Top 20: 5 Best Healthy Foods to Eat Everyday 3 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits, Recipes and How Best to Eat – Kiwi fruits, Onions, Walnuts, Salmon and Kefir; Videos and Images/Photos

Healthy Foods to Eat Everyday | 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 3 – Nutrition, Health Benefits, Recipes and How Best to Eat – Kiwi fruits, Onions, Walnuts, Salmon and Kefir; Videos and Images/Photos, you will find:

Top 20: 5 Best Healthy Foods to Eat Everyday 3 – Nutrition, Health Benefits, Recipes and How Best to Eat – Kiwi fruits, Onions, Walnuts, Salmon and Kefir; Videos and Images/Photos

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

5 Best Healthy Foods to Eat Everyday 3 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits, Recipes and How Best to Eat – Kiwi fruits, Onions, Walnuts, Salmon and Kefir; Images/Photos

Best Healthy Foods 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

Top 20: 5 Best Healthy Foods to Eat Everyday 3 – Nutrition, Health Benefits, Recipes and How Best to Eat – Kiwi fruits, Onions, Walnuts, Salmon and Kefir; 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 3 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits, Recipes and How Best to Eat – Kiwi fruits, Onions, Walnuts, Salmon and Kefir; Images/Photos

1. Kiwi fruits

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Kiwi Fruit Images/Photo: 1. A photo a whole kiwi fruit cut into half parts. Photo by engin akyurt on Unsplash

What are Kiwi fruits?

Kiwi fruit, also known simply as kiwi or kiwifruit, is a small, brown, fuzzy fruit with bright green flesh and tiny black seeds. It is known for its unique taste, combining sweetness with a slightly tart and tangy flavor.

Nutritional Values/Nutrients

Kiwi fruit is rich in vitamin C, vitamin K, vitamin E, potassium, and dietary fiber. It is also a good source of antioxidants, which can help protect the body from oxidative stress.

Nutrition per Serving

The nutrition per serving of Kiwi Fruits (1 medium-sized kiwi, about 100g): Calories 61, Protein 1.1g, Carbohydrates 15g, Dietary Fiber 3g, Sugars 9g, Fat 0.5g, Vitamin C 71mg (118% DV), Vitamin K 4.6mcg (18% DV) and Potassium 252mg (7% DV)

Health Benefits:

The high vitamin C content in kiwi fruit is beneficial for the immune system. The fiber content aids in digestion and promotes a healthy digestive system and the potassium in kiwi fruit is linked to lower blood pressure, supporting cardiovascular health.

Healthy Recipes

1. Kiwi Smoothie Bowl:
   • Ingredients:
     • 2 kiwi fruits, peeled and sliced
     • 1 frozen banana
     • 1/2 cup Greek yogurt
     • 1/2 cup spinach leaves
     • 1 tablespoon chia seeds
     • 1/2 cup almond milk
   • Instructions:

1. Blend all ingredients until smooth.
2. Pour into a bowl and top with sliced kiwi, granola, and a drizzle of honey.

• Kiwi Salsa:
  • Ingredients:
    • 3 kiwi fruits, peeled and diced
    • 1/2 red onion, finely chopped
    • 1 jalapeño, seeded and minced
    • 1/4 cup chopped fresh cilantro
    • Juice of 1 lime
    • Salt to taste
  • Instructions:
    1. Mix all ingredients in a bowl.
    2. Chill in the refrigerator for at least 30 minutes.
    3. Serve with grilled chicken or fish.
  • Kiwi and Strawberry Salad:
    • Ingredients:
      • 4 kiwi fruits, peeled and sliced
      • 1 cup strawberries, hulled and sliced
      • 1 tablespoon honey
      • 2 tablespoons fresh mint, chopped
    • Instructions:
      1. Gently toss kiwi and strawberries in a bowl.
      2. Drizzle with honey and sprinkle with fresh mint.

How Best to Eat

Kiwi fruit can be eaten as is, peeled and sliced, or used in various culinary applications. It is best eaten as an addition to fruit salads, bowls, smoothies, and desserts.

2. Onions

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Onions Photos: 2. A photo of red and white onions.

What are Onions?

Onions are vegetables that belong to the Allium family, which also includes garlic, shallots, and leeks. They come in various colors, shapes, and sizes, but the most common types are yellow onions, red onions, and white onions.

Nutritional Values/Nutrients

Onions are low in calories and a good source of vitamins and minerals, including vitamin C, vitamin B6, and folate. They also contain antioxidants, such as quercetin, which may have health benefits.

Nutrition per Serving

The nutrition per serving of onions (1 medium-sized onion, about 110g): Calories 44, Protein 1.2g, Carbohydrates 10.4g, Dietary Fiber 2.7g, Sugars 4.7g, Fat 0.1g, Vitamin C 9.5mg (16% DV), Vitamin B6 0.1mg (6% DV), Folate 22mcg (6% DV).

