A professor at the Department of Nutrition at Harvard School of Public Health, talked about which foods are really the most important for a daily diet.
It’s no secret that blueberries are superfood. Fung explains that it has a lot of antioxidants, especially vitamin C, as well as vitamin A and fiber. Other dark fruits and berries, such as pomegranates or cherries, are also very healthy. If you do not have access to fresh supplies of local dark fruits, buy them frozen and add in smoothies (instead of ice!), Oatmeal, yogurt, etc.
Fung recommends eating more Brussels sprouts because of the variety of vitamins contained in it, including vitamins A, C, K, potassium and folate. Like other cruciferous vegetables, Brussels sprouts contain biologically active compounds, antioxidants, which are chemicals that help prevent damage to cells in your body.
If you had an unpleasant experience with overcooked Brussels sprouts, try again using a simpler cooking method: chop the cabbage with “thin coins” and fry it with garlic and olive oil, or bake it in the oven until crisp. If you still cannot make friends with Brussels sprouts, experiment with other cruciferous vegetables (cauliflower, broccoli, or cale).
There are a lot of calories in nuts, but this does not mean that they should be avoided, because they also have a lot of healthy oils, proteins and vitamin E. Fung says that you can choose any type of nuts: almonds, walnuts, even peanuts (technically, he refers to legumes) or mix.
Yogurt is valuable for its probiotics, beneficial bacteria that help maintain intestinal health and improve overall health. It also contains protein, calcium, magnesium, vitamin B12, and some key fatty acids. Vegans can opt for probiotic-rich plant-based yogurts.
The only things to avoid are flavored yogurts that are teeming with added sugar. Added sugar and natural (lactose) are not always separated on product labels. If you compare the labels of plain and flavored yogurt of the same brand, you will see a difference in the amount of sugar that will help you understand how much sugar has been added to flavored.
Fung admits that eating salmon daily may be superfluous, but once or twice a week is a good idea to get protein and omega-3 fatty acids that benefit both your heart and brain.
Unfortunately, plant sources of omega-3 fatty acids do not contain the same set of acids as animals, but vegans and vegetarians can still get healthy doses from chia seeds, flax and walnuts.