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Food To Add To Your Weekly Shop For A Healthy Diet

Make your shopping list healthier than ever by making sure these 11 products are right at the top of it. They’ll help you shop smart, and become healthier before you know it.

1

Edamame beans

Healthy natural sources of vitamin E are hard enough to find as it is, so when you come across one that’s also high in protein and antioxidants, how can you say no? To keep them as nutritious as possible, boil or steam the beans in their skin, and then peel it off before eating.

2

Chillies

Spice up your life by throwing a couple of chillies into your basket next time you’re out shopping. As well as lowering blood pressure and improving heart health, the capsaicin found in spicy peppers can increase your metabolism, according to research published in the American Journal of Nutrition.

3

Asparagus

It’s always a good idea to give your mental wellbeing some much needed TLC, and you can easily do that by eating asparagus. The folic acid in asparagus triggers the release of serotonin into your system, which boosts your mood and helps to prevent mood swings.

4

Flaxseed

Whether you’re sprinkling them on your cereal or eating them with yoghurt, it’s hard to go wrong with flaxseeds. According to research presented at the American Heart Association Scientific Sessions, flaxseeds are the best dietary intervention for reducing blood pressure. They’re also high in fibre, so will boost your digestion.

5

Figs

If you want to add more potassium into your diet, forget bananas and load up on figs. A small serving of six figs contains twice as much potassium as a banana, giving you 20% of your daily recommended amount in one quick snack. They even come with the added benefit of extra calcium, which improves bone and cardiovascular health.

6

Olives

Olives are so much more than a snack for dinner parties. Their high mono-unsaturated fat content means olives are highly effective when it comes to reducing levels of low-density lipoprotein cholesterol. A study published in the New England Journal of Medicine also discovered that olives can increase brain health, and reduce the risk of heart disease.

7

Lemons

Lemons are versatile, add a delicious zing to food and drinks, and most importantly of all, have more health benefits than you think. Chief among those are the vitamin C and flavonoids that lemons contain, which boost the immune system and help to protect against illness.

8

Walnuts

Forget unhealthy snacks and reach for walnuts instead. They’re full of heart-healthy fats, increase bone strength due to omega-3 fatty acids, and contain antioxidants. These super-powered-nuts also make for the perfect evening snack, as they contain high levels of melatonin, a hormone that plays a key role in the sleep cycle.

9

Green tea

Green tea has long been known for its healthy properties, but it’s only in recent years that scientists have started to discover the full extent of this herbal drink’s curative powers. The results of a recent study at Purdue University showed a link between green tea and reduced cancer risk due to a compound it contains called ECG, which inhibits cancer cell growth.

10

Apple cider vinegar

Perfect drizzled over salad or as the base for a marinade, apple cider vinegar also has so many hidden healthy traits that you can’t afford to leave it off your shopping list. Because of its acidic nature, apple cider vinegar acts as an antimicrobial, which means it can eliminate pathogens in your body. Best of all it only contains 3 calories per table spoon, so you can enjoy it guilt free.

11

Anchovies

They might not be to everyone’s taste (or smell), but anchovies are amongst the best sources of calcium you’ll find in the supermarket. They also contain cholesterol-reducing healthy fats. Make sure you opt for fresh anchovies, as the canned variety are extremely high in salt.

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