Top 20: 5 Best Healthy Foods to Eat Everyday 4 – Nutrition, Health Benefits, Recipes and How Best to Eat

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Top 20: 5 Best Healthy Foods to Eat Everyday 4 – Nutrition, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Videos and Images/Photos. Healthy Foods Photos: 7. A photo of healthy food containing fruits, vegetables and meat served in a plate. Photo by Pixabay: https://www.pexels.com/photo/grilled-meat-dish-served-on-white-plate-361184/

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Top 20: 5 Best Healthy Foods to Eat Everyday 4 – Nutrition, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Videos and Images/Photos

Top 20: 5 Best Healthy Foods to Eat Everyday 4 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Videos and Images/Photos

Healthy Foods Photos: 7. A photo of healthy food containing fruits, vegetables and meat served in a plate. Photo by Pixabay 

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 4 – Nutrition, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Videos and Images/Photos, you will find:

Top 20: 5 Best Healthy Foods to Eat Everyday 4 – Nutrition, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Videos and Images/Photos

  • Meaning of Best Healthy Foods – What are Best Healthy Foods?
  • 5 Best Healthy Foods to Eat Everyday 4 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Images/Photos
  • Most Nutritious and Best Healthy Foods Videos and Images/Photos 1, 2 and 3
  • Conclusion

 

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

 

Top 20: 5 Best Healthy Foods to Eat Everyday 4 – Nutrition, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; 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 4 – Nutritional Values/Nutrients, Nutrition per Serving, Health Benefits, Recipes and How Best to Eat – Pomegranates, Watercress, Lentils, Liver and Tempeh; Images/Photos

1. Pomegranates

What is Pomegranate?

Pomegranate (Punica granatum) is a fruit-bearing deciduous shrub or small tree that is native to the region from Iran to northern India with nutrient-rich fruits characterized by their vibrant red arils, which are juicy seed sacs encased in a tough outer rind and known for their sweet, tangy flavor and distinctive taste and health benefits.

Pomegranates Photos: 1. A photo of red pomegranates fruits sliced open. Image by Gosia from Pixabay
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Pomegranates Photos: 1. A photo of healthy red pomegranates fruits sliced open. Image by Gosia from Pixabay

 

Nutritional Values/Nutrients

Pomegranates are rich in antioxidants, particularly polyphenols, which are believed to contribute to their health benefits. They are a good source of vitamin C, potassium, and dietary fiber.

Nutrition per Serving

The nutrition per serving of pomegranates (1 cup, arils): Calories 83, Protein 1.7g, Fat 1.2g, Carbohydrates 19g, Fiber 4g, Sugars 14g, Vitamin C 10.2mg (17% DV), Vitamin K 16.4mcg (21% DV), Potassium 236mg (7% DV)

Health Benefits:

Pomegranates are known for their high levels of antioxidants, which may help combat oxidative stress in the body. Some studies suggest that pomegranate juice may have a positive impact on heart health by reducing blood pressure and improving cholesterol levels. Pomegranates may have anti-inflammatory properties, potentially benefiting conditions such as arthritis.

Healthy Recipes
  1. Pomegranate Quinoa Salad: Toss together cooked quinoa, arugula, and diced cucumber with a dressing of pomegranate juice, olive oil, and lemon zest. Top with pomegranate arils for a refreshing and antioxidant-rich salad.
  2. Pomegranate Chicken Skewers: Marinate chicken chunks in a mixture of pomegranate molasses, garlic, and herbs before threading them onto skewers and grilling until juicy and caramelized. Serve with a side of pomegranate salsa for a burst of flavor.
  3. Pomegranate Yogurt Parfait: Layer Greek yogurt with pomegranate seeds, granola, and a drizzle of honey for a wholesome and satisfying parfait packed with protein, fiber, and the vibrant taste of pomegranates.
How Best to Eat

Enjoy the antioxidant-rich seeds of pomegranates by deseeding the fruit and adding them to salads, yogurt, or as a topping for various dishes.

 

2. Watercress

What is Watercress?

Watercress (Nasturtium officinale) is a leafy green vegetable that belongs to the Brassicaceae family, which also includes mustard, cabbage, and radish. It is a semi-aquatic plant that grows in shallow running water or near springs.

Watercress Photos: 2. A photo of fresh green watercress vegetable. Image by DAW808 from Pixabay
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Watercress Photos: 2. A photo of healthy fresh green watercress vegetable. Image by DAW808 from Pixabay

 

Nutritional Values/Nutrients

Watercress is highly nutritious and is rich in vitamins A, C, and K. It also contains essential minerals such as calcium, iron, and manganese. Additionally, watercress is low in calories and a good source of antioxidants.

