What are some healthy foods that you should eat frequently?

 Oftentimes, the simplest foods are best for your health.

1. Honey

• Honey is an amazing natural sweet food made by bees obtaining nectar from flowers. As it is high in natural sugars, it is often used in cooking and baking as an alternative to sugar.
• Honey has been used for centuries not only as food but also as a home remedy for many medical ailments and injuries.
• Honey along with warm water or tea works as a cough syrup. It is also used for its antiseptic properties to treat wounds, burns and cuts.
• Honey is also believed to be helpful for people suffering from seasonal allergies.
• The amazing thing about honey is it never spoils or goes bad. It may become dry and crystallized, but it can be brought back to a usable state with correctly applied heat.

2. Walnuts

Walnuts can sometimes be tough to crack, but once removed it can be used to boost your health in number of ways

• Powerful Antioxidants: More than any other nut, walnuts have the highest concentrations of antioxidants. They contain a unique combination of fiber, protein, fatty acids, and trace minerals.
• People have been using ground husks and skins of the nuts for herbal remedies and cosmetics from hundreds of years. It is also known to fight cancer and diabetes.
• The walnut’s unique combination of essential amino and fatty acids makes it one of the best foods for supporting essential healthy function in the brain, heart, liver, skin, and eyes. It is a food known for its anti-inflammatory properties, and it may even improve a man’s reproductive health.

Health Benefits of Walnuts

Let’s find out some of the major health benefits of walnuts.

Improve Heart Health

According to the National Institutes of Health (NIH), walnuts are rich in omega 3 fatty acids that have been shown to help improve heart health. Fresh raw walnuts are rich in amino acid l-arginine, and monounsaturated fatty acids (72%) like oleic acid. [4]

It also contains essential fatty acids (EFAs), such as linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. The inclusion of these nuts in any diet can help prevent coronary heart diseases by favoring a healthy lipid supply.

A study published in the journal Metabolism suggests that consuming walnuts significantly lowered the LDL (bad) cholesterol and increased the level of HDL (good) cholesterol in the participants. Researchers at the University of Munich Medical Center, Germany, found that consuming walnuts also reduced ApoB levels, a marker used to evaluate the risk for cardiovascular diseases. [5]

Manage Weight

Walnuts help you feel full, which means that they increase satiety. Researchers from Harvard Medical School found that people who consumed shakes containing walnuts had an increased level of fullness during the day as compared to people who had placebo shakes. This study did, however, utilize a small size, so more research is needed to confirm these results. Regardless, the rich source of protein and fiber makes walnuts a healthy snacking option, especially for vegetarians. However, they should be consumed in moderate quantities as an excess of it could result in weight gain. [6] [7] [8]

Loose walnuts on a table Photo Credit: Shutterstock

Boost Bone Health

Walnuts contain copper and phosphorus both of which are essential in maintaining optimal bone health. Essential fatty acids found in walnuts secure the bone health of the body. They may increase calcium absorption and deposition while reducing urinary calcium excretion. [9]

Brain Health

Walnut oil contains omega-3 fatty acids, which can help improve memory and focus, says a report published in the Journal of Nutrition, Health, and Aging. Omega-3 fatty acids, coupled with iodine and selenium ensure optimum functioning of the brain. These nuts are included in the Mediterranean diet and they are also known to give relief from cognitive disorders like dementia and epilepsy. [10]

Antioxidant Power

Walnuts rank second on the list of ‘antioxidant-rich’ foods, just under blackberries as per research conducted by a team of researchers from the University of Oslo, Norway. The rare, powerful antioxidants such as quinone juglone, the tannin tellimagrandin, and the flavonol morin present in walnuts have remarkable free-radical scavenging power. These antioxidants also help prevent liver damage due to chemicals. [11]

Improve Metabolism

Walnut, along with EFAs, provides minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium to the body. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis. [12]

Control Diabetes

People suffering from diabetes may have walnuts on a regular basis since they contain a high amount of polyunsaturated and monounsaturated fats. Researchers say that the intake of nuts is inversely proportional to the risk of developing type-II diabetes. However, make sure to eat this nut in moderation. [13]

