Have you always wanted to eat healthier but don’t know how? Instead of sticking to diet plans, you can educate yourself about the health benefits of different foods and make sure you’re getting enough vitamins and minerals through your food. We have four foods that you should be adding to your weekly shopping list as they are rich in essential vitamins your body needs to function properly. Eating a healthy diet not only gives you energy throughout the day, but it also helps your sleep schedule, improve your brain and heart function, and even improve your skin’s elasticity. So, enjoy your chips and cookies but make sure you’re getting a few servings of salmon, spinach, berries and walnuts as well.
Improve Your Heart, Brain and Skin with Salmon
Salmon is an oily fish that is rich in omega-3 fatty acids, which maintain your skin cell health, regulate your blood pressure, and boost your brain function, especially your memory. Healthy skin cells build your skin cell barrier which maintains soft, supple skin that smoothens out wrinkles and keeps its moisture. Salmon is also rich in iron and zinc, which help give your skin a natural glow. You need at least 1500 mg of omega-3 to get all of these benefits, which means eating oily fish and other foods three times a week.
If you don’t have a taste for fish, you can consider taking an omega-3 supplement to ensure you’re getting your daily value. Look for a supplement that contains both EPA and DHA, which are two kinds of omega-3 fatty acids. To find a supplement that contains the correct amount of omega-3, look at https://www.analyzethat.net/. This site compares different supplement brands and rates them on their price and overall quality.
Spinach Gives You Iron, Omega-3, and Folic Acid.
Dark, leafy greens like spinach, bok choy, romaine lettuce or kale are much healthier in salads than iceberg lettuce. Not only is spinach rich in omega-3s, it also has folic acid. This combination improves your heart health, and lowers your risk of heart disease and stroke. Folic acid, also known as B9, helps prevent anemia, or low red blood cell count. Spinach also contains the vitamin lutein, which has been used in studies to prevent macular degeneration.
Symptoms of anemia are:
● low energy
● shortness of breath
If you’re feeling weak and have trouble concentrating, you may be anemic and would benefit from foods high in iron and omega-3.
Vitamin Overload with Blueberries
All berries are all healthy for you, but blueberries have more antioxidants than other berries. They also contain:
● fiber, which regulates your bowels
● vitamin A, which supports your vision, teeth, skin and immunity
● vitamin C, which improves your heart health
● antioxidants, which improve your cell health which boosts your brain and heart function.
Berries are also very filling, so you can fill up on a tub of sweetness and not worry about eating added sugars or fats while fulfilling your craving for sweets.
Walnuts: Full of Magnesium
Not only are walnuts rich in omega-3, they also are a great source of magnesium, fiber and protein. If you’re a vegetarian, eating nuts, legumes and beans provide all essential vitamins and minerals you may be missing by not consuming meat. Magnesium regulates your blood pressure and keeps your bones strong. In fact, people who suffer from migraines are encouraged to take a magnesium supplement to help prevent and abate migraine symptoms.
You can make a great salad with the four foods we’ve outlined above. Get your fill of salmon, spinach, blueberries, and walnuts and keep your body functioning perfectly. On your way to eating healthy, the trick is to eat lots of foods packed with nutrients, and don’t worry about completely cutting out your favorite foods. That way, you can fulfill your cravings and know you’re covered from all essential vitamins and minerals, and enjoy a snack here and there.