Nutrition per Serving

The nutrient per serving of 1 cup of watercress is as following: Calories 4, Protein 0.8g, Fat 0.1g, Carbohydrates 0.4g, Fiber 0.2g, Vitamin A 1064 IU (21% DV), Vitamin C 8.6mg (14% DV), Vitamin K 85mcg (106% DV), Calcium 41mg (4% DV).

Health Benefits:

Due to its nutrient-rich composition, watercress is associated with various health benefits. It is believed to support overall health, boost the immune system, and contribute to bone health, among other things. The antioxidants in watercress may also help protect against certain diseases.

Healthy Recipes
  1. Watercress and Avocado Salad: Combine watercress, ripe avocado slices, cherry tomatoes, and radishes. Dress with a simple vinaigrette made from olive oil, lemon juice, and Dijon mustard for a nutrient-packed and zesty salad.
  2. Watercress Pesto Pasta: Blend watercress, garlic, pine nuts, Parmesan cheese, and olive oil into a vibrant pesto. Toss with whole wheat pasta and cherry tomatoes for a delicious and vitamin-rich twist on traditional pesto pasta.
  3. Watercress and Quinoa Stuffed Peppers: Mix cooked quinoa with chopped watercress, black beans, corn, and spices. Stuff bell peppers with this mixture, bake until tender, and top with a dollop of Greek yogurt for a wholesome, plant-based meal.
How Best to Eat

Incorporate peppery green watercress into salads, sandwiches, or smoothies for a nutrient-packed boost.

 

3. Lentils

What are Lentils?

Lentils are edible legumes that come in various colors, including brown, green, red, and black. They have been a staple in diets around the world for thousands of years due to their nutritional value, versatility, and ease of cultivation.

Lentils Photos: 3. A photo of red split dried lentils legume. Image by Andrew Martin from Pixabay
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Lentils Photos: 3. A photo of healthy red split dried lentils legume. Image by Andrew Martin from Pixabay

 

Nutritional Values/Nutrients

Lentils are an excellent source of plant-based protein. They are rich in dietary fiber, contain various vitamins and minerals, such as folate, iron, potassium, and manganese and are low in fat, particularly saturated fat.

Nutrition per Serving

The nutrition per serving of lentils, cooked (1 cup): Calories 230, Protein 17.9g, Fat 0.8g, Carbohydrates 40.4g, Fiber 15.6g, Iron 6.6mg (37% DV), Folate 358mcg (90% DV), Magnesium 71mg (18% DV), Potassium 731mg (21% DV)

Health Benefits:

The high fiber content in lentils promotes digestive health and can help regulate blood sugar levels. Lentils are a good source of plant-based protein, making them a valuable part of a balanced diet and food for vegetarians and vegans, especially for individuals following vegetarian or vegan lifestyles and the presence of various vitamins and minerals contributes to overall health and well-being. Lentils are low in fat, particularly saturated fat, making them a healthy choice for those looking to manage their fat intake.

Healthy Recipes
  1. Spiced Lentil Soup: Simmer lentils with aromatic spices, tomatoes, carrots, and kale for a hearty and nutritious soup that’s rich in fiber and protein.
  2. Lentil and Vegetable Stir-Fry: Sauté lentils with colorful vegetables like bell peppers, broccoli, and snow peas in a soy-ginger sauce for a quick and protein-packed stir-fry served over brown rice.
  3. Mediterranean Lentil Salad: Combine cooked lentils with cherry tomatoes, cucumber, red onion, feta cheese, and a lemon vinaigrette for a refreshing and protein-filled salad with Mediterranean flavors.
How Best to Eat

Cook lentils and incorporate them into soups, stews, or salads to benefit from their protein, fiber, and various vitamins and minerals.

 

4. Liver

What is Liver?

The liver is a vital organ in the human body with various functions, including detoxification, metabolism, and storage of nutrients. While the liver is not commonly referred to as “meat” in everyday language, it is indeed a type of organ meat.

Liver Photos: 4. A photo of fresh beef liver in preparation for a meal. Image by Hans from Pixabay
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Liver Photos: 4. A photo of healthy fresh beef liver in preparation for a meal. Image by Hans from Pixabay

 

Nutritional Values/Nutrients

Liver is rich in Vitamins and minerals. It is an excellent source of preformed vitamin A (retinol) and also high in B vitamins, including B12, B6, riboflavin, niacin, and folate. It is a potent source of heme iron and provides high-quality protein. Liver is rich in copper, contains coenzyme CoQ10 and a good source of choline

Nutrition per Serving

The nutrition per serving of liver (beef, cooked, 3 ounces): Calories 192, Protein 25.2g, Fat 9.4g, Vitamin A 22,175 IU (444% DV), Vitamin B12 70.7mcg (1178% DV), Iron 4.9mg (27% DV), Zinc 4.4mg (29% DV), Copper 14.4mg (720% DV)

Health Benefits:

The vitamin A (retinol) in is crucial for vision, immune function, and skin health. The B vitamins play essential roles in energy metabolism, red blood cell formation, and nerve function. Heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant foods is essential for the formation of hemoglobin and oxygen transport in the blood. The high-quality protein in the liver is essential for muscle maintenance, repair, and overall body function.

