In this first post of Super Foods Guide I will list the foods you should always have in your kitchen, ready to prepare delicious and nutritious meals:
Walnuts are the best sources of vegetable protein. They are rich in Fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts are also high in plant sterols which help block cholesterol absorption in the intestine. They are also full of omega-3 fats we know are our favorites. Nuts have a high fat content of these compared with other nuts like almonds, cashews, peanuts, etc.. Of course, we should always eat them in moderation as they can easily add many calories to your meal. A handful is enough of daily portion.
A cup of oatmeal contains:
- 147 Kcal
- 2.3 g of fat
- 25.3 g of carbohydrates
- 6 g Protein
- 3.98 g Fiber
A cup of oatmeal in the morning not only satisfy you for a good part of the day, but also gives you many benefits. They are rich in vegetable protein, Vitamin E, Zinc, Selenium, Copper, Iron, Magnesium and Manganese. They are also packed with Fiber. That if you remember to choose the whole grain kind. It has been concluded in many studies that eating a bowl of oatmeal daily decreases by 29% the risk of cardiovascular events.
Include oats in your breakfast, mix in recipes of biscuits, cakes, pies, breads, etc. to enhance their flavor and nutrients.
3. Olive Oil:
In the last post we talked about the benefits of Olive Oil. We have seen that monounsaturated fats help reduce bad cholesterol, the same fat is present in olive oil. That is why now I recommend to change the cooking oil you are using now for olive oil. This oil has been more studied and proven to help prevent cardiovascular disease through its effect on cholesterol. Always look for the Extra Virgin Olive Oil because it contains polyphenols, a type of antioxidant that protects our bodies from free radicals. The more virgin is more oil contains polyphenols.
Quinoa is another grain, besides oats, you should include in your diet. It contains lots of protein for a cereal, about 8 g per cup. This helps to keep you full longer, stabilizing blood sugar levels. This cereal is also rich in Vitamin B12, Iron, crucial for metabolism. Many of the grains we eat are fortified but Quinoa contains Vitamins B in high amounts naturally. It also has a Low GI index hat helps you control Metabolic Syndrome.
Salmon is the perfect food to replace red meat in your diet. It is an excellent source of protein and omega-3 fats. The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish such as salmon. Choose wild salmon instead of farmed.
6. Dark Chocolate:
Woo! I love chocolate for dessert! One square is enough and it should contain 70% cocoa or more, not chocolate bars full of fat!. Studies have shown that dark chocolate helps lower blood pressure in people with hypertension and also helps decrease LDL cholesterol (the bad guy), it is also rich in antioxidants and magnesium. Remember, the idea is to eat more chocolate, just include it in your diet in moderation.
In subsequent parts of my Super Foods Guide I will continue talking about essential foods that you must keep in your fridge to keep you healthy!!
Remember, Nutrition is Wellness!!