Health Benefits:

Onions contain compounds with potential health benefits, such as anti-inflammatory and anti-cancer properties. They may contribute to heart health by reducing cholesterol levels and blood pressure. The antioxidants in onions may help boost the immune system.

Healthy Recipes

1. Caramelized Onion and Spinach Stuffed Mushrooms:
   • Ingredients:
     • 4 large portobello mushrooms
     • 1 large onion, thinly sliced
     • 2 cups fresh spinach, chopped
     • 1/4 cup feta cheese
     • Olive oil
   • Instructions:

1. Sauté onions until caramelized, add spinach until wilted.
2. Remove mushroom stems, fill with the spinach mixture, top with feta.
3. Bake until mushrooms are tender.

1. Onion and Quinoa Stuffed Bell Peppers:
   • Ingredients:

1. • • 4 bell peppers, halved
     • 1 cup quinoa, cooked
     • 1 onion, finely chopped
     • 1 can black beans, drained and rinsed
     • 1 cup tomato sauce
   • Instructions:

1. • 1. Sauté onion, mix with quinoa and black beans.
     2. Stuff peppers with the mixture, top with tomato sauce.
     3. Bake until peppers are tender.
2. French Onion Soup:
   • Ingredients:

1. • • 4 onions, thinly sliced
     • 4 cups beef or vegetable broth
     • 1/2 cup red wine
     • 1 tablespoon olive oil
     • French bread, sliced
     • Swiss cheese, grated
   • Instructions:

1. • 1. Sauté onions until caramelized, add broth and wine.
     2. Ladle into oven-safe bowls, top with bread and cheese, broil until bubbly.

How Best to Eat

Onions can be caramelized to bring out their natural sweetness and added to dishes for flavor, or thinly sliced and pickled for a tangy topping on sandwiches and tacos.

3. Walnuts

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Walnuts Photos: 3. A photo of brown round walnuts in a bowl.  Photo by Mustafa akın on Unsplash

What are Walnuts?

Walnuts are edible seeds that come from the trees belonging to the genus Juglans. There are several species of walnut trees, but the most commonly consumed types are the English or Persian walnut (Juglans regia) and the black walnut (Juglans nigra).

Nutritional Values/Nutrients

Walnuts are known for their rich nutritional content. They are an excellent source of omega-3 fatty acids, antioxidants, vitamins, and minerals. They also provide protein and fiber.

Nutrition per Serving

The nutrition per serving of 1 ounce, about 28g of walnuts: Calories 185, Protein 4.3g, Carbohydrates 3.9g, Dietary Fiber 1.9g, Sugars 0.7g, Fat 18.5g, Omega-3 Fatty Acids 2.6g and Omega-6 Fatty Acids 10.7g

Health Benefits:

The omega-3 fatty acids in walnuts may contribute to heart health by reducing inflammation and improving cholesterol levels. Some studies suggest that the antioxidants and omega-3 fatty acids in walnuts may support brain function and may be beneficial to cognitive health. Despite being calorie-dense, walnuts can be a satisfying and nutritious snack that may contribute to satiety and weight management.

Healthy Recipes

1. Walnut and Spinach Pesto Pasta:
   • Ingredients:
     • 2 cups fresh spinach
     • 1/2 cup walnuts
     • 2 cloves garlic
     • 1/2 cup Parmesan cheese
     • 1/2 cup olive oil
     • Salt and pepper to taste
   • Instructions:

1. Blend spinach, walnuts, garlic, and Parmesan.
2. Gradually add olive oil, season with salt and pepper.
3. Toss with cooked pasta.

1. Blueberry Walnut Overnight Oats:
   • Ingredients:

1. • • 1/2 cup rolled oats
     • 1/2 cup Greek yogurt
     • 1/2 cup almond milk
     • 1/4 cup chopped walnuts
     • 1/4 cup fresh blueberries
   • Instructions:

1. • 1. Mix oats, yogurt, and almond milk in a jar.
     2. Top with walnuts and blueberries, refrigerate overnight.
2. Roasted Brussels Sprouts with Balsamic and Walnuts:
   • Ingredients:

1. • • 1 lb Brussels sprouts, halved
     • 1/2 cup walnuts, chopped
     • 2 tablespoons balsamic vinegar
     • 2 tablespoons olive oil
     • Salt and pepper to taste
   • Instructions:

1. • 1. Toss Brussels sprouts and walnuts with balsamic, olive oil, salt, and pepper.
     2. Roast until sprouts are golden and tender.

How Best to Eat

Walnuts are delicious when toasted and sprinkled over salads or yogurt, and they also make a nutritious addition to baked goods like muffins or oatmeal cookies.

4. Salmon

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Salmon Photos: 4. A photo of pieces of raw steak from fresh salmon lying on the ice counter. Photo credit: pvproductions on Freepik.

What is Salmon?