Copper is present in significant amounts in liver and is essential for the formation of red blood cells, maintenance of bones and connective tissues, and overall immune function. Coenzyme Q10 (CoQ10) is an antioxidant present in liver that plays a role in energy production within cells and has potential cardiovascular benefits.

Healthy Recipes
  1. Grilled Chicken Liver Skewers: Marinate chicken livers in a mixture of olive oil, garlic, and herbs before grilling them on skewers until cooked through. Serve with a lemony yogurt sauce for a flavorful and iron-rich dish.
  2. Beef Liver with Caramelized Onions: Sauté beef liver slices with caramelized onions in a balsamic reduction for a savory and nutrient-dense meal. Pair with a side of steamed vegetables or a light salad.
  3. Chicken Liver Pâté: Blend cooked chicken livers with butter, garlic, and herbs until smooth. Chill the pâté and serve with whole grain crackers or sliced vegetables for an elegant and high-protein appetizer.
How Best to Eat

Opt for a balanced approach by cooking liver with onions and garlic to enhance flavor, providing a nutrient-dense meal rich in iron and vitamin A.

 

5. Tempeh

What is Tempeh?

Tempeh is a traditional Indonesian food product made from fermented soybeans. It has a firm texture and a nutty, earthy flavor. The fermentation process involved in making tempeh not only enhances its nutritional profile but also gives it a unique taste and texture.

Tempeh Photos: 5. A photo of healthy soyabean tempeh probiotics. Image by Mochamad Arief from Pixabay
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Tempeh Photos: 5. A photo of healthy soyabean tempeh probiotics. Image by Mochamad Arief from Pixabay

 

Nutritional Values/Nutrients

Tempeh is a good source of protein, and the fermentation process enhances its nutritional profile. It contains all essential amino acids, making it a complete protein. Tempeh is also rich in vitamins and minerals, including B vitamins, iron, and calcium.

Nutrition per Serving

The nutrition per serving of 1 cup of tempeh: Calories 320, Protein 31g, Fat 18g, Carbohydrates 18g, Fiber 10g, Iron 4.8mg (27% DV), Calcium 184mg (18% DV), Magnesium 112mg (28% DV), Phosphorus 485mg (48% DV)

Health Benefits:

Due to its nutritional content, tempeh may offer health benefits such as improved digestion, cholesterol reduction, and better blood sugar control. The fermentation process also breaks down some of the antinutrients present in soybeans, potentially making the nutrients more bioavailable.

Healthy Recipes
  1. Tempeh Stir-Fry: Sauté tempeh cubes with a colorful array of vegetables in a sesame-ginger sauce for a quick and nutritious stir-fry. Serve over brown rice or quinoa for a complete meal.
  2. BBQ Tempeh Tacos: Marinate tempeh in barbecue sauce, grill until caramelized, and serve in corn tortillas with shredded cabbage, avocado, and a squeeze of lime for a delicious and plant-based taco.
  3. Tempeh and Vegetable Kebabs: Thread tempeh cubes onto skewers with cherry tomatoes, bell peppers, and red onion. Grill until golden and serve with a tahini-lemon dressing for a satisfying and protein-packed kebab option.
How Best to Eat

Marinate and grill tempeh for a delicious plant-based protein option, perfect for sandwiches, stir-fries, or salads.

 

Most Nutritious and Best Healthy Foods Videos and Images/Photos 1, 2 and 3

Healthy Foods Photos: 6. A photo of bowls of healthy foods - fruits and Vegetable Salads. Photo by Ella Olsson: https://www.pexels.com/photo/assorted-salads-on-bowls-1640773/
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Healthy Foods Photos: 6. A photo of bowls of healthy foods – fruits and Vegetable Salads. Photo by Ella Olsson

 

Conclusion

You can enjoy healthy foods – pomegranates, watercress, lentils, liver and tempeh in a variety of ways. Enjoy the antioxidant-rich seeds of pomegranates by deseeding the fruit and adding them to salads, yogurt, or as a topping for various dishes. Incorporate watercress into salads, sandwiches, or smoothies for a nutrient-packed boost. Cook lentils and incorporate them into soups, stews, or salads to benefit from their protein, fiber, and various vitamins and minerals. Opt for a balanced approach by cooking liver with onions and garlic to enhance flavor, providing a nutrient-dense meal rich in iron and vitamin A.  Marinate and grill tempeh for a delicious plant-based protein option, perfect for sandwiches, stir-fries, or salads.

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