Top 20: 5 Best Healthy Foods to Eat Everyday 2 – Nutrition, Health Benefits and Recipes  – Blackcurrants, Garlics, Gouda, Pistachio and Olives/Olives Oil; Videos and Images/Photos

Top 20: 5 Best Healthy Foods to Eat Everyday 2 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits and Recipes – Blackcurrants, Garlics, Gouda, Pistachio and Olives/Olives Oil; Videos and Images/Photos

Best Healthy Foods Images/Photos: 7. A photo of a variety of healthy foods on wooden caster. Photo by Jane Doan

Healthy Foods | Foods for Healthy Living and Wellness Lifestyles

In this Healthy Foods in Healthy Living and Wellness Lifestyles blog post titled: Top 20: 5 Best Healthy Foods to Eat Everyday 2 – Nutrition, Health Benefits and Recipes – Blackcurrants, Garlics, Gouda, Pistachio and Olives/Olives Oil; Videos and Images/Photos, you will find:

Top 20: 5 Best Healthy Foods to Eat Everyday 2 – Nutrition, Health Benefits and Recipes – Blackcurrants, Garlics, Gouda, Pistachio and Olives/Olives Oil; Videos and Images/Photos

Meaning of Best Healthy Foods – What are Best Healthy Foods?

5 Best Healthy Foods to Eat Everyday 2 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits and Recipes – Blackcurrants, Garlics, Gouda, Pistachio and Olives/Olives Oil; Images/Photos

Best Healthy Foods to Eat Everyday Videos and Images/Photos 1, 2 and 3

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

Top 20: 5 Best Healthy Foods to Eat Everyday 2 – Nutrition, Health Benefits and Recipes; Videos and Images/Photos

Meaning of Best Healthy Foods – What are Best Healthy Foods?

Best healthy foods are nutrient-dense, whole, and minimally processed options that contribute to overall well-being and support optimal physical and mental health

5 Best Healthy Foods to Eat Everyday 2 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits and Recipes – Blackcurrants, Garlics, Gouda, Pistachio and Olives/Olives Oil; Images/Photos

1. Blackcurrants

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Blackcurrants Images/Photos: 1. A photo of freshly harvested blackcurrants from a garden. Image by Marisa04 from Pixabay

What is Blackcurrant?

Blackcurrants (Ribes nigrum) are small, glossy dark purple to black round berries that grow on shrubs belonging to the Ribes genus and have a tart and slightly sweet flavor. These berries are known for their rich flavor and high nutritional value.

Nutritional Values/Nutrients

Blackcurrants are rich in vitamin C, providing more of this vitamin than many other fruits. They also contain vitamins A, B1, B5, B6, E, and K. They are a good source of minerals such as potassium, copper, manganese, and magnesium. The berries are high in antioxidants, particularly anthocyanins, which contribute to their dark color and help combat oxidative stress and inflammation in the body.

Nutrition per Serving

The approximate nutritional facts per serving for blackcurrants (1 cup, fresh): Calories: 71, Protein: 2 grams, Carbohydrates: 18 grams – Dietary Fiber: 5 grams and Sugars: 11 grams, Fat: 0.5 grams, Vitamin C: 203% of the Recommended Daily Allowance (RDA), Vitamin K: 11% of the RDA and Manganese: 16% of the RDA

Health Benefits

Blackcurrants are rich in antioxidants, particularly vitamin C and anthocyanins, which support immune function and contribute to healthy skin, while their high levels of vitamin K and manganese promote bone health and blood clotting.

Healthy Recipes

1. Blackcurrant Smoothie Bowl: Blend frozen blackcurrants with Greek yogurt and a splash of almond milk. Top the smoothie bowl with fresh berries, chia seeds, and a drizzle of honey for a delicious and antioxidant-packed breakfast.
2. Blackcurrant Quinoa Salad: Toss cooked quinoa with blackcurrants, chopped cucumber, feta cheese, and a light vinaigrette made with olive oil and balsamic vinegar. This refreshing salad is not only nutritious but also a delightful balance of sweet and savory flavors.
3. Blackcurrant Chia Jam: Make a healthier alternative to traditional jam by simmering blackcurrants with chia seeds, a touch of maple syrup, and a squeeze of lemon juice. Spread this homemade chia jam on whole-grain toast or use it as a topping for yogurt for a nutrient-rich treat.

