6 Healthy Foods You Should Be Eating

* Disclaimer*

I am not, nor am I claiming to be, a medical, or health professional. I am, however, someone who has been physically active my entire life, and have always taken great interest in healthy eating habits and lifestyle choices. I was also a personal trainer at Equinox Fitness Club in New York City. The views expressed in this blog post are my own, and are not affiliated with any other entity. As with any diet or exercise changes, consulting your doctor or health professional beforehand is always  recommended :)

1. Berries 

Berries, such as raspberries, strawberries, and blueberries, have some of the highest antioxidants of any fresh fruits. They fight the free radicals that float around in your body. Free radicals can damage healthy cells, and are a major source of disease and aging. Berries are also low in calories and sugars per serving, especially compared to the higher sugar fruits, such as apples, mangoes, and pineapples, just to name a few. Basically, you get more bang for your buck with berries.

2. Kale

This dark, leafy green food has an abundance of health benefits. It's rich in antioxidant powers, and high in vitamins, specifically Vitamins A (good for your eyes), K (promotes bone health), C (great for your immune system), and B (metabolism booster). Kale also contains phytochemicals, which have been shown in studies to protect against certain cancers, specifically cancers of the prostate and colon.

3. Almonds and Walnuts

These nuts, like some other nuts, contain unsaturated fatty acids, which are good for your heart. They can lower your LDL, aka "bad" cholesterol. Because high LDL is a primary cause of heart disease, keeping your LDL low is a good thing. The Omega-3 fatty acids found in nuts are, according to the Mayo Clinic "...one of the best plant-based sources of Omega-3 fatty acids." These nuts are also a good source of fiber, and Vitamin E, which helps stop the development of plaque in the arteries. Plaque buildup can lead to a variety of heart related diseases, and that's never any good.

Try eating the raw forms of these nuts, and not so much the salted and flavored versions, which just up the calorie, sodium, and potential sugar content.

4. Avocado

Avocados are high in fiber, potassium, Vitamins C, K, B6, and folate. Powerful punch! Like olive oil, avocados are high in oleic acid, which studies have shown can prevent breast cancer. They are also high in lutein, which protects against macular degeneration and cataracts, so you can see clearly!
Numerous studies have also shown that when eaten with other nutritious foods, the healthy monounsaturated fats in avocados aid the body in the maximum absorption of said nutrients.  So, basically, if you want the most benefits from what you're eating, add some avocado to it!

5. Seaweed

Seaweed has virtually zero fat. It's extremely low in calories, and its fiber content also aids in a feeling of satiation. Research from the LiveStrong foundation has said the following of seaweed: "When eaten as part of a meal, seaweed can help balance blood sugar because its soluble fiber content helps slow the rate at which food is digested and absorbed into the bloodstream." Its soluble fiber content also helps keep things moving along nicely, so to say :) Seaweed is also a good source of iodine, which your thyroids rely on to function properly. It's B-12 content is also said to help immune function. 

If you don't like the consistency of fresh seaweed, try Trader Joe's dry roasted seaweed snack. It's one my favorite snacks, and it's only 30 calories per serving!

6. Beets

Beets are one of my absolute favorite things to put in a salad! Pair it with goat cheese and avocado, and your mouth will experience a tasteplosion! Beets are good sources of iron, and vitamins, all helping to boost your immune system. They have no fat, are very low in calories, and have been said to be a great natural energy source for your body. They're a carbohydrate, which is essential for body fuel, but they're not processed carbohydrates so they're not "bad" energy sources. They're high in fiber, vitamins A & C, calcium, and folic acid, which is essential to the production and maintenance of new cells. And, they're available all year round!

Also, according to the American Journal of Hypertension: "...beets are very high in nitrates, which when processed in the body increase our levels of nitric oxide. And nitric oxide, in turn, helps to relax blood vessels, and improve oxygen efficiency. Hence the lowered blood pressure and increased endurance of beet juice drinkers. Beets are the newest vegetable to study for cardiovascular effects..." 

Basically, beets are being touted as improving the physical endurance and performance of athletes, and those of us who aren't professional athletes, but do exercise regularly. Eat up!