Top 20: 5 Best Healthy Foods to Eat Everyday 1 – Nutrition, Health Benefits and Recipes

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Top 20: 5 Best Healthy Foods 1 – Avocados, Brussels sprouts, Chia seeds, Buckwheat and Eggs – Nutrition, Health Benefits and Recipes; Videos and Images/Photos. Healthy Foods Images/Photos: 6. A photo of a plate of Free photo plate with a keto diet food. fried egg, bacon, avocado, arugula and strawberries. keto breakfast. Photo credit: timolina on Freepik. https://www.freepik.com/free-photo/plate-with-keto-diet-food-fried-egg-bacon-avocado-arugula-strawberries-keto-breakfast_7380133.htm#

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Top 20: 5 Best Healthy Foods 1 – Avocados, Brussels sprouts, Chia seeds, Buckwheat and Eggs – Nutrition, Health Benefits and Recipes; Videos and Images/Photos

Healthy Foods Images/Photos: 6. A photo of a plate of Free photo plate with a keto diet food. fried egg, bacon, avocado, arugula and strawberries. keto breakfast. Photo credit: timolina on Freepik. https://www.freepik.com/free-photo/plate-with-keto-diet-food-fried-egg-bacon-avocado-arugula-strawberries-keto-breakfast_7380133.htm#

Healthy Foods | Healthy Living and Wellness Lifestyles

In this Healthy Foods in Healthy Living and Wellness Lifestyles blog post titled: Top 20: 5 Best Healthy Foods 1 – Nutrition, Health Benefits and Recipes; Videos and Images/Photos, you will find:

Top 20: 5 Best Healthy Foods 1 – Nutrition, Health Benefits and Recipes; Videos and Images/Photos

  • 5 Best Healthy Foods – – Avocado, Brussels sprouts, Chia seeds, Buckwheat and Eggs – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits and Recipes; Videos and Images/Photos
  • Top 20 Healthiest Foods and Most Nutritious Foods Videos and Images/Photos 1, 2 and 3
  • Conclusion
  • Quick Links

 

List of Healthy Foods – Fruits, Vegetables, Recipes… to Eat Everyday

Complete List of Names of Cruciferous, Nightshade, and Root Vegetables

 

Top 20: 5 Best Healthy Foods 1 – Nutrition, Health Benefits and Recipes; Videos and Images/Photos

5 Best Healthy Foods – – Avocados, Brussels sprouts, Chia seeds, Buckwheat and Eggs – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits and Healthy Recipes; Videos and Images/Photos

  1. Avocados

Butter Fruits Images: 1. Image by Robert Owen-Wahl from Pixabay
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Avocado Images/Photos: 1. Image by Robert Owen-Wahl from Pixabay

What is Avocado?

Avocado, (Persea americana), tree of the family Lauraceae and its edible fruit with greenish or yellowish flesh with a buttery consistency, creamy texture  and a rich nutty flavour are often are eaten in salads, as a dessert and of a principal ingredient of guacamole,

Nutritional Values/Nutrients

Avocados are nutrient-dense and are a good source of healthy monounsaturated fats, which are heart-healthy fats. They are also rich in vitamins and minerals, including potassium, vitamin K, vitamin E, vitamin C, B-vitamins, folate, magnesium, potassium, and more and also contain fiber.

Nutrition per Serving

1 medium-sized Avocado contains: Calories: 234, Total Fat: 21g – Saturated Fat: 3.1g, Monounsaturated Fat: 14.7g and Polyunsaturated Fat: 2.7g, Cholesterol: 0mg, Sodium: 10mg, Total Carbohydrates: 12g – Dietary Fiber: 9.2g and Sugars: 0.7g, Protein: 3g, Vitamins K, E, C and B6 and Minerals – Folate, Magnesium, and Potassium.

Health Benefits

Avocados are rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels, and they also provide essential nutrients like potassium, fiber, and vitamins C, E, and B6, contributing to improved cardiovascular health and overall well-being. Avocados also contain antioxidants, which can help protect cells from damage.

Healthy Recipes
  1. Avocado Toast with Poached Egg: Top whole-grain toast with mashed avocado, a sprinkle of chili flakes, and a perfectly poached egg for a nutritious and satisfying breakfast rich in healthy fats and protein.
  2. Avocado and Black Bean Salad: Combine diced avocados with black beans, cherry tomatoes, red onion, and cilantro. Drizzle with a lime vinaigrette for a refreshing and fiber-packed salad that’s perfect as a side dish or a light lunch.
  3. Grilled Chicken and Avocado Wrap: Fill a whole-grain wrap with grilled chicken, sliced avocado, lettuce, and a drizzle of Greek yogurt dressing for a balanced and protein-rich meal that’s easy to prepare and great for on-the-go.

 

  1. Brussels Sprouts

What is Brussels Sprout?

Brussels sprouts are a type of cruciferous small green vegetable that resemble miniature cabbages belong to the Brassicaceae family, which also includes cabbage, broccoli, and kale and are known for their distinctive flavour.