2. Garlics

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Garlics Images/Photos: 2. A photo of garlics – a flavouring ingredient.  Image by Steve Buissinne from Pixabay

What is Garlic?

Garlic (Allium sativum) is a popular bulbous plant that belongs to the Allium genus, which also includes onions, leeks, and shallots known for its strong and pungent flavor releases allicin, which gives it its characteristic aroma and taste when crushed.

Nutritional Values/Nutrients

Garlic contains various bioactive compounds, including allicin, sulfur compounds, vitamins (such as vitamin C and B6), and minerals (including manganese and selenium).

Nutrition per Serving

Nutrition per Serving for garlic (3 cloves, raw): Calories: 13, Protein: 0.6 grams, Carbohydrates: 3 grams – Dietary Fiber: 0.2 grams and Sugars: 0.1 grams, Fat: 0.1 grams, Vitamin C: 3% of the RDA, Manganese: 2% of the RDA and Selenium: 1% of the RDA

Health Benefits

Garlics contain allicin, a compound with potent anti-inflammatory and antibacterial properties that may lower blood pressure and cholesterol levels; additionally, garlic consumption has been associated with a reduced risk of cardiovascular diseases.

Healthy Recipes

1. Garlic Lemon Roasted Chicken: Marinate chicken thighs with minced garlic, lemon juice, olive oil, and fresh herbs. Roast until golden brown for a flavorful and low-calorie protein option.
2. Garlic and Herb Quinoa: Sauté minced garlic in olive oil and mix it into cooked quinoa along with chopped fresh herbs like parsley and thyme. This aromatic side dish pairs well with grilled vegetables or as a base for protein.
3. Garlic Hummus: Blend chickpeas, tahini, lemon juice, and roasted garlic cloves for a tasty and fiber-rich garlic hummus. Serve with veggie sticks for a nutritious snack or as a spread on whole-grain crackers.

Gouda

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Gouda Cheese Images/Photos: A photo of cut delicious gouda cheese on cheese board. Photo credit: GrafVision on Freepik

What is Gouda?

Gouda is a type of cheese (semi-hard) that originated in the Netherlands made from cow’s milk or goat’s milk. It belongs to the category of washed curd cheese and is one of the most popular and widely consumed cheeses in the world.

Nutritional Values/Nutrients

Gouda is a good source of calcium and protein. It contains vitamin K2 and can add a rich and savory flavor to dishes

Nutrition per Serving

The nutrition per serving of 1 ounce of Gouda Cheese: Calories: 110, Protein: 7 grams, Carbohydrates: 0.6 grams – Sugars: 0 grams, Fat: 9 grams – Saturated Fat: 6 grams, Calcium: 204 milligrams (20% of the RDA) and Vitamin A: 232 international units (5% of the RDA).

Health Benefits

Gouda cheese is a good source of calcium and phosphorus, essential for maintaining strong bones and teeth and good muscle function, and its moderate protein content supports muscle health and helps in the repair and growth of tissues. It contains vitamin K2, which is important for bone metabolism and may contribute to cardiovascular health. Gouda can add a rich and savory flavor to dishes, making it a tasty way to incorporate dairy into your diet.

Healthy Recipes

1. Gouda and Apple Grilled Cheese: Create a gourmet grilled cheese sandwich by layering slices of Gouda with thinly sliced apples between whole-grain bread. Grill until the cheese is melted and the bread is golden brown for a sweet and savory combination.
2. Gouda and Spinach Stuffed Chicken Breast: Stuff chicken breasts with a mixture of wilted spinach and grated Gouda, then bake until the chicken is cooked through. This protein-packed dish is both delicious and satisfying.
3. Gouda and Walnut Salad: Combine mixed greens with Gouda cheese, toasted walnuts, and a light vinaigrette. The nuttiness of the Gouda and walnuts adds a delightful crunch to this refreshing salad.

Pistachio

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Pistachio Images/Photos: 4. A photo of a pile of pistachio nuts lying on a table. Photo by Theo Crazzolara on Unsplash

What is Pistachio?

Pistachios are edible seeds that come from the Pistacia vera tree, a small deciduous tree native to the Middle East and Central Asia. They are a member of the cashew family and are known for their distinct flavor and vibrant green color.

