Foods of 2012 to add in your Diet for Health

Posted in Health and tagged with Foods on 01/17/2012 04:34 am by admin

In the New Year, all of us make various resolutions such as more exercise, healthier eating, losing weight, quitting bad habits, etc. Making these resolutions is very easy but fulfilling them is very difficult. If eating healthy is one of your New Year’s resolutions rather than to diet, then you must eat the foods that are full of nutrients. To figure out healthy foods is also a challenge as there are varieties of foods available. Here is provided a list of incredibly healthy foods that you must include in your diet in 2012 to improve your overall health.

Must-Have Foods to Include in Your Diet in 2012

1. Black Garlic

Black garlic is used as an ingredient in Asian cooking. It is made by fermenting whole bulbs of garlic at high temperature for around 1 month. Compared to regular garlic, black garlic is sweeter and less pungent. As black garlic goes through fermentation process it has two times more antioxidant properties. It also has a natural compound, S-Allcysteine that helps to prevent cancer. Black garlic has papery skin and almost jelly-like texture. Garlic (white or black) is one of the best foods that you must add in your diet this year and get great benefits of it. It is available online or at selected retail stores in U.S., Australia, UK and Japan.

2. Canned Salmon

Salmon is among the healthiest foods that you must include in your balanced diet. Canned salmon is very rich in protein, omega-3 fatty acids, vitamins and minerals. Salmon bones are also contained in many types of canned salmon. Salmon bones are rich in calcium. Salmon contains Vitamin D, B12 and B6; selenium; niacin and magnesium. Omega-3 fatty acids help to decrease heart disease risk, joint pains and the effects of depression; promote healthy skin cells and enhance blood circulation. It is also low in saturated fat, calories and cholesterol. You can include salmon in your diet by adding it in salads, pasta dishes or making salads and pasta dishes.

3. Hempseeds

Hempseeds are among the healthiest and easily digested foods in the world. They are great source of magnesium, protein and potassium. The taste of seeds is mild and slightly nutty. They contain all the 9 essential amino acids and omega 3 & 6 essential fatty acids in 3:1 ratio, which prevent heart disease as well as promote heart health. Hempseeds contain various vitamins and minerals. As per study, hempseeds decrease the cholesterol level in the body as they are high in linoleic acid. They also help to decrease blood pressure; treat dry skin and hair conditions; improve organ function, immunity levels & recovery of muscles after exercise; increase energy levels & metabolic rate as well as lessen inflammation & degenerative diseases. You can eat hempseeds raw or add them in smoothies, salads, cereals, soups, baked goods and other recipes.

4. Krill Oil

Krill oil is derived from a species of krill, shrimp-like crustaceans. It has omega-3 fatty acids such as EPA and DHA that decrease the triglyceride levels & blood pressure; improve bone strength; alleviate symptoms of PMS & Depressive Personality Disorder; lower the risk of stroke, heart disease & atherosclerosis; and delay the growth of colon cancer. This oil is rich in astaxanthin, a potent antioxidant as well as contains vitamin A & E in small quantity. As per study, consuming 300 mg krill oil supplement daily reduces inflammation and symptoms of arthritic in cardiac and arthritis patients. This oil works effectively at a much lower dose. You can find this oil at any place where supplements are sold.

5. Kale

Kale is considered among the healthiest vegetables. It is one of the highest sources of vitamin A that boosts immune system and promotes eye and skin health. Kale is also rich in fiber, vitamin K and vitamin C. It has antioxidants such as carotenoids and flavonoids which protect cells from free radicals. Kale has anti-inflammatory properties so it is great for arthritis patients. Fat and calories are contained in fewer amounts. Regular consumption of kale support liver detoxification as well as decrease the risk of cancer. You can eat it raw in a salad, boiled, steamed, or just add it in soup/pasta or make kale chips.