Brussels sprouts Images/Photos: 2. A photo of a good number of Brussels sprouts green vegetables. Image by Matthias Böckel from Pixabay
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Brussels sprouts Images/Photos: 2. A photo of a good number of Brussels sprouts green vegetables. Image by Matthias Böckel from Pixabay

 

Nutritional Values/Nutrients

Brussels sprouts are low in calories but high in nutrients. They are an excellent source of dietary fiber, vitamins C and K, and contain small amounts of other vitamins and minerals – folate, manganese, etc. They also contain antioxidants, which can help protect cells from damage caused by free radicals, also contributing to overall health and immune support.

Nutrition per Serving

1 cup, boiled Brussels sprouts contains: Calories: 56, Total Fat: 0.6g, Cholesterol: 0mg, Sodium: 23mg, Total Carbohydrates: 11g – Dietary Fiber: 4.1g and Sugars: 2.2g, Protein: 3.4g, Vitamins K, C, and A, Folate and Manganese.

Health Benefits

Brussels sprouts offer several health benefits. The high fiber content supports digestive health, and the vitamins and minerals support bone health, immune function and contribute to overall well-being. Their high antioxidant content may also play a role in reducing inflammation and preventing chronic diseases. They contain compounds that have been associated with potential anti-cancer properties.

Healthy Recipes
  1. Roasted Brussels Sprouts with Balsamic Glaze: Toss Brussels sprouts with olive oil, salt, and pepper, then roast until crispy. Drizzle with a balsamic glaze for a flavorful side dish that’s high in fiber and vitamins.
  2. Brussels Sprouts and Quinoa Salad: Mix shredded raw Brussels sprouts with cooked quinoa, dried cranberries, and chopped almonds. Dress with a lemon vinaigrette for a crunchy and nutritious salad that can be enjoyed as a light lunch or dinner.
  3. Honey Mustard Glazed Brussels Sprouts: Roast Brussels sprouts until golden brown, then toss them in a honey mustard glaze made with Dijon mustard, honey, and a touch of garlic. This sweet and savory dish is a delightful and healthy side for any meal.

 

  1. Chia Seeds

What is Chia Seeds?

Chia seeds are small, nutrient-dense seeds derived from the Salvia hispanica plant, which is a member of the mint family. These seeds have gained popularity in recent years due to their nutritional benefits and versatility in culinary uses and applications.

Chia Seeds Images/Photos: 2. Photo by Delphine Hourlay. https://www.pexels.com/photo/brown-seeds-in-a-bottle-691175/
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Chia Seeds Images/Photos: 3. Photo by Delphine Hourlay.

 

Nutritional Values/Nutrients

Chia seeds are rich in essential nutrients. They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). They are high in dietary fiber, providing both soluble and insoluble fiber, which is beneficial for digestive health. Chia seeds also contain protein, antioxidants, vitamins (such as vitamin E), and minerals (including calcium, phosphorus, and magnesium).

Nutrition per Serving

1 ounce, about 2 tablespoons full of chia seeds contain: Calories: 138, Total Fat: 9g – Saturated Fat: 1g, Monounsaturated Fat: 0.6g and Polyunsaturated Fat: 7.2g, Cholesterol: 0mg, Sodium: 5mg, Total Carbohydrates: 12g – Dietary Fiber: 10.6g and Sugars: 0g and Protein: 4.7g

Health Benefits

Chia seeds are a powerhouse of omega-3 fatty acids, fiber, and protein, promoting heart health, aiding in digestion, and contributing to a feeling of fullness, making them an excellent addition to a balanced diet that may help manage weight and improve overall cardiovascular and digestive well-being.

Healthy Recipes
  1. Chia Seed Pudding: Mix chia seeds with almond milk and a touch of honey, then refrigerate overnight. Top with fresh berries and nuts for a delicious and nutrient-packed breakfast or dessert.
  2. Chia Seed Smoothie: Blend chia seeds into your favorite smoothie for an extra boost of fiber, omega-3 fatty acids, and protein. The seeds add a satisfying texture while enhancing the nutritional value of your drink.
  3. Greek Yogurt Parfait with Chia Seeds: Layer Greek yogurt with chia seeds, granola, and sliced fruits for a wholesome parfait that’s high in protein, calcium, and antioxidants—perfect for a quick and healthy snack.

 

  1. Buckwheat

What is Buckwheat?

Buckwheat is a versatile and nutritious pseudocereal belonging to the Polygonaceae family that is not related to wheat despite its name. It is botanically related to rhubarb and sorrel.

Buckwheat Images/Photos: 4. A photo of buckwheat close up grain cereals.Image by Михаил Нечаев from Pixabay
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Buckwheat Images/Photos: 4. A photo of buckwheat close up grain cereals. Image by Михаил Нечаев from Pixabay

 

Nutritional Values/Nutrients

Buckwheat is a nutrient-rich food. It is a good source of carbohydrates, high-quality protein, dietary fiber, and essential minerals such as manganese and magnesium. It is also naturally gluten-free, making it a suitable alternative for individuals with gluten sensitivities or celiac disease.