Nutritional Values/Nutrients

Pistachios are a nutrient-dense nut, rich in healthy fats, protein, fiber, vitamins, and minerals. They are a good source of monounsaturated and polyunsaturated fats, which are heart-healthy fats. Pistachios are nutrient-dense nuts that provide a good source of protein, fiber, and healthy fats, promoting satiety and aiding in weight management, while their antioxidants, such as lutein and zeaxanthin, contribute to eye health.

Nutrition per Serving

Nutrition per serving of pistachios (1 ounce, dry roasted and unsalted): Calories: 159, Protein: 6 grams, Carbohydrates: 8 grams – Dietary Fiber: 3 grams and Sugars: 2 grams, Fat: 13 grams – Saturated Fat: 1.5 grams, Potassium: 291 milligrams (8% of the RDA) and Vitamin B6: 0.5 milligrams (25% of the RDA)

Health Benefits

Consuming pistachios in moderation may have various health benefits, including heart health, weight management, and improved blood sugar control. They contain antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health.

Healthy Recipes

1. Pistachio-Crusted Salmon: Coat salmon fillets in crushed pistachios and bake until the fish is flaky and the pistachio crust is golden brown. This dish provides a healthy dose of omega-3 fatty acids and essential nutrients.
2. Pistachio and Quinoa Stuffed Bell Peppers: Mix cooked quinoa with chopped pistachios, dried cranberries, and feta cheese. Stuff the mixture into halved bell peppers and bake until the peppers are tender, creating a wholesome and colorful meal.
3. Pistachio Yogurt Parfait: Layer Greek yogurt with pistachios, honey, and fresh berries for a nutritious and satisfying parfait. This simple yet elegant dessert or snack is rich in protein, fiber, and antioxidants.

Olives/Olive Oil

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Olives-Olive oil Images/Photos: 5. A photo of olives and fresh natural fresh olive pouring into a glass bowl. Image by Steve Buissinne from Pixabay

What is Olive?

Olives are fruits of the olive tree and they come in various varieties, sizes, shapes, and colors, ranging from green to black. Olive oil, the oil from olive fruit.

are integral components of Mediterranean cuisine and have been valued for their culinary and health benefits for centuries.

Nutritional Values/Nutrients

Olives are a good source of healthy monounsaturated fats and they contain antioxidants, including vitamin E and polyphenols. Olive oil is rich in monounsaturated fats, which are considered heart-healthy and it contains antioxidants and anti-inflammatory compounds.

Nutrition per Serving

The nutrition per serving of olives/olive Oil (1 tablespoon of olive oil): Calories: 119, Fat: 13.5 grams – Saturated Fat: 1.9 grams, Monounsaturated Fat: 9.9 grams and Polyunsaturated Fat: 1.4 grams, Vitamin E: 1.9 milligrams (9% of the RDA) and Vitamin K: 8.1 micrograms (10% of the RDA)

Health Benefits

Consumption of olives has been associated with various health benefits, such as heart health and anti-inflammatory properties. Olives and olive oil are rich in monounsaturated fats, which have been linked to heart health by improving cholesterol levels; the presence of polyphenols in olives also exhibits anti-inflammatory and antioxidant effects, potentially reducing the risk of chronic diseases.

Regular consumption of olive oil has been linked to various health benefits, including improved heart health, reduced inflammation, and potential protective effects against certain chronic diseases.

Healthy Recipes

1. Mediterranean Quinoa Salad: Combine cooked quinoa with chopped tomatoes, cucumbers, feta cheese, and black olives. Dress the salad with a vinaigrette made with extra virgin olive oil, lemon juice, and oregano for a Mediterranean-inspired, nutrient-packed dish.
2. Olive Tapenade: Blend pitted black and green olives with garlic, capers, and olive oil for a versatile tapenade. Spread it on whole-grain crackers or use it as a flavorful topping for grilled chicken or fish.
3. Olive Oil and Herb Roasted Vegetables: Toss a mix of colorful vegetables with olive oil, garlic, and fresh herbs, then roast until caramelized. This side dish is a delicious way to incorporate the health benefits of olive oil and a variety of veggies into your meals.

Best Healthy Foods to Eat Everyday Videos and Images/Photos 1, 2 and 3

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Best Healthy Foods Images/Photos: 6. A photo of a top view of assorted fruits. Photo credit: Photo by Jane Doan