Tuesday Ten: Foods You Need in Your Diet

We’ve talked about foods that fight headaches and what foods to eat for heavenly hair, but what about the foods you should be incorporating into your diet on a weekly basis no matter what? Today I will be sharing 10 of the most nutritious foods you can choose. Loaded with the vitamins and antioxidants galore, the health benefits of these “super foods” are through the roof.
Tuesday Ten: Foods You Need in Your Diet

  1. Kale and spinach. These two calcium and iron-rich leafy greens are some of the most nutrient-dense veggies out there. Kale is a great source of vitamin A, which promotes eye and skin health and helps to strengthen the immune system. A serving of kale also a good source of fiber and has almost as much vitamin C as an orange. Spinach is also rich in lutein, which may prevent heart attacks and age-related blindness.
  2. Quinoa. Packed with fiber and protein, quinoa is one of the best whole grains you can eat. In fact, it is the only grain that is also a complete protein, and tastes just as delicious in a sweet breakfast dish as it does a savory side.
  3. Fish. Eating fish can help lower the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes and arthritis. Fish like salmon, herring and sardines (the latter of which also contain the lowest levels of mercury) provide the most heart-healthy omega 3 fatty acids.
  4. Beans. Legumes like black beans, kidney beans, and lentils can provide as much as 17 grams of fiber in one cup, and are also a great source of protein if you’re a vegetarian like I am. They’re also loaded with key nutrients like calcium, potassium, and magnesium, and studies link beans to a reduced risk of heart disease, high blood pressure, and breast and colon cancer. Yet another reason to try these Busy Girl Black Bean Enchiladas.
  5. Nuts. Nuts like walnuts and almonds are high in fiber and protein. Walnuts are rich in healthy omega 3s just like fish (making them a great vegetarian alternative to fish), and almonds contain high levels of monosaturated fat, which both help to lower LDL cholesterol and fight heart disease. So while nuts are high in calories and fat, when they are eaten in moderation their health benefits can’t be beat.
  6. Sweet potatoes. Sweet potatoes are one of the very best sources of beta-carotene and vitamin A, an essential vitamin that protects our eyes, skin, and respiratory, urinary, and intestinal tracts.
  7. Blueberries. These little berries pack a big nutritional punch. Blueberries are loaded with antioxidants that have been shown to improve vision and brain function, reduce inflammation, fight aging, and even prevent cancer. According to Prevention, adding just a half a cup of blueberries to your diet per day will provide almost double the amount of antioxidants that most Americans are eating. And frozen berries are almost just as healthy as fresh ones.
  8. Steel-Cut Oatmeal. These healthy whole grain oats are high in soluble fiber, which helps lower bad LDL cholesterol and reduce the risk of type 2 diabetes. So try making some of Lauren’s famous Overnight Oats to get your fill.
  9. Apples. There’s a lot of truth to the saying “An apple a day keeps the doctor away.” Apples are packed with powerful antioxidants, which protect cells from damage and in turn prevent cancer and cardiovascular disease. As an added bonus, apples are high in fiber, which helps keep you full longer. Paired with a little almond butter, apples are one of our favorite afternoon snacks around the LC.com headquarters. (And they’re also better than coffee!)
  10. Fat-free Greek yogurt. Greek yogurt isn’t just for facemasks… It’s also a wonderful source of calcium, protein, and immune-boosting probiotics (a.k.a. the good bacteria in your digestive tract).

I’m definitely a bit of a super food fanatic myself. I swear by the benefits of kale and quinoa, and try to incorporate ingredients like these into my diet everyday. I truly find that I feel better and more energized after a healthy and nutrient-rich meal.

What other super foods do you swear by?

If you have any favorite recipes using these 10 super foods, be sure to upload them to the Recipe Gallery.

xo Ilana
Team LC

Sources: Everyday Health, Eating Well, Prevention, Oprah
Photos: Eating Well, WiseGeek, Whole Body Detox Diet, Dog Questions, Slambooy Fitness, Gardening Blog, Mark’s Daily Apple, AICR, University of Wisconsin, A Healthy Medium
Categories: Dine, Get Fit, Ilana Saul, Tuesday Ten
Share This
  • Johlet Swiegers

    Yummy!!!
    We are trying the eating healthier thing…
    Please go have a look at my blog about all our travels. :)
    http://johced-ourjourneytoeverywhere.blogspot.com/
    xxx

  • Ashley

    I love the versatility of many of these ingredients. Many recipes allow for Greek yogurt to be used as a substitute for other fattier foods like sour cream and nuts are wonderful as a snack by themselves, mixed with dried or fresh fruit, or as a topping on Greek yogurt and oatmeal!
    I love healthy food!
    Ashley

    http://dreamliveandrepeat.blogspot.com/

  • Alyssa

    This post is definitely right on target. I make sure to incorporate all of these foods into my diet in order to be the healthiest I can be. My favorite is having greek yogurt with blueberries (and strawberries) for breakfast. Yum!

  • Katelin Absher

    This is great to know! I am always looking for healthier options and it is so hard to figure out what foods we really need everyday!!

    http://www.katelinkonfidential.blogspot.com

  • Ashley Rizzardo

    Good to know what I should be eating more of. I have been really good this summer with incorporating spinach into a lot of what I eat though!

    Ashley
    http://allthatglitters.co.nr

  • LaurenConrad.com

    Sounds like a great breakfast!

  • Deanne Castro

    Thanks for the this info!! Love learning about eating healthy and what they do your body!

    For more on fashion and beauty check out my blog: http://myfashavenue.com/

    Follow me on Twitter and Instagram: @MyFashAvenue

    xo
    Deanne

  • lisanicole22

    These are all my favorites! How perfect! I need to incorporate them in my meals everyday!

    showeredwithdesign.blogspot.com

    thanks!

  • Lynn F

    Great list! Love all these foods. One tiny thing…I think quinoa is actually a seed, not a grain. Might seem like a small distinction, but a lot of people who have to avoid grains for health reasons are able to tolerate quinoa well. Thanks again for this list! <3

  • Renuka

    great list! I’ll definitely be incorporating more of these into my diet :)

    http://www.pocketfulofperspective.tumblr.com

  • oceangirl25

    I’m going to try eating kale in addition to spinach, which I’ve been eating a lot of lately. I did not know quinoa was a source of complete protein! And I definitely want to try that Greek yogurt mask soon :)

  • Kash

    One of my favorite lunches is a Quinoa Greek Salad!

    1/2 Cup Quinoa
    1/2 Cup Chickpeas
    10 Cherry Tomatoes, halved
    1/2 Cucumber, chopped
    1/4 Cup Crumbled Feta
    1