People struggle to eat healthy on a daily basis. Some people forget to eat altogether because of how busy they are. In order to reach your full potential, you cannot be limited by your body's inability to function. Eating clean, healthy foods is the first step in bodily maintenance. By doing so, you will be able to work towards your goals with more energy, less stress, and better health. The best part is, healthy does not necessarily mean difficult, tasteless, or expensive. Here are five cheap, simple, and easy to use foods that can benefit your health in the long run.
1. Garlic
Garlic has been used medicinally for hundreds of years. It has been said to have cancer preventative properties, be a strong prophylactic, and is filled with antioxidants. The herb has also been known to treat and prevent cardiovascular disease, lower LDL, or bad cholesterol, and raise HDL, good cholesterol (1). This, in turn, can prevent diseases such as atherosclerosis, the buildup of cholesterol and fats on artery walls. Garlic can also lower blood pressure. Clinical studies, using those suffering from high blood pressure, saw over 80% of patients’ blood pressure lower after consuming garlic for a specified amount of time (1).
One of garlic’s most prominent antioxidants, Allicin, is known to be an anti-inflammatory. It is also been linked to garlic’s cancer-preventing properties (1). Because of this, eating garlic has been thought to slow, or even halt, cancer cell and tumor growth in the body. In fact, the Designer Food Program said that garlic may be the post potent food with cancer preventative properties (1). Allicin is produced when the garlic has been crushed or chopped, so it is important to do so if you want to receive garlic’s full benefits.
Garlic has also been thought to treat and cure the common cold, though more research has to be done to know for sure. However, people who have eaten garlic daily while having a cold saw their symptoms clear up within a couple of days (1). This is no surprise considering garlic’s prophylactic nature. In fact, garlic has been proven to be a strong antibacterial agent and can even differentiate the beneficial bacteria from the harmful bacteria in the body (1).
It is important to note that everyone is effected by garlic differently, meaning some people may receive benefits while others do not. However, garlic is a healthy addition to anyone’s meal preparations. Three to four garlic cloves per day is enough to potentially receive its benefits.
2. Sweet Potatoes
Popular among the health community, sweet potatoes are high in energy, full of fiber, and rich in vitamins and minerals. They are a healthy alternative to regular white potatoes, because they are a slow-burning starch. More energy is generated over time since the sweet potato takes longer to digest (2). This is also why sweet potatoes help regulate weight gain. Slow-burning carbohydrates do not cause insulin spikes when consumed, which can cause excess sugar to be stored as fat (9). Its high fiber content also contributes to weight regulation, as it makes you feel fuller and less inclined to eat excessively.
Sweet potatoes are filled with vitamins and minerals, the most prominent being vitamin A, giving its flesh an orange tint (7). Vitamin A is important for immune health, organ function, and eyesight. Sweet potatoes also contain vitamin C, magnesium, potassium, and vitamin B-12, all of which contribute to the development of the brain and maintenance of the body. They are also thought to have cancer-fighting antioxidants. So, if you are looking for a low calorie, filling, and nutritious food for your healthy arsenal, sweet potatoes are a great addition.
3. Yogurt
Yogurt is a great choice for those looking to lose weight or a healthy snack. Its high protein content makes it beneficial for muscle growth. Yogurt is also an excellent source of calcium, which strengthens bones, vitamin D, vitamin B-12, and magnesium (4). It also has riboflavin, a vitamin necessary for heathy cellular growth and functioning. Due to its high nutrient content, yogurt has been thought to help people eat better overall. This is most apparent when you think of the healthy foods most people eat with yogurt, such as nuts, fruit, and granola (4). Based on this information and from different studies, some have even said eating yogurt is associated with low body weight, waist circumference, and body fat percentage. Some yogurts also contain probiotics, which are healthy bacteria beneficial to gut health and digestion.
It is important to check which type of yogurt you are eating, as not every yogurt is healthy. Healthier options will have a low sugar and fat content. Plain yogurt is the best choice overall. Though it tastes bland, fruits, nuts, and other flavorful items can be added. You should choose whatever yogurt fits your diet or goals.
4. Nuts
Nuts have a reputation for having a high fat content. Because of this, many people avoid nuts believing they are unhealthy. However, nuts are one of the healthiest foods a person can eat and should not be overlooked. Not only are they a good source of fiber, but nuts can also promote heart health (3). This is due to their high calcium, magnesium, and potassium content. They are also chocked with protein and unsaturated fats, known as good fats. Nuts are only unhealthy when people add other items to them, such as roasting them with oil and salt, adding the bad, unsaturated fats to them. This is why it is better to eat nuts raw, as they will be full of vitamins and minerals, maintain a low sodium content, and have little to no unsaturated fats.
Each nut has their own similarities and differences. Almonds are filled with iron, zinc, potand the other minerals listed, different vitamins, such as vitamins B6 and E, protect against certain forms of cancer, increase immune system health, and lower cholesterol (8). Walnuts contain the vitamins and minerals above plus an antioxidant which boosts immunity. They are also thought to help people sleep better. Pistachios are good for cardiovascular and vision health (8). Overall, if you are going to add nuts to your diet, it is best to incorporate different types, as each one has their own unique health benefits.
