The 10 foods you should eat more of

Some foods have bad reputation. People consider them bad for many reasons, like potatoes are high in starch, or egg yolks can increase your cholesterol level. But many dietitians around the world don’t back up these myths and recommend eating these foods more.

1. Potatoes

Potatoes are a great source of carbohydrates. Your body needs carbs so your brain and muscles function properly. Plus, potatoes have as much if not more essential vitamins and minerals as brown rice,and more potassium than a banana.

2. Whole eggs

Yes, egg whites may be lower in fat and calories, but the whole egg with the yolk is richer in nourishing micronutrients. If you’re afraid that eating too much egg yolks can raise your cholesterol, don’t worry – according to a study, there isn’t a link between dietary cholesterol and blood cholesterol. In addition, egg’s yolk contains a lot of phosphorus, which is a key to forming healthy bones, immune-boosting zinc, and choline, which is beneficial for your heart and brain.

3. Olive oil

As well as carbohydrates, our body needs fats – the healthy ones, or course. Fats are satiating, anti-inflammatory, and highly protective. Olive oil is one of the healthiest oils out there. Make sure you use extra virgin oil and try not to cook with it, use it raw for optimal nutritional benefits.

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4. Frozen fruits, berries and vegetables

Frozen fruits, vegetables and berries are as rich in nutrients as fresh ones. And some frozen fruits and vegetables are even more nutrient dense than their fresh counterparts. Plus, it’s very convenient – you can store them for a long time without worrying that they will be spoiled before you get a chance to eat them.

5. Sea vegetables

Sea vegetables are known for their anti-inflammatory, anti-cancer, and antiviral properties. They are rich in broad range of minerals that are often lacking in other foods – calcium, copper, iodine, iron, magnesium, potassium, and many others. Plus, sea vegetables are also sustainable. Just don’t consume salted versions of them bought in stores.

6. Fermented foods

Kimchee, kraut, kefir, and kombucha are fermented foods and probiotics that improve healthy bacteria essential for gut health. Plus, since the healthy bacteria in fermented foods feed off of prebiotic fibers, you get both a probiotic and a prebiotic boost with every bite. Use fermented foods as delicious condiments, instead your traditional ketchup and mustard.

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7. Avocado

Avocados are not only delicious, but they’re super healthy food. Avocados are a rich source of heart-healthy, anti-inflammatory, mono-unsaturated fats, as well as cholesterol-lowering fiber and antioxidants. You can add avocados practically to everything, from salads and soups to smoothies and desserts.

8. Nuts

Nuts are rich in protein, fiber, antioxidants, and heart-healthy mono-unsaturated fats, plus, nuts and seeds contain commonly deficient nutrients like calcium, iron, and magnesium. Add nuts to everything – smoothies, oatmeal, salads, soups, main dishes. Just avoid roasted and too salted nuts. And remember to consume them in moderations, as they’re pretty high in calories.

9. Fish

All seafood helps reduce the risk of heart disease, improves brain function, and helps with healthy fetal development. All kinds of fish are a rich source of high-quality protein and Omega-3 fatty acids, essential for our health and which our body can’t produce by its own.

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10. Herbs and spices

Spices are much more than just seasonings. They all have a lot of health benefits. For example, cinnamon can help with blood sugar control and oregano is anti-bacterial. Add them to your dishes to improve your health in so many ways.

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