Cleanse Digestive System

This superfood helps to clean the internal digestive tract, aiding in detoxification by the removal of toxins and waste. It also cures constipation. Lead researcher Lauri Byerley, associate professor at the Louisiana State University in the United States, said in her research report that walnuts help the gut and have prebiotic properties. Eating walnuts daily increased Lactobacillus, Ruminococcus, and Roseburia which improved the gut function.  [14]

Improve Male Fertility

Walnuts have a positive impact on male fertility by improving sperm quality, quantity, vitality, and motility, noted by a study published in the journal Biology of Reproduction led by Wendie Robbins, Fielding School of Public Health, University of California. [15]

Reduce Inflammation

The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. This has beneficial implications in a number of realms, including cardiovascular and oncology health. [16]

Pregnant Women

The rich source of vitamin B-complex present in roasted unsalted walnuts is essential for fetal growth. A study, published in the European Journal of Epidemiology, stated that when mothers consumed a diet rich in nuts (including walnuts) during the first trimester of pregnancy, there was an improvement seen in the neurodevelopment of the child. However, more studies are awaited to corroborate this point. [17]

Regulate Sleep

This nut makes melatonin, a hormone that helps induce and regulate sleep. Melatonin is present in the bio-available form in these nuts. In a research report published in the 2005 journal Nutrition, laboratory rats who were fed walnuts showed an increase in blood melatonin concentrations as compared to rats who were fed a controlled diet without the nuts. So, it’s best to add walnuts to  [18]your dinner dishes to ensure a good, restful sleep.

Mood Booster

It is thought that insufficient amounts of omega-3 fatty acids (contained in walnuts and a few other foods), may cause hyperactivity, irritability, and tantrums. According to a 2016 study published in the Nutrients Journal, when healthy, non-depressed males were administered with walnuts, there was a significant improvement witnessed in their moods. Supplementing a child’s diet with these nuts compensates the deficit in EFAs and may help alleviate their mood. This is even applicable to people suffering from post-traumatic stress disorder (PTSD), who are battling depression and stress after trauma. [19]

Skin Care

The vitamin E and F content in walnuts help in maintaining and protecting the skin from harmful free radicals. It also helps in preventing wrinkles and dry skin. Regular use of walnut-based products lightens the dark circles under eyes. Walnut scrubs act as a natural exfoliator and help keep the skin young and fresh. [20]

Astringent Properties

Walnut oils have significant astringent properties. Toasted walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food. This flavor gives a pleasant taste, but only when it is used in moderation. It is used as a carrier/base oil in various therapies like aromatherapy, and massage therapy, as well as in the cosmetic and pharmaceutical industry. ]

Boost Immunity

Regular consumption of natural shelled walnuts helps in building a strong immune system, which can prevent the onset of various diseases. The rich source of antioxidants, as discussed above, is responsible for this benefit. [22]

Hair Care

Walnuts are also responsible for healthy hair, as the high amounts of vitamins, minerals, healthy fats, and antioxidants strengthen hair follicles and make scalp dandruff free. They also provide thicker, longer and stronger hair. You could also use the husk of walnuts as a natural highlighter. [23]

Side Effects

On average, seven to nine walnuts per serving are considered safe for consumption. However, if you eat nuts in excess, there are some side effects you may experience, as follows:

• Allergy: Over- consumption may result in a range of allergic reactions from minor to lethal.
• Digestive issues: Excess intake of walnut may cause nausea, stomach pain, diarrhea, bloating, and more.
• Weight gain: Although it is a source of good fats, taking too much of this nut can make your weight rise like nuts!
• Pregnancy and lactation: Expecting and nursing women are advised to consume in prescribed amounts only. If you desire to increase its dosage, do consult your doctor.

Quick Serving Tips

Walnuts can be integrated into your diet to gain from all the associated health benefits. A few ways to add them to your meal are as follows:

• Add chopped nuts to chicken and fish right before cooking them.
• Ground the nuts and use the powder on sandwiches, salads, or any other dish.
• Add chopped walnuts to desserts for a nutty flavour.
• Add it to yogurt and berries to make a healthy dessert.
• Roast the nuts for a healthy snack option.