5. Eggs
Eggs are a popular breakfast food and for good reason. An egg is one of the most inexpensive proteins you can buy, with one egg having over 6 grams of protein. Most of the protein is found in the egg whites while most of the fat and calories are in the egg yolk. Vitamins and minerals include; selenium, phosphorus, vitamin B2, B12, B5, A, and folate (5). Selenium is used to create antioxidant enzymes in the body, and folate is used to make DNA. Eggs can raise HDL cholesterol, the good cholesterol, and also have been thought to lower the risk of heart disease and stroke (6). They are also low carb while being very filling, meaning they could regulate weight by preventing you from overeating. Overall, the egg is a small, inexpensive food item that houses many nutritional benefits. Nobody should overlook the egg as it is easy to get and provides essential nutrients for growth and development.
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Works Cited
1. Bayan, Leyla, et al. “Garlic: a Review of Potential Therapeutic Effects.”
Https://Www.ncbi.nlm.nih.gov/Pmc/Articles/PMC4103721/, Jan. 2014.
2. Chandrasekara, Anoma, and Thamilini Joseph Kumar. “Roots and Tuber Crops as Functional Foods: A Review on Phytochemical Constituents and Their Potential Health Benefits.” Https://Www.ncbi.nlm.nih.gov/Pmc/Articles/PMC4834168/, 3 Apr. 2016.
3. Emilio Ross. Health Benefits of Nut Consumption - PubMed Central (PMC). 24 June 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/.
4. Fernandez, Melissa, and Andre Marette. “Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” Https://Www.ncbi.nlm.nih.gov/Pmc/Articles/PMC5227968/, 11 Jan. 2017.
5. Gunnars, Krid. Top 10 Health Benefits of Eating Eggs. 28 June 2018, www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#section9.
6. Lewin, Jo. “The Health Benefits of Eggs.” BBC Good Food, 2018, www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs.
7. Martinac, Paula. “Is Eating Baked Sweet Potatoes Every Day Healthy?” Healthy Eating | SF Gate, 27 Nov. 2018, healthyeating.sfgate.com/eating-baked-sweet-potatoes-day-healthy-10737.html.
8. “The Pros & Cons Of Eating Nuts.” Perfect Fit Magazine, 2 June 2016, perfectfitmagazine.com/en/the-pros-cons-of-eating-nuts/.
9. Sass, Cynthia. “7 Health Benefits of Sweet Potatoes.” Health.com, 1 Oct. 2018, www.health.com/nutrition/sweet-potato-health-benefits.
1. Garlic
Garlic has been used medicinally for hundreds of years. It has been said to have cancer preventative properties, be a strong prophylactic, and is filled with antioxidants. The herb has also been known to treat and prevent cardiovascular disease, lower LDL, or bad cholesterol, and raise HDL, good cholesterol (1). This, in turn, can prevent diseases such as atherosclerosis, the buildup of cholesterol and fats on artery walls. Garlic can also lower blood pressure. Clinical studies, using those suffering from high blood pressure, saw over 80% of patients’ blood pressure lower after consuming garlic for a specified amount of time (1).
One of garlic’s most prominent antioxidants, Allicin, is known to be an anti-inflammatory. It is also been linked to garlic’s cancer-preventing properties (1). Because of this, eating garlic has been thought to slow, or even halt, cancer cell and tumor growth in the body. In fact, the Designer Food Program said that garlic may be the post potent food with cancer preventative properties (1). Allicin is produced when the garlic has been crushed or chopped, so it is important to do so if you want to receive garlic’s full benefits.
Garlic has also been thought to treat and cure the common cold, though more research has to be done to know for sure. However, people who have eaten garlic daily while having a cold saw their symptoms clear up within a couple of days (1). This is no surprise considering garlic’s prophylactic nature. In fact, garlic has been proven to be a strong antibacterial agent and can even differentiate the beneficial bacteria from the harmful bacteria in the body (1).
It is important to note that everyone is effected by garlic differently, meaning some people may receive benefits while others do not. However, garlic is a healthy addition to anyone’s meal preparations. Three to four garlic cloves per day is enough to potentially receive its benefits.
2. Sweet Potatoes
Popular among the health community, sweet potatoes are high in energy, full of fiber, and rich in vitamins and minerals. They are a healthy alternative to regular white potatoes, because they are a slow-burning starch. More energy is generated over time since the sweet potato takes longer to digest (2). This is also why sweet potatoes help regulate weight gain. Slow-burning carbohydrates do not cause insulin spikes when consumed, which can cause excess sugar to be stored as fat (9). Its high fiber content also contributes to weight regulation, as it makes you feel fuller and less inclined to eat excessively.
