Regularly eating healthy foods greatly benefits your mind and body. So the next time you make a quick grocery run, make sure to grab the foods listed here. These picks have major nutritional payoffs:

Aloe vera

You may be familiar with aloe vera as an ingredient in personal care products like shampoos and cleansers. But aloe vera is also safe for human consumption.

In fact, aloe vera has long been used for both culinary and medicinal purposes in countries like India and China. The plant’s gel holds most of its nutritional value, but the leaves are generally considered safe to eat, too.

The active components of this gel can support everything from digestion to immune function. Some studies report that the enzymes in aloe vera can also help you better absorb nutrients from other foods, potentially increasing the benefits you gain from the rest of your healthy diet.

You can extract the gel from living aloe plants by snapping off their fleshy stems. Peel off the skin on the stem’s flat side, then scoop out the gel with a spoon. Rinse the gel to remove the bitter latex coating it. Dice the gel and eat as-is. You can also add a couple of gel cubes to salad bowls, smoothies, salads, fresh fruit juices.

Green tea

It’s no coincidence that some of the people with the longest lifespans, like the Japanese and the Chinese, like to drink green tea. Green tea is loaded with potent antioxidants that can help slow aging.

These antioxidants, known as catechins, have also been shown to increase metabolism and lower inflammation and blood pressure levels. Unfortunately, green tea isn’t the tastiest beverage out there. So here’s a tip to making the perfect brew: brew good quality organic tea leaves at around 160 degrees Fahrenheit.

Legumes

Even if you’re not following a vegan or a vegetarian diet, try swapping meat with some legumes. Lentils, kidney beans and black-eyed peas are loaded with proteins, fiber, vitamins and minerals. They’re also packed with antioxidants, which is why legumes have been linked to a lower risk of chronic diseases like cancer and diabetes. Legumes have also been shown to reduce inflammation and strengthen immune health.

Toss some legumes into soups and salads or mix them with brown rice and steamed vegetables for a hearty and healthy dinner. If you’re big into snacking, you can mix beans with some salsa and serve them with whole-grain crackers.

Eggs

Adding eggs to your diet may be the easiest and cheapest way to increase your protein intake. Plus, eggs are also loaded with amino acids, antioxidants and iron. But don’t just reach for the whites. The yolks are filled with choline, a nutrient essential for brain health. Egg yolks also contain vitamin D, which supports immune health.

Eggs are definitely one of the most versatile foods on the planet. Fry them sunny-side up, scramble them or whip them up to make mayonnaise – get creative. Just make sure you buy organic, free-range eggs.

Broccoli

Broccoli is a powerhouse of nutrients. It is rich in magnesium, which plays a role in over 300 enzyme reactions, and folate, a B vitamin needed to support your hormonal health. Folate also supports the production of serotonin, the hormone that controls your mood, and dopamine, the body’s “feel-good” hormone.

Broccoli has also been associated with a lower risk of prostate, breast, lung and skin cancer because of its many antioxidants and beneficial compounds.

Take note that broccoli can make you feel gassy. But that’s no reason to steer clear of this cruciferous vegetable. Try roasting or sauteing it in olive oil to minimize its mildly bitter flavor.

Nuts and seeds

Pecans, almonds and sunflower seeds are rich in heart-healthy fats. Nuts and seeds are also brimming with antioxidants. These qualities make them incredibly healthy snacks.

Take note that nuts and seeds are high in calories, so limit your intake to only a few portions every day. Try soaking nuts and seeds in water as well before adding them to your smoothies or grain bowls. Soaking removes anti-nutrients, dirt, molds and other impurities in nuts and seeds.

Fruits and vegetables

Ever heard of the phrase, “eat the rainbow?” Nutritionists use this to mean you should eat colorful foods as part of a balanced diet. Red foods would include tomatoes, apples, cherries, red bell pepper and red radish. Blue or purple foods would include blueberries, eggplants and purple rice. That said, white foods like garlic and cauliflower should still be part of a balanced diet.

Eating more fruits and vegetables is one of the best ways to boost your nutrient and antioxidant intake. Try mixing it up by using herbs and spices in your cooking. Herbs and spices are also rich in antioxidants. They have also been linked to several health benefits, such as lower inflammation and a healthier heart.

When you eat healthy foods, you help improve your overall health. Start eating healthily today by incorporating more healthy foods into your diet.

Sources:

Independent.co.uk

Cancer.gov