3. Blueberries

[3]

• Blueberries are not only popular, but also repeatedly ranked as highest antioxidant capacities among all fruits. While it is a sweet berry, blueberries have low content of natural sugars.
• Blueberries contain healthy amounts of fiber, manganese, vitamin C, and vitamin K, which make them good for the immune system, liver, and digestive system.
• Blueberries are also thought to positively affect memory and neurological function in people of all ages.
• Having blueberries in a regular diet can boost the immune system and provide trace minerals that enhance brain growth and development.

4. Spinach

• I loved eating spinach mostly because it was associated with the Cartoon Popeye!. But it can indeed, affect lifelong health and improve many bodily functions. It is high in essential nutrients, vitamins, iron, calcium, and fiber.
• It is best to consume fresh spinach, although it lasts longer and can be frozen. but, it loses a large portion of its nutrients this way.
• Spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients to lower blood pressure levels.
• A deep green spinach plant can have some of the highest concentrations of iron and fiber, as well as vitamins B, C, E, and K. This intensifies the nutrients that boost the immune system. It promotes heart and cardiovascular health, digestive function, and bone and joint health.

5. Lentils

[4]

• There are many reasons to love lentils. Lentils are a rich source of protein, fiber, iron and folate. They are also one of the easiest legumes to digest. Lentils are super-affordable and can be stored in the pantry up to a year.
• lentils are one of the most valuable and dense natural sources of dietary fiber and protein. They’re a food with a lot of nutrient packed into a meal low in calories and fat.
• Lentils contain a number of important vitamins and minerals, including the B vitamins, which are essential to children’s growth and development as well as immune system health in people of all ages.
• They are high in iron—which means they promote heart and circulatory health—as well as other trace minerals like magnesium, is good for general metabolism. The type of starch that lentils contain is thought to be helpful in treating people with diabetes.

6. Eggs

[5]

Eggs are a rich source of natural protein and are generally served cooked or in baked goods.

• They are high in cholestrol, but do not have any adverse effects.
• Benefits for Eye Health: Egg yolks large amounts of Lutein and Zeaxanthin, Antioxidants, that have major benefits for eye health.
• Eggs are the best to lose weight as they are fulfilling and come with fewer Calories
• Proteins are the main building blocks of the human body.They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes. Eggs are high in quality proteins, with a right balance of essential amino acids.

7. Avocado

[6]

• A food that is easy to include in anyone’s diet, and are easy to find at most local supermarkets.The avocado can be simply peeled and eaten, or it can be used dozens of recipes. It is served raw in salads, with other fruits, and with meats.
• Delicious and nutritious, avocados are a rich nutrient source high in healthy fats that promote heart and circulatory function and can help lower cholesterol. With high concentrations of vitamins B, C, E, and K, as well as potassium, avocados help promote healthy joints, skin, and eyes.
• They also support digestive function and the immune system. They are a salt-free food that is high in protein and fiber.
• Cancer research is showing that avocados may be used as part of a healthy diet in the prevention or treatment of cancer, but studies are still ongoing.

8. Broccoli

[7]

• A cabbage of a variety similar to the cauliflower, bearing heads of green or purplish flower buds.
• It is rich in vitamins C and K, as well as essential trace minerals and fiber, and it can be served raw or cooked in a variety of ways—steamed, fried, boiled, and baked
• Broccoli is one of the best sources of dietary fiber in its natural form, keeping the digestive system functioning regularly. Broccoli also often contains more vitamin C than many of the most popular and well-known sources, such as citrus fruits.
• Vitamin C is a great way to support the immune system’s job of fighting disease. It is better to avoid cooking broccoli for longer periods of time, as its nutrients get depleted.

9. Garlic

[8]

• One of most important ingredient in culinary arts. Garlic contains high amount of sulfur, which causes its distinct odor and pungent sweet-sharp taste. When chopped or crushed, garlic can be stored in jars, cans, or other containers without adding preservatives.With refrigeration, this amazing food can last up to two years.
• Garlic can Combat Sickness, Including the Common Cold
• Lowers Blood pressure: High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension)
• It improves cholesterol level, this means it lowers the risk of heart disease.
• Enhances physical performance: Garlic is especially high in manganese, vitamin B6, vitamin C, and fiber, which means that it boosts immunity and helps to support every major function in the body.
• It promotes heart health, may help dementia and mental health, reduces cholesterol, and may increase bone health.
• Garlic is said to be a natural insect repellent, and that eating a clove or two of garlic daily will keep mosquitoes from biting you.