No, healthy eating isn’t as difficult as you would imagine, so let’s get that out of the way.
Nutritionists advise that the foundation of a good, balanced diet is a diversified diet. In order to give our bodies the full range of nutrients they require to function properly and to prevent any toxic substances (preservatives, dyes, fertilisers, and antibiotics in meat) from building up in the body and leading to intoxication and imbalances, it is imperative that we eat a wide variety of foods.
But because we are creatures of habit, we frequently find ourselves eating the same things—large salads, spaghetti, rice, chicken breast, and not much else. However, the well-known Mediterranean diet offers access to a wide range of nutritious foods that can fill our plates and provide us with health, happiness, and consistent energy. But which superfoods should you pick from the many renowned ones? And which ones, including skin care products, are good for our bodies? To make eating healthy easier, we’ve selected 10 of the best, most underrated foods that can improve the appeal and flavour of our cuisine, give us energy, and make us glow with radiance.
Lupins
Due to its fibre level, omega-3 and omega-6 fatty acid content, and minerals like potassium, calcium, and phosphorus, this legume that is commonly eaten as an appetiser in Southern European nations lowers blood sugar surges, prevents the formation of bad cholesterol, helps control blood pressure, and strengthens bones. It is a genuine affordable superfood that is great for snacking in between meals.
Red onion
The red onion is the supersized counterpart of the white one because it includes quercetin, an antioxidant that helps against allergies and heart disease, in addition to being a powerhouse of vitamins and minerals including vitamins C, K, and B12 and calcium, magnesium, and potassium. Consume it uncooked to preserve its nutrients in salads like Greek salads with tomatoes and feta.
Sardines
What is this “poor” fish’s star nutrient? Omega-3s are unsaturated fats that lower triglyceride levels and raise “good” cholesterol, hence preventing disorders like atherosclerosis. Additionally, this fatty fish is one of the few foods that contain vitamin D, which is often only created when we are exposed to the sun. If you can locate them fresh, try baking or grilling them like the Portuguese do, where they are revered as a national dish.
Capers
Capers are a remarkable source of polyphenols. They have a diuretic activity that prevents cellulite, an antioxidant action that delays the emergence of capillaries and heavy legs, and an action that slows down the ageing process of the skin and cells (see wrinkles). They are, in essence, a beauty food that can be added everywhere.
Crescion
This member of the cruciferous family, like cauliflower, is high in vitamin C and minerals including iron, calcium, potassium, phosphorus, and iodine. It also fights water retention and acts as a natural antibacterial. Watercress, which is regarded as an aromatic herb, is best consumed raw and adds a unique flavour to sandwiches, salads, and sauces.
Sweet potatoes
Sweet (or American) potatoes, which are also grown in Italy, have high concentrations of flavonoids, carotenoids, vitamin C, and vitamin A (or retinol), which have significant antioxidant effects and make them a true anti-ageing diet. consume them the same way you would regular potatoes: cooked, boiled, mashed. Don’t forget to consume the peel, which is packed with nutrients.
Kale
Celebrities are infatuated with it and routinely eat it. Kale (kale) is the ideal superfood and for good reason. It is loaded with flavonoids, vitamins A, C, K, E, and B vitamins, as well as calcium which is good for bones, zinc boosts the immune system, and iron which fights anaemia. It is an antioxidant powerhouse. Eat it in salads, such as those with chickpeas and avocado, and you’ll have a life-extending potion.
Mushrooms
Mushrooms are low in calories, packed with fibre, nutrients, and minerals like phosphorus, potassium, and copper. They also have anti-inflammatory and antioxidant characteristics that strengthen the immune and cardiovascular systems. Make them the star of salads and soups instead of serving as a side dish for meat and risotto.
Milk
You may be familiar with millet seed capsules, a growth supplement if your hair is weak and brittle. In addition to being free of gluten and having a low glycemic index, millet is also a good source of protein, amino acids, antioxidants, and minerals like iron, magnesium, calcium, and phosphorus, all of which are necessary for healthy skin and hair. It can be prepared similarly to rice and eaten in salads with raw vegetables and herbs.
Rucola
This bitter-tasting vegetable is low in calories and has anti-ageing, anti-inflammatory, and antioxidant effects. It is also an exceptional source of vitamins and minerals and includes erucine, an active component that lowers high blood pressure. The ancient Romans already valued this vegetable highly. It is excellent on pasta dishes, pizza, soups, and even salads.
