
What better than mustard for every day as an accompaniment? “It’s an incredibly versatile, low-calorie spice that goes with everything and is usually in every home,” says Shapiro. “Mustard can be used alone as a low-sodium spice, incorporated into dressings and marinades. In fact, you should know that mustard seeds have been linked to cancer prevention, cardiovascular disease and asthma management.
Sauerkraut
“Sour cabbage is not only for hot dogs and burgers! “Sour cabbage and kimchi are both excellent sources of probiotics, which, as we know, are excellent for gut health,” says Shapiro. “Whether you prefer sauerkraut or kimchi, you will get almost the same benefit. Both are sauerkraut that has been fermented. “Add it to salads, sandwiches or on the side of your meal to get the significant benefits it can offer to your gastrointestinal tract.”
High quality olive oil
Olive oil has been described by many as one of the most nutritious oils in the world. Especially the high quality olive oils. “My main base for salad dressings,” says Rhone, “do not forget that it is good to store in a dark glass container or tin can, so that it does not oxidize from light.”
Coconut oil
Rhone recommends buying oils that are unprocessed and have the indication that they are organic. “Both coconut oil and avocado oil have a higher smoke point than olive oil, which makes them a better choice for high temperature cooking.”
Spirulina or chlorella
“They are hydrogenated algae that provide antioxidants, minerals and even protein,” says Shapiro. “Chlorella is known for its rich green color from chlorophyll and is known for its ability to detoxify heavy metals from our body. Spirulina, on the other hand, has a blue-green tinge and is a better source of protein than chlorella, but has more omega-3s. Both algae are considered superfoods and should have a place in your diet. Try adding them to smoothies or yogurt bowls. ”
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