Salmon is a popular and nutritious type of fish that belongs to the Salmonidae family found in both saltwater and freshwater environments and of most well-known species including the Atlantic salmon, Pacific salmon (such as Chinook, coho, sockeye, pink, and chum salmon), and the Danube salmon.

Nutritional Values/Nutrients

Salmon is an excellent source of high-quality protein, omega-3 fatty acids, vitamins (such as vitamin D and B vitamins), and minerals (including selenium). Omega-3 fatty acids, in particular, are known for their heart-healthy benefits.

Nutrition per Serving

The nutrition per serving of salmon (3 ounces, about 85g, cooked): Calories 175, Protein 23g, Carbohydrates 0g, Dietary Fiber 0g, Sugars 0g, Fat 9g, Omega-3 Fatty Acids 1.8g and Vitamin D 570 IU (142% DV).

Health Benefits:

Regular consumption of salmon is associated with various health benefits, including cardiovascular health, improved cognitive function, and anti-inflammatory effects due to its omega-3 fatty acid content.

Healthy Recipes

1. Grilled Lemon Garlic Salmon:
   • Ingredients:
     • 4 salmon fillets
     • 2 cloves garlic, minced
     • 1 lemon, juiced and zested
     • 2 tablespoons olive oil
     • Fresh dill, chopped
   • Instructions:

1. Mix garlic, lemon juice, zest, and olive oil.
2. Marinate salmon, grill until cooked, sprinkle with fresh dill.

1. Honey Mustard Glazed Salmon:
   • Ingredients:

1. • • 4 salmon fillets
     • 3 tablespoons Dijon mustard
     • 2 tablespoons honey
     • 1 tablespoon soy sauce
     • 1 teaspoon minced ginger
   • Instructions:

1. • 1. Mix mustard, honey, soy sauce, and ginger.
     2. Brush over salmon, bake until glazed and cooked.
2. Baked Teriyaki Salmon:
   • Ingredients:

1. • • 4 salmon fillets
     • 1/4 cup soy sauce
     • 2 tablespoons honey
     • 1 tablespoon rice vinegar
     • 1 teaspoon minced garlic
   • Instructions:

1. • 1. Mix soy sauce, honey, vinegar, and garlic.
     2. Marinate salmon, bake until fish flakes easily.

How Best to Eat

Salmon can be grilled with a simple lemon and herb marinade for a light and flavorful main dish, or baked with a honey-mustard glaze for a sweet and savory twist.

5. Kefir

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Kefir Photos: 5. A photo of kefir in a bowls and in a jug. Photo credit: Racool_studio on Freepik. 

What is Kefir?

Kefir is a fermented milk drink that has its origins in the Caucasus region. It is made by fermenting milk with kefir grains, which are a combination of bacteria and yeast, resulting in a tangy, effervescent beverage with a consistency similar to thin yogurt.

Nutritional Values/Nutrients

Kefir is a good source of several nutrients, including calcium, protein, and B vitamins. The fermentation process also makes certain nutrients more easily digestible. Kefir is rich in probiotics.

Nutrition per Serving

The nutrition per serving of kefir (1 cup, about 240ml): Calories 100, Protein 10g, Carbohydrates 12g, Dietary Fiber 0g, Sugars 12g, Fat 2.5g, Calcium 300mg (30% DV) and Vitamin D 3mcg (15% DV)

Health Benefits:

Kefir is known for its probiotic properties and potential health benefits. The probiotics in kefir are beneficial bacteria that can have a positive impact on gut health and may help maintain a healthy balance of microorganisms in the digestive system and support overall well-being. Some studies suggest that consuming kefir may have various health benefits, including improved digestion, enhanced immune function, and potential anti-inflammatory effects.

Healthy Recipes

1. Berry Kefir Smoothie:
   • Ingredients:
     • 1 cup kefir
     • 1/2 cup mixed berries
     • 1 banana
     • 1 tablespoon chia seeds
     • 1 tablespoon honey
   • Instructions:

1. Blend kefir, berries, banana, and chia seeds.
2. Sweeten with honey, blend until smooth.

1. Kefir Ranch Dressing:
   • Ingredients:

1. • • 1 cup kefir
     • 1/4 cup mayonnaise
     • 1 teaspoon Dijon mustard
     • 1 tablespoon chopped fresh dill
     • Salt and pepper to taste
   • Instructions:

1. • 1. Whisk kefir, mayonnaise, mustard, and dill.
     2. Season with salt and pepper, refrigerate before serving.
2. Kefir and Cucumber Salad:
   • Ingredients:

1. • • 1 cup kefir
     • 1 cucumber, thinly sliced
     • 1/4 red onion, thinly sliced
     • 1 tablespoon

How Best to Eat

Kefir, a fermented dairy product, can be enjoyed on its own as a probiotic-rich beverage or used as a base for smoothies, providing a creamy and tangy element to your drink.

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Healthy Foods Photos: 6. A photo of vegetable salad with wheat bread on the side served in a plate. Photo by Dana Tentis:

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