Nutrition per Serving

1 cup, cooked buckwheat contains: Calories: 155, Total Fat: 1.5g, Cholesterol: 0mg, Sodium: 5mg, Total Carbohydrates: 33.5g – Dietary Fiber: 4.5g and Sugars: 0.1g, Protein: 5.7g, Vitamins and Minerals – Manganese, Magnesium, Copper, and Phosphorus.

Health Benefits

Buckwheat contains antioxidants, including rutin, which may have cardiovascular benefits and contribute to overall health. The fiber in buckwheat supports digestive health, and its protein content makes it a valuable addition to vegetarian and vegan diets.

Healthy Recipes
  1. Buckwheat Pancakes: Make nutritious pancakes by combining buckwheat flour with mashed bananas, eggs, and a pinch of cinnamon. Serve with fresh fruit for a hearty and gluten-free breakfast option.
  2. Buckwheat Stir-Fry: Stir-fry vegetables, tofu, and cooked buckwheat groats in a flavorful soy-ginger sauce for a quick and satisfying plant-based meal rich in protein and whole grains.
  3. Buckwheat and Roasted Vegetable Salad: Toss roasted vegetables, such as bell peppers, zucchini, and cherry tomatoes, with cooked and cooled buckwheat. Drizzle with a lemon herb dressing for a tasty and filling salad.

 

  1. Eggs

What are Eggs?

Eggs are a highly nutritious and versatile dietary staple food from the ovaries of female animals, usually birds, and are consumed by humans in various forms. Chicken eggs are the most commonly consumed type of eggs, but other types, such as duck, quail, and turkey eggs, are also eaten.

Eggs Images/Photos: 5. A photo of a clutch of eggs. Photo by Anna Shvets: https://www.pexels.com/photo/eggs-close-up-4045568/
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Eggs Images/Photos: 5. A photo of a clutch of eggs. Photo by Anna Shvets:

 

Nutritional Values/Nutrients

Eggs are a nutrient-dense food, providing a good balance of protein, healthy fats, vitamins, and minerals. They are an excellent source of high-quality protein, containing all essential amino acids in the right proportions. Eggs are rich in essential nutrients, including vitamin B12, vitamin D, vitamin A, choline, selenium, and various B vitamins.

Nutrition per Serving

1 large egg contains: Calories: 72, Total Fat: 4.8g – Saturated Fat: 1.6g, Monounsaturated Fat: 2g, and Polyunsaturated Fat: 0.8g, Cholesterol: 186mg, Sodium: 71mg, Total Carbohydrates: 0.6g – Sugars: 0.6g, Protein: 6.3g, Vitamins – Vitamins B12, D, and A, and Minerals – Selenium and Choline.

Health Benefits

Eggs are a nutrient-dense food containing high-quality proteins, essential amino acids, and various vitamins and minerals, such as choline, which is crucial for brain health, and lutein and zeaxanthin, which support eye health. Regular consumption of eggs can contribute to muscle development, satiety, and overall nutritional balance.

Healthy Recipes
  1. Vegetable Omelette: Whisk eggs and pour them over a sautéed mix of colorful vegetables like bell peppers, spinach, and tomatoes. Cook until the eggs are set for a protein-packed and nutrient-rich breakfast.
  2. Avocado and Egg Breakfast Burrito: Fill a whole-grain tortilla with scrambled eggs, sliced avocado, and salsa. This flavorful and filling burrito provides a balanced combination of healthy fats, protein, and carbohydrates.
  3. Baked Egg Muffins: Beat eggs and pour them into muffin tins filled with diced vegetables, cheese, and herbs. Bake until the eggs are set for a convenient and portion-controlled breakfast option that can be prepared in advance.

 

Top 20 Healthiest Foods and Most Nutritious Foods Videos and Images/Photos 1, 2 and 3

 

Healthy Foods Images/Photos: A photo of display of healthy foods - fruits - including avocado and vegetables. Photo credit: Freepik. https://www.freepik.com/free-photo/circle-from-vegetables-herbs_2391009.htm#
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Healthy Foods Images/Photos: A photo of display of healthy foods – fruits – including avocado and vegetables. Photo credit: Freepik.

 

Conclusion

Avocados are nutrient-dense fruits containing heart-healthy monounsaturated fats and essential vitamins, often enjoyed for their creamy texture and versatility in various dishes.

Brussels sprouts, belonging to the cabbage family, offer a rich source of fiber, vitamins C and K, and antioxidants, promoting overall health and providing a flavorful addition to meals when roasted or sautéed.

Chia seeds, tiny but mighty, are loaded with omega-3 fatty acids, fiber, and essential nutrients, offering versatility in both sweet and savory recipes while promoting sustained energy and aiding in digestion.

Buckwheat, a gluten-free seed often mistaken for a grain, is rich in protein and essential nutrients, commonly used in diverse culinary applications such as pancakes and noodles.

Eggs, a dietary staple, are celebrated for their high-quality protein and nutrient content, contributing to muscle development, brain function, and overall well-being, making them a versatile and valuable ingredient in various cooking methods.

 

Quick Links

Avocados

Brussels sprouts

Chia seeds

Buckwheat

Eggs

 

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