This is the million dollar question. Studies showed that only 28% of Americans can find healthy foods easily. So what happens with the rest ? Most of them are fed up from seeking healthy foods and return to their old food habits.
But Is it difficult to find healthy foods ?
The answer is no it isn’t. Healthy foods are every where in the market, even they are easy to find than other junk foods. The thing is we don’t think that those foods are healthy, because they are so common. And even cheaper.
So let’s discuss few list of healthy foods in the USA, that you can easily found. Then you can make your list of foods and easily find those at next time you do shopping. This will make your shopping is more efficient and less burden to you.
Egg is a good and less expensive option for protein intake. A egg contains 6 grams of protein which is not change with the method of it is cooked. Lecithin is the main amino acid in eggs which is essential for muscle metabolism. Egg is a good option for people who have less muscle bulk and willing to improve. Eggs also contains vitamins like B2 and B12 which are essential for red cell production and maturation. There for people with anaemia, egg would be a good choice.
The problem with the eggs that most people concern is the fat and cholesterol includes in the yolk. A myth that people have is cholesterol is not good for body. Actually cholesterol is essential for certain hormone production like testosterone and oestrogen. Also cholesterol is a main component in our cell wall. But the excess intake of cholesterol can cause harm. Researches have shown that taking seven eggs per week doesn’t increase the risk to cardiovascular diseases. But if you are a person already had a cardiovascular disease or diabetes it’s better to consult a doctor before adding eggs to your regular meal plan.
- Oily fish
Tuna, salmon, sardines, mackerel, trout, anchovies and herrings are the main oily fish you can found in market places. Fresh or canned preparation both contain same effectiveness. The additional advantage of canned oily fish is they are versatile. Oily fish contains omega 3 fatty acids and one of the best way to you to take omega 3. They have an anti inflammatory ability which helps in various chronic inflammatory diseases like rheumatoid arthritis, ankylosing spondylitis, etc.
They also have plenty of vitamin A and D which helps in vision and strengthen the bones and muscles.
- Sweet potatoes
This amazing food didn’t get the much attention for last few decades. Sweet potatoes contain lots of fiber, vitamin A and D, potassium and iron. It also has complex carbohydrates which has low glycemic index causing slow blood glucose rise after eat. Studies have found that most of the fiber includes in the peel.
One of the best budget friendly protein rich food. But the method of preparation affects the healthiness of the chicken. Deep fried chicken and chicken with skin is best avoided because it contains lots of saturated fat.
- Green leaves
Green leaves contain high amounts of vitamins A, B6, K, E and D with lots of minerals like iron, selenium, potassium, copper, magnesium, etc. Studies confirmed that taking green leaves on daily basis can reduce the incidence of cardiovascular diseases. It doesn’t always need to be fresh, frozen ones are also good option. Because they are frozen at the peak level of nutrition. So nutrition components are preserved in frozen veggies as well.
Green leaves have lots of antioxidants and anti inflammatory components. It improves digestion, natural detoxification ability of the liver for toxic contents like alcohol and reduce the risk of cancers also.
Spinach have an special place in green leaves. This dark green vegetable has lots of iron. This would be a great substitute for vegans and people who don’t eat beef to take their iron intake easily.
Kale is also a nutrition rich green leaf which has high amount of vitamin C and K. You can prepare Kale in various methods – cooking, steaming and even blending and make a smoothie or a juice.
This may be food that need more studies to identify the properties it has. People fear about avocado because of the high fat content it has. But avocados’ mainly include good fats like high density lipoproteins and good cholesterol. In addition to that it has lots of vitamins like K, E, and B complex.
A laboratory study performed on 2019 using avocado seeds have found that high amount of polyphenols in there can reduce the viability of cancer cells like breast, colorectal and prostate. But this wasn’t tested on human up to now and there is a high probability of having positive results.
Strawberries, blueberries or raspberries all have fiber, antioxidants and phytochemicals. These chemicals have proven benefit on obesity reduction and reducing metabolic risk factors.
Also blueberries can improve the cognitive ability. Elderly ages are in risk for declining cognitive function and ultimately end up as Alzheimer’s dementia. Studies have shown that blueberries can reduce the cognitive decline and protective for certain cardiovascular diseases as well.
Lentil is a pulse which are mostly popular in south Asian countries. It is considered as one of world folate richest food. Folate is required for your neurological functions and red cell functions. In pregnancy also adequate folate intake is mandatory for proper neurological maturation of the baby.
It also have lots of fiber and proteins and is a rich medium for minerals like potassium.
The popularity of oatmeal has recently gone higher because of the nutrition rich capability of it. Studies showed that a half cup of oatmeal contains four grams of fiber and five grams of proteins and 150 calories. But it’s better you choose plain oats than flavoured ones. Because flavoured oats have unhealthy additives and also plain ones are much cheaper. Adding banana or avocado to a plain oatmeal would be a good breakfast if you are concerning to losing weight. The water soluble fiber in oatmeal gives more time for gastric emptying and reduce the blood sugar rise.
Nuts are rich in proteins, carbohydrates and vitamins like B and E, also minerals like iron, selenium, calcium, magnesium, etc. Almonds and Brazil nuts are the famous in this category. They helps in good bone formation and improves thyroid function.
“an apple a day keeps the doctor away” is one good saying we heard from our childhood. Actually apples have lots of properties for good health. It’s nutritional value is still debatable, but apples contain lots of antioxidants. Antioxidants are helpful in reducing reactive oxygen compounds which damage to body cells. It causes increasing inflammatory conditions and promote aging as well.
Ultimately it’s not difficult to find healthy foods at all. These above mentioned foods are very common in local market places. But most of us don’t think that it contain these much of nutrition value. So it’s better to do your research and find what are best foods that fits for your requirements. Consider your pocket also. Plan for a balanced diet because balanced diet is always the healthy diet.