Top 8 Healthy Foods You Should Start Eating

We all know we should eat healthier, but many of us find it difficult to make the right choices in the moment. Here are ten healthy foods that you should make sure to start eating immediately. Not only will these foods help you eat healthier, but they’ll also give you more energy and keep your mind focused and clear.

1- The power of chicken

First of all, you are going to have plenty of protein. One 3-ounce serving of chicken breast has 26 grams of protein. That’s more than a cup of Greek yogurt or an egg white omelet—and it won’t spike your blood sugar like carbs or fat can. Plus, chicken is naturally low in fat and calories, which means it doesn’t make you feel sluggish after eating it.

2- The benefits of eggs

They’re rich in protein, which is essential for growth and maintaining muscle mass. Additionally, they contain healthy fats and vitamin D. Some research even shows that eggs can reduce your risk of heart disease as well as colorectal cancer, while other studies have shown that eating eggs every day may also lower cholesterol levels. Plus, a diet high in cholesterol (including from eggs) doesn’t appear to affect blood cholesterol levels or heart disease risk. (Here's how to make hard-boiled eggs.)

3- Berries are packed with antioxidants

Antioxidants are important for your body because they work to reduce inflammation and help fight off damage from free radicals. One particular antioxidant called anthocyanin is present in berries like blueberries, raspberries, blackberries and acai berries. Red wine, dark chocolate and other fruits contain antioxidants as well.  

Studies suggest that people who eat a diet rich in antioxidants tend to have lower levels of inflammation throughout their bodies. Inflammation is a big risk factor for various diseases like type 2 diabetes, heart disease and cancer. So if you’re looking to stay healthy and prevent diseases in general, incorporate these fruits into your diet on a regular basis.

4- Salmon is an excellent source of omega-3 fatty acids

Several studies have shown that omega-3 fatty acids are key to a healthy heart. One study published in The Journal of Research in Medical Sciences has found that men who consume fish regularly are less likely to die from cardiovascular disease than those who don't. If you're looking for an inexpensive way to get your fill of these healthy fats, salmon is one of the best options around. Just three ounces of cooked salmon contains 976 milligrams of EPA and DHA—more than half of your recommended daily intake! Also rich in vitamin B12, protein, and selenium, salmon is one food you definitely want on your plate as often as possible.

5- Try a Green Smoothie for Breakfast

There are plenty of people out there who think a healthy breakfast means heading to a fast food restaurant for a bowl of fruit or a plate of hash browns. While that can be an okay meal once in awhile, it isn’t exactly what your body needs to be fueled and ready for the day ahead. Instead, if you want to try something new, try incorporating green smoothies into your daily routine. Not only are they packed with vitamins and nutrients like calcium and vitamin C, but they also taste pretty good too. Plus, you can make them at home with little preparation required so you know exactly what goes into them every time.

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Green smoothies are made with a wide variety of fruits and vegetables, and that means you can adjust them based on your preferences. Some fruit is lower in sugar than others, so if you want to use less sugar, choose a green smoothie recipe that has more fruit over vegetables. Similarly, some vegetable blends taste better than others depending on how they’re prepared. If you don’t like broccoli or kale in your smoothie, try swapping them out for spinach or cucumber instead. There are all kinds of green smoothie recipes online, but be sure to pick one that fits into your diet plan otherwise it won’t help your goals at all.

6- Incorporate Turmeric Into Your Diet

With its anti-inflammatory properties, many find that turmeric helps with arthritis pain and gout. A recent study in Arthritis Research & Therapy showed that it may also help reduce levels of inflammation linked to heart disease, diabetes, cancer and Alzheimer’s disease. If you can’t find fresh turmeric at your local grocery store or farmer’s market, look for supplements like Curcumin; some studies suggest curcumin is just as effective as eating actual turmeric. (Looking for a new book to read? Check out Turmeric: The Amazing Spice That Could Lower Your Risk of Alzheimer's Disease, Cancer and Heart Disease.)

7- Broccoli is packed with vitamin C and fiber

A 100-gram serving of broccoli contains 13% of your daily value for vitamin C and 4 grams of fiber, which is roughly 12% of your recommended daily intake. Broccoli is also a source of calcium, iron, and folate. Broccoli has been found to be beneficial in lowering cholesterol and fighting cancer due to its high content of glucosinolates. One study showed that consuming half a cup of cooked broccoli every day for six weeks lowered participants’ risk for bladder cancer by 50%. Broccoli may also help fight against heart disease and several types of cancer.

8- Cinnamon can lower your blood sugar levels naturally

Cinnamon helps to stabilize your blood sugar levels by increasing your body’s sensitivity to insulin. If you have high blood sugar, try adding a pinch of cinnamon to breakfast smoothies or tea, or sprinkle it on top of cooked apples and pears. Cinnamon is even believed to help prevent heart disease and regulate cholesterol levels. It’s also full of antioxidants and anti-inflammatory properties, which makes it a great anti-aging spice!