Sweet potatoes are filled with vitamins and minerals, the most prominent being vitamin A, giving its flesh an orange tint (7). Vitamin A is important for immune health, organ function, and eyesight. Sweet potatoes also contain vitamin C, magnesium, potassium, and vitamin B-12, all of which contribute to the development of the brain and maintenance of the body. They are also thought to have cancer-fighting antioxidants. So, if you are looking for a low calorie, filling, and nutritious food for your healthy arsenal, sweet potatoes are a great addition.
3. Yogurt
Yogurt is a great choice for those looking to lose weight or a healthy snack. Its high protein content makes it beneficial for muscle growth. Yogurt is also an excellent source of calcium, which strengthens bones, vitamin D, vitamin B-12, and magnesium (4). It also has riboflavin, a vitamin necessary for heathy cellular growth and functioning. Due to its high nutrient content, yogurt has been thought to help people eat better overall. This is most apparent when you think of the healthy foods most people eat with yogurt, such as nuts, fruit, and granola (4). Based on this information and from different studies, some have even said eating yogurt is associated with low body weight, waist circumference, and body fat percentage. Some yogurts also contain probiotics, which are healthy bacteria beneficial to gut health and digestion.
It is important to check which type of yogurt you are eating, as not every yogurt is healthy. Healthier options will have a low sugar and fat content. Plain yogurt is the best choice overall. Though it tastes bland, fruits, nuts, and other flavorful items can be added. You should choose whatever yogurt fits your diet or goals.
4. Nuts
Nuts have a reputation for having a high fat content. Because of this, many people avoid nuts believing they are unhealthy. However, nuts are one of the healthiest foods a person can eat and should not be overlooked. Not only are they a good source of fiber, but nuts can also promote heart health (3). This is due to their high calcium, magnesium, and potassium content. They are also chocked with protein and unsaturated fats, known as good fats. Nuts are only unhealthy when people add other items to them, such as roasting them with oil and salt, adding the bad, unsaturated fats to them. This is why it is better to eat nuts raw, as they will be full of vitamins and minerals, maintain a low sodium content, and have little to no unsaturated fats.
Each nut has their own similarities and differences. Almonds are filled with iron, zinc, potand the other minerals listed, different vitamins, such as vitamins B6 and E, protect against certain forms of cancer, increase immune system health, and lower cholesterol (8). Walnuts contain the vitamins and minerals above plus an antioxidant which boosts immunity. They are also thought to help people sleep better. Pistachios are good for cardiovascular and vision health (8). Overall, if you are going to add nuts to your diet, it is best to incorporate different types, as each one has their own unique health benefits.
5. Eggs
Eggs are a popular breakfast food and for good reason. An egg is one of the most inexpensive proteins you can buy, with one egg having over 6 grams of protein. Most of the protein is found in the egg whites while most of the fat and calories are in the egg yolk. Vitamins and minerals include; selenium, phosphorus, vitamin B2, B12, B5, A, and folate (5). Selenium is used to create antioxidant enzymes in the body, and folate is used to make DNA. Eggs can raise HDL cholesterol, the good cholesterol, and also have been thought to lower the risk of heart disease and stroke (6). They are also low carb while being very filling, meaning they could regulate weight by preventing you from overeating. Overall, the egg is a small, inexpensive food item that houses many nutritional benefits. Nobody should overlook the egg as it is easy to get and provides essential nutrients for growth and development.
Are there any foods you think should be on this list? Do you agree or disagree with the foods discussed? Be sure to let me know in the comments! Thank you for reading!
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Works Cited
1. Bayan, Leyla, et al. “Garlic: a Review of Potential Therapeutic Effects.”
Https://Www.ncbi.nlm.nih.gov/Pmc/Articles/PMC4103721/, Jan. 2014.
2. Chandrasekara, Anoma, and Thamilini Joseph Kumar. “Roots and Tuber Crops as Functional Foods: A Review on Phytochemical Constituents and Their Potential Health Benefits.” Https://Www.ncbi.nlm.nih.gov/Pmc/Articles/PMC4834168/, 3 Apr. 2016.
3. Emilio Ross. Health Benefits of Nut Consumption - PubMed Central (PMC). 24 June 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/.
4. Fernandez, Melissa, and Andre Marette. “Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” Https://Www.ncbi.nlm.nih.gov/Pmc/Articles/PMC5227968/, 11 Jan. 2017.
5. Gunnars, Krid. Top 10 Health Benefits of Eating Eggs. 28 June 2018, www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#section9.
6. Lewin, Jo. “The Health Benefits of Eggs.” BBC Good Food, 2018, www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs.
7. Martinac, Paula. “Is Eating Baked Sweet Potatoes Every Day Healthy?” Healthy Eating | SF Gate, 27 Nov. 2018, healthyeating.sfgate.com/eating-baked-sweet-potatoes-day-healthy-10737.html.
8. “The Pros & Cons Of Eating Nuts.” Perfect Fit Magazine, 2 June 2016, perfectfitmagazine.com/en/the-pros-cons-of-eating-nuts/.
9. Sass, Cynthia. “7 Health Benefits of Sweet Potatoes.” Health.com, 1 Oct. 2018, www.health.com/nutrition/sweet-potato-health-benefits.
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