6. Sea Vegetables

Sea vegetables/seaweed like nori, dulse, hijiki, wakame, kombu, arame, etc contain less calories and high amount of fiber. They are a kind of algae that grow in fresh and saltwater throughout the world. They are high in iodine, sulfated polysaccharides, vitamin K, iron, folic acid, magnesium & calcium as well as do not have fat. Sea vegetables also have lignans (cancer-fighting compounds). As per 2009 study, sea vegetables decrease the risk of breast cancer. 5% of your daily diet must include sea vegetables. You can add them in stir-fries, soups, casseroles, pizzas, sauces, focaccias, rice or salads. They are easily available in grocery stores.

7. Wasabi

Wasabi is the green paste made from Wasabia Japonica (fiery root). It is Japanese cuisine item which is mostly eaten with sushi or noodle dishes. The taste of wasabi is pungent. It contains same type anti-cancer chemicals like broccoli. It has antibacterial, anticancer and antimicrobial properties. As per study, consuming wasabi decrease the risk of certain cancers as well as protect against food-borne illness. You can buy wasabi from grocery stores or Japanese health stores as a paste or in powder form. You can add it in soups, salad dressing, marinades for meat and fish or dips.

8. Almond Butter

Now-a-days almond butter has also become popular as peanut butter. Almond butter is great source of Vitamin E which is beneficial for hair and skin. It contains monounsaturated fats in high amount. Monounsaturated fats decreases the cholesterol level and heart diseases risk. It maintains blood sugar levels in the body and thereby decreases the risk of diabetes. It has antioxidants like vitamin E and flavonoids. It helps you to maintain weight as it has high protein and fiber. Just spread it on the top of whole grain bread or dip biscuit in it.

9. Figs

Figs are among the healthiest foods on the earth. They are great source of fiber so by eating them you will feel full for longer period of time. They are rich in anti-oxidants, minerals, phyto-nutrients, natural & simple sugars and vitamins. Figs contain fewer calories. They help you to reduce and gain weight. Figs help to control blood pressure, promote bone health, decrease cholesterol & sexual weakness as well as prevent coronary heart disease, hypertension, breast cancer & colon cancer. You can eat them fresh or dried as a healthy energy snack. To include figs in your diet, just add them to porridge, salads, quinoa, oatmeal, dessert, breakfast cereals, rice or couscous dishes. They can be added as a puree in home baked cakes, cookies and muffins to replace oil.

10. Popcorn

Generally, popcorn is considered as a junk food but in reality it is healthy (without oil, butter or salt) and provides many health benefits. It decreases heart disease and diabetes risk like other whole grains as it is a complete whole grain superfood. Popcorn is loaded with fiber and contains fewer calories. It is also rich in an antioxidant, polyphenols that prevent cardiovascular disease and certain types of cancers, decrease LDL cholesterol levels as well as fight against free radicals. Adding butter or oil boost the saturated fat level so air-popped variety is the best. You can sprinkle salt-free chili powder, little garlic or low-fat parmesan cheese to improve the flavor of popcorn.

11. Edamame

Edamame is green/young soybean that has sweet and nutty flavor. Edamame is loaded with protein and essential amino acids so it is a great alternative of meat for the vegetarians. ½ cup of edamame provide same amount of protein as you get from 4 ounces of chicken. Edamame is high in fiber so you will feel full for longer periods. It contains lower amount of fat and no cholesterol and saturated fats. It is also a great source of antioxidants and phytochemicals. According to studies, soybeans help in decreasing LDL cholesterol and overall breast cancer risk. You can add them to salad, main dish, puree in a dip or eat them alone as a snack.

12. Black Eyed Peas

Black-eyed peas are beans that are considered to bring good luck and prosperity. Black-eyed peas are very nutritious and healthy so they are an excellent food to include in any menu. They are high in fiber that keeps you full longer, decrease cholesterol levels and alleviate constipation. They are loaded with protein so it is a great alternative of protein for vegetarians. Black-eyed peas contain less fat & sodium as well as no cholesterol & saturated fat. B vitamins, magnesium, phosphorous, iron, zinc and potassium are also contained by them. As per the latest version of the Dietary Guidelines for Americans, you must include at least one and half cups of legumes every week. You can cook black eyed peas as dal or make snack by boiling them and adding tomatoes, onions and salt. They are great when added to salads, soups & stews or pureed as a dip.