25 Nutrients You Must Know About For a Holistic Diet

When diet is wrong medicine is of no use. When diet is correct medicine is of no need. ~Ayurvedic Proverb

It is widely acknowledged that diet plays the most decisive role in our health. What we eat is affecting our bodies in a way or another.

Some of the foods we swallow are either empowering or curbing the development of certain diseases. In this regard, embracing a healthy lifestyle is a must, but it not as easy as it might seem. It needs dedication, perseverance and a lot of attention. Most people fail to stick to a good diet because of many reasons. One of them is that people usually get distracted easily, whether by a family meal, a restaurant menu or sometimes even by what they have in their refrigerator.

With all that being said, there is a technique that can help all of us put up with healthy eating habits. This very simple technique suggests that in order to eat healthy all the time, you must always have healthy food in your kitchen. Are you ready then to discover our top 25 healthy foods you must absolutely fill your kitchen with?

1. Honey

Foods You Need Absolutely to Have in Your Kitchen
Honey

Honey is the best natural sweetener on the entire planet, But it doesn’t stop there… Honey has been used by many civilization as a remedy to many health conditions. Having it in your kitchen will tremendously increase the quality of your diet, because it can be used in many ways. One of the simple and vital uses of honey is to replace sugar and all the artificial sweeteners.

Check out our complete article about honey here: Honey a Powerful Natural Cure To Your Health Problems

2. Broccoli

Foods You Need Absolutely to Have in Your Kitchen
Broccoli

Broccoli belongs to a family of veggies called cruciferous. It is a potent source of many healthy nutrients. A cup of cooked broccoli provides as much as vitamin-C as in an orange. It also contains vitamin B1, B2, B3, B6, potassium, magnesium, zinc, and iron. In addition, broccoli is high in fibers which are extremely important for your overall health and low in calories which is crucial to maintain a healthy weight.

3. Ginger

Foods You Need Absolutely to Have in Your Kitchen
Ginger

This aromatic herb is used since ages by almost all the Asian civilizations. Adding it to your diet will help you prevent/treat many health conditions. Historically speaking, ginger has been known to be very effective in alleviating symptoms of gastrointestinal distress. Scientifically speaking, many studies revealed that ginger actually possesses huge therapeutic properties such as antioxidant effects, abilities to block the formation of inflammatory compounds and promoting anti-inflammatory effects.

4. Turmeric

Foods You Need Absolutely to Have in Your Kitchen
Turmeric

Turmeric is used as food coloring ingredient, but that’s not all. This yellow powder was used for more than 4000 years to treat a variety of health conditions. Modern researches show that some of the active ingredients in turmeric could potentially ward off dementia, prevent cancer, reduce the risk of heart attacks and fight flu. Therefore, the next time you try to cook a curry, remember to sprinkle in some extra turmeric.

5. Cinnamon

Foods You Need Absolutely to Have in Your Kitchen
Cinnamon

Cinnamon is one of my favorite flavoring ingredients. I just love adding it to many of my daily food, and that was even before I discovered the incredible health benefits of this spice. For instance, one teaspoon of cinnamon contains as much antioxidant capacity as in a 1/2 cup of blueberries. Also, Cinnamon has great antibacterial properties which make it efficient for fighting Candida yeast and strains of E.coli. Moreover, Cinnamon is known to better your heart health, regulate your blood sugar, protect you from diabetes and improve your brain function.

6. Spirulina

If there is any plant today which we can call a super-food, it must be spirulina. This natural “algae” powder is an incredible antioxidant, very rich in protein and B-vitamins. Spirulina is 65% protein and amino acids including the essential fatty acid gamma linolenic acid which is emerging as a good anti-inflammatory. In addition, spirulina is a great source of calcium with 26 times the calcium in milk which makes it excellent for children.

One small paragraph is not enough to mention all the benefits of spirulina, so we suggest this article that has a lot to say about it: Spirulina Herb Profile

7. Bananas

Foods You Need Absolutely to Have in Your Kitchen
Bananas

I don’t think I need to dwell on the wide benefits of bananas to convince you to add it to your diet, almost everyone loves eating bananas because of the sweet taste they provide. But what most people don’t know is that bananas can be a great health companion since a banana is packed with hearty nutrients that can extremely enhance their health. Bananas can help fight depression thanks to a high level of tryptophan which can be converted to serotonin or as they call it: the happy mood brain neurotransmitter. In addition, bananas help digestion and gently remove toxins and heavy metals from the body.

8. Lemon

Foods You Need Absolutely to Have in Your Kitchen
Lemon

Lemon is a must in every house. It has a tremendous number of uses as a beauty ally. On the other hand, lemon is known to have many health benefits. It can treat throat infections, indigestion, constipation, and fever. It can also help you lose weight and relieve respiratory disorders.

9. Apples

Foods You Need Absolutely to Have in Your Kitchen
Apples

“An apple a day keeps the doctor away”

This old proverb is globally known. But most people don’t know what really makes apples have this incredible ability. In fact, Apples are very rich in antioxidants, dietary fibers, and flavonoids, which enable apples to reduce the risk of developing cancer, hypertension, diabetes and heart disease. In addition, apples are rich in Vitamin-C that can naturally block the damage caused by free radicals, as well as boost the body’s resistance against infections.

10. Garlic

Foods You Need Absolutely to Have in Your Kitchen
Garlic

Garlic is widely known as a flavoring in cooking, but it has also been intensively used as a medicine by many ancient civilizations. The Greek physician Hippocrates who is known today as “the father of Western medicine” used to prescribe garlic for many health conditions and illnesses. Today, many researchers prove the importance and health benefits of garlic. According to the National Library of Medicine, garlic can treat many diseases especially those linked to the blood system and heart including atherosclerosis (hardening of the arteries), high cholesterol, heart attack, and hypertension.

11. Quinoa

Foods You Need Absolutely to Have in Your Kitchen
Quinoa

Quinoa has become very trendy these days among health conscious people due to its significant nutritional and health benefits. Although quinoa is often referred to as the new super grain of the future, it is really a seed from a vegetable related to chard, spinach, and beets. It has been used for its health benefits for more than five thousand years. Quinoa is a first-rate source of certain flavonoids called quercetin and kaempferol, which are shown to hold anti-cancer, anti-viral and anti-inflammatory effects. In addition, quinoa is one of the very few grains that encompasses all 9 of the essential amino acids that your body requires to function properly, making it a scarce example of a plant-based complete protein source.

For more about the incredible health benefits of Quinoa, try out complete article: An In-Depth Guide To The Amazing Health Benefits of QUINOA

12. Eggs

Foods You Need Absolutely to Have in Your Kitchen
Eggs

Eggs are among the few foods that we could truly classify as “superfoods”. After all, a whole egg is packed with all the nutrients required to turn a single cell into a baby chicken, which is astonishing when you think deeply about it. Some of those nutrients are  Folate, Phosphorus, selenium, Vitamin A, B5, B12, B2. All This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats. In addition, eggs contain Lutein, Zeaxanthin and antioxidants that have major benefits for eye health. Furthermore, eggs raise the good cholesterol, which makes it heart-healthy.

13. Extra-virgin olive oil

Foods You Need Absolutely to Have in Your Kitchen
Olive Oil

Many Researches reveal enormous health benefits of olive oil nearly every day. Indeed, the world is just beginning to get familiar with the countless ways olive oil can improve our lives. One of the best ways to use olive oil is to use it as an alternative to butter and as a replacement to any sort of trans fat products. Olive oil has been shown to aid in the prevention of a myriad of diseases. Actually, its benefits can extend from reducing the risk of heart disease, preventing cancers, to boosting the immune system and helping to decrease levels of obesity.

14. bell-peppers

Foods You Need Absolutely to Have in Your Kitchen
Bell peppers

The uses of bell peppers goes way beyond their stunning good looks. One full cup of them contains your daily quota of vitamin A and C, which powers up your immune system and keeps your skin youthful. In addition, bell peppers can provide your body with a big amount of antioxidants and anti-inflammatory nutrients. Moreover, Studies show that they can reduce the bad cholesterol, control diabetes, bring relief from pain and ease inflammations.

15. Oatmeal

Foods You Need Absolutely to Have in Your Kitchen
Oatmeal

Oatmeal is a great breakfast companion. It contains soluble fiber which can make you feel full for a long time. This will help you maintain a healthy weight and avoid overeating. On the other hand, eating oatmeal on a daily basis permit to stabilize blood sugar and reduce the risk of having diabetes. In addition, oatmeal is gluten-free, protect against heart disease, and can remove the bad cholesterol from the body because of a unique fiber called beta-glucan.

16. Apple cider Vinegar

Foods You Need Absolutely to Have in Your Kitchen
Apple cider Vinegar

For centuries, vinegar has been used for cooking purposes. It is also considered as a great remedy for many health conditions. The most natural and popular vinegar today is Apple Cider Vinegar. This fluid is high in Acetic acid, which is a potent antimicrobial used for cleaning wounds, treating nail fungus and ear infections. Furthermore, Apple Cider Vinegar may lower blood sugar levels, which makes it a great companion to diabetic people. The benefits of vinegar don’t stop there, many researches show that it can help with weight loss, protect from cancer and improve the heart health.

17. Almonds

Foods You Need Absolutely to Have in Your Kitchen
Almonds

Almonds are loaded with minerals, protein, vitamins and fiber and are associated with a huge number of health benefits which are countless. In fact, almonds are frequently used to relief constipation, coughs, respiratory disorders, heart disorders, anemia, impotence, and diabetes. They are also good for the brain and can regulate cholesterol.

18. Chia seeds

Foods You Need Absolutely to Have in Your Kitchen
Chia seeds

Chia seeds are among the healthiest foods on our entire planet earth. having it on your kitchen will enhance dramatically your overall health. Chia seeds deliver a massive amount of nutrients with very few calories. A serving of chia seeds contains fibers, proteins, healthy fat, calcium, manganese, magnesium, and phosphorus. In addition, Chia seeds are massively packed with antioxidants. The fact that it is high in proteins and fibers makes it a great companion when trying to lose weight. Furthermore, chia seeds may improve certain blood markers, which should lower the risk of heart disease and type 2 Diabetes.

19. Berries

Foods You Need Absolutely to Have in Your Kitchen
Berries

Berries are just great. They taste so good and make you feel full easily which make them very effective for weight loss. In addition, they can prevent certain diseases and help you deal with many health conditions. What make berries have those incredible properties is the existence of ingredients called phytochemicals that can help protect cells from damage. Moreover, the antioxidant properties of berries are astonishing. They can help your body fight oxidative stress caused by free radicals that can spark many illnesses.

20. Sweet Potatoes

Foods You Need Absolutely to Have in Your Kitchen
Sweet Potatoes

Not only sweet potatoes are inexpensive and delicious but also have a tremendous number of health benefits. That is why they are on our list of foods you should absolutely have in your kitchen. Sweet potatoes are packed with healthy nutrients that can benefit your health effectively. They are high in Vitamins, iron, magnesium, and potassium. In addition, many studies have suggested that consuming sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality.

21. Avocado

Foods You Need Absolutely to Have in Your Kitchen
Avocado

Consuming fruits of all kinds has been associated with many health benefits. Avocado is one of the most healthy foods that you need to have in your kitchen. Many studies showed that the consumption of avocados can decrease the risk of obesity, diabetes and heart disease. In addition, avocados are a natural detoxifier for the body, can lower the risk of depression and cancer.

For more about the health benefits of avocados, read this article5 surprising health benefits of eating avocados

22. Tea

Foods You Need Absolutely to Have in Your Kitchen
Tea

Tea was regarded for thousands of years by the East civilizations as a key to good health, happiness, and wisdom. Today tea is officially known as a great health companion. Its benefits are tremendous. Many researches showed that tea can boost exercise endurance, reduce the risk of heart attack, protect against a boatload of cancers, help fight free radicals, and backup weight loss.

For more about tea, try to read this articleTypes of Teas and Their Health Benefits

23. Beans and lentils

Foods You Need Absolutely to Have in Your Kitchen
Beans

Beans and lentils are the best sources of lean vegetarian protein. They tend to be notably high in soluble fiber, folate, magnesium, iron, and potassium. These healthy nutrients help lower bad cholesterol, and blood pressure. In addition, they can reduce the risk of coronary artery disease, diabetes, and osteoporosis.

24. Spinach

Foods You Need Absolutely to Have in Your Kitchen
Spinach

Spinach is loaded with tons of healthy nutrients in a low-calorie package. Therefore, Popeye was definitely on something. Yet, the boosting strength property of spinach is not its only benefit. Consuming a diet high in spinach has been believed to manage and treat many diseases and health conditions. In deep, spinach can help manage diabetes, prevent cancer and lower blood pressure. In addition, spinach has a huge anti-inflammatory and antioxidant properties.

25. Cumin

Healthy Foods
Cumin

Cumin is an herb widely used in Middle Eastern and Indian cooking. Cumin is a great source of Iron, Manganese, and other vitamins and minerals. Some research suggest that cumin can stimulate the building of pancreatic enzymes and assist digestion. One study discover that cumin can protect against memory loss and the damaging effects of stress on the body. Another research studied the antioxidant properties of Cumin and discovered that it is more effective than other common antioxidants including Vitamin C. Due to it’s high antioxidant content, some lab research has even found that it might have a role in fighting cancer.

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