11 Healthiest Foods on Earth
4. Avocado Health Benefits
If you are not already an avocado fan, you should try to add more of it into your diet. It tends to be one of the most expensive products in the produce section, especially if you are on the organic route.
It can also be a bit tricky to pick the right ones and then eat them before going bad. But you do not have to eat them daily to take advantages they have to offer. (see here Avocado Ripe Test)
Adding one or two a week to your diet would be a great start and also keep costs down.
You can also read about: The Many Health Benefits Of Avocado
One of the most popular benefits of avocados is the amount of healthy monounsaturated fats. Interestingly, it is a high-fat fruit, as most of them are shallow fat or fat-free.
These fats actually help you lose fat if this is what you are trying to do because these are not the same sort of fats found in a cheeseburger.
Carotenoid levels found in avocado support the health of your eyes, and avocados generally will help you stabilize your blood glucose levels, so you do not hit rocky peaks and valleys.
Avocado Nutritional Value per 100g – Raw
Monounsaturated fat – 10g – This means approximately 10% of the avocado is healthy fat!
|Serving Size 1 avocado (201 g)|
|Per Serving||% Daily Value*|
|Calories from Fat||261|
|Total Fat 29g||44%|
|Saturated Fat 4.3g||21%|
|Polyunsaturated Fat 3.7g|
|Monounsaturated Fat 20g|
|Dietary Fiber 13g||52%|
|Vitamin A 5% · Vitamin C 33%|
|Calcium 2% · Iron 6%|
|Vitamin D 0% · Vitamin B-6 25%|
|Vitamin B-12 0% · Magnesium 14%|
|*Based on a 2,000 calorie diet|
5. Broccoli Benefits
Healthy quintessential food, broccoli has often been mentioned as a suitable side item to add to any food to health things up. Just as long as you do not blow it into butter or cheese, it can keep its healthy effects.
For best results, steam it. It also makes it easier to eat and to keep as many nutrients as possible.
There are only a few buying options when it comes to broccoli, you can get fresh from the produce lane, or you can find it in the frozen vegetables section. However, choosing for organic is a great idea on this one.
Broccoli fiber will help keep things in order, digesting, and is an excellent source of non-dairy calcium. Vitamin C contained in one serving of broccoli is all you need for one day, and this will help your body avoid illnesses.
The Vitamin K it has doesn’t help you very much, but it’s essential if you want to keep your bones healthy. It’s great for your eyes and heart and can even help prevent cancer.
Broccoli Nutrition Facts per 100g – Raw
Vitamin C – 150% of your daily recommendation, so you’re more than covered.
Vitamin B6 – 10% of what you need to keep your metabolism healthy.
Fiber – 2.6g – May does not seem like a lot, but it’s a tenth of your daily needs.
6. Quinoa Health Benefits
Known by vegans and vegetarians for a few years, quinoa captures more in the mainstream as a tasty and filling way for a meal or to be the basis of a meal. Even those who follow a wheat-free diet can return to quinoa, although they do not address enough to those who gave up grains entirely.
From quinoa, you get a quality protein without cholesterol and fat that can come from animal sources. Also get intelligent carbohydrates that do not get too high on the glycemic index, so your body can process them without turning them later in fat.
Moreover, it does not contain too much fat so you can eat this when you are following a weight loss diet, and it also keeps you under the calorie limit if you’re watching those too.
Quinoa Nutritional Value per Cup
Fat – 1.9g – A low fat count and low-calorie count make this a hero for dieters.
Folate – !0% of your daily requirement, suitable for sustaining a healthy heart.
Protein 4.4g – A nearly high protein level for a grain.
Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:
8.14 g of protein
5.2 g of fiber
3.55 g of fat, of which 0.42 g is saturated
39.4 g of carbohydrate
Magnesium – 30 percent recommended daily allowance (RDA)
Manganese – 30 percent RDA
Folate – 19 percent RDA
Phosphorous – 28 percent RDA
Copper – 18 percent RDA
Iron – 15 percent RDA
Zinc – 13 percent RDA
Potassium – 9 percent RDA