20+ Healthy Foods You Should Always Include in Your Grocery Shopping List!

As the saying goes “prevention is better than cure”. Whether we like it or not, we would need to make healthy food options to stay healthy and fit. It’s also important to keep in mind to consume a variety of foods so we will be able to gain all the nutrients that are fundamental to the overall well-being of our bodies. 

In short, the role of nutrition food cannot be neglect­ed in support of health and prevention of diseases. The nutrients we need can be divided into six main groups:

1. Carbohydrates - Found in rice, bread, and all grains.
2. Fats – Found in butter, fish, and ghee, etc. 
3. Minerals – Found in cereals, bread, meat and dairy foods, etc.
4. Protein – Found in milk, meat, egg, and vegetable, etc.
5. Vitamins – Found in fruits, vegetables, milk, and eggs, etc.
6. Water  –  The elixir of life. Did you know that our body comprises more than 70% water? 

With that, here’s a useful list of 20+ foods that you should include in your grocery list:

Oatmeal

High in fiber, antioxidants and other nutrients, it can lower cholesterol levels as well as aids digestion and improves metabolism. It’s also a great source of carbohydrates and can assist in curing asthma as well as great for skin care purposes. 

Strawberries

Though it’s commonly found in the form of processed food items such as ice cream, jams, and jellies, strawberries are best eaten raw or by adding it to salads. It can be used to enhance the flavor, taste, and color of your favorite dessert too! As a great bonus, strawberry has been known to help cure ailments such as constipation to serious diseases like cancer, stroke, and heart disease. When eaten on a regular basis, it can strengthen our immunity system.

Beans

Beans are high in protein, fiber, and magnesium. A low cholesterol food, it has been proven to help prevent certain cancers and has the ability to boost cognitive skills and brain functions. That said, for some people, it may trigger migraines or an allergic reaction. 

Green tea

Green tea is an antioxidant drink which slows irregular cell growth. Green tea also can assist weight loss and an essential ingredient for detox water. It also helps to fight against inflammation and improves skin elasticity which keeps you young inside and out!

Broccoli

Chocked full of vitamins, minerals, and disease-fighting compounds, it improves digestion system as well as lower cholesterol levels. Brocolli stands out for its exceptionally high level of Vitamin C which helps to reduce the risk of heart disease and stroke.

Goat Cheese

In comparison to most cheeses, goat cheese contains a lower level of fat. It contains protein, calcium, and dose of iron. Usually consumed with milk and sugar usually, it can reduce inflammation and help to make our skin glow.

Coconut

Coconut has an abundance of health benefits –  both the ‘meaty’ or the inner layer or the fruit, as well as its water, are edible and useful for cooking (e.g: used to make curry) or refreshing beverages best enjoyed in a hot summer day. 

Salmon

A delicious fish rich in Omega-3, salmon is a good source of vitamin C, calcium, and protein. It also lowers the toxins and reduces fatty acids level in the body.

Almonds

Almonds have the highest concentration of nutrients amongst all nuts. It’s also high in calories, potassium, calcium, vitamin E, magnesium, and iron. As a bonus, oil extracted from almonds can also be very soothing for the body.

Avocados

A prominent ingredient in Mexican cuisine, avocado is a fatty fruit which can contribute to maintaining a balanced blood flow and brain health. It also decreases the possibility of cognitive decline. Avocados are also often found as an ingredient in salads as well as a healthy and delicious spread on toasts.

Eggs

Versatile and tasty, eggs are high in vitamin E & D as well as contains a good level of antioxidants. Due to this, it can help to keep your eyes, hair, and skin healthy. It also reduces the hazard of macular degeneration and protects the body against the harmful effects of UV rays. 

Dark chocolate

A great source of antioxidants, dark chocolate tend to have a bitter but very beneficial for patients with heart disease. Moreover, it’s been known to help enhance mood and concentration. 

Yogurt

It’s shouldn’t be a surprise that yogurt makes it to this list as it makes an excellent healthy dessert eaten by itself and are often used as an ingredient in various dishes. Rich in calcium, it can also help to prevent osteoporosis. 

Potatoes

Potatoes are rich in potassium and essential for blood pressure management. Potatoes can also lower the risk of cardiovascular diseases. That said, it’s high in carbohydrates and should not be consumed too often if you’re looking to lose weight. 

Lemon

High in vitamin C, it helps to protect cells from damage, heal wounds and adds a natural glow to our skin. Lemon zest (fine shavings of the lemon’s outer layer) has a rich flavor and adds a ‘kick’ when added to food or beverages.

Apples

You probably have heard the saying “An apple a day keeps the doctor away” and there’s definitely some truth to it! Apples are rich in taste and high in fiber. Moreover, it’s low in calories and helps the maintenance of a healthy digestive system as well as lowers cholesterol level!

Mango

Decadent and refreshing, mangoes are full of vitamins and antioxidants. It makes an excellent dessert eaten on its own or to add to other ingredients as found in one of Thai cuisine’s most popular dessert ‘mango & sticky rice’. They are also great when added to salads.

Peas

Though it’s often used as an ingredient to dishes, a handful of peas also make an ideal snack! They are high in protein (and keeps you full longer) as well as vitamin A and K.

Corn

Available year round, corn is high calories but full of nutrients.  Loaded with lutein and phytochemicals, it promotes a healthy vision. 

Olives

Olives are commonly added to salads, pasta, and sandwiches. It’s a good source of antioxidant and helps to prevent blockage in arteries. We also extract oil from it in refined and virgin form. 

Fig

High in vitamin A and C, figs have a unique taste. Mostly used in sweet dishes like ice-cream and different savory dishes, its aroma is quite refreshing and also enjoyed by itself as an appetizer.

Coffee

As coffee contains antioxidants, it can help to lower the risk of diabetes and liver cancer. Enjoyed all over the globe, it can also be incorporated into cooking to make unique tasting dishes. 

Ginger

A natural remedy for nausea and motion sickness, it is used in a lot of medicines especially traditional medications for digestion. It also contains beta-carotene which is good for skin and hair. It supports the immune system and helps in healing. 

Basil

A part of the mint family, basil is an herb that contains an antioxidant compound that combats inflammation. Often used as a garnish, it’s also the star ingredient of the popular pesto sauce found in Italian cuisine. 

Sunflower seeds

Sunflower seed is high in vitamin E and good for the immune system. Sunflower seeds can be extracted from the flower when it becomes dry. It is available in a roasted form and often added to salads or enjoyed as a snack. 

Mint

An aromatic, refreshing herb, its leaves are often used to improve the digestion system. It also has antimicrobial effects and antiviral effects which help to fight against all viral infections. Due to its unique cool and soothing flavor, it is used in a wide variety of food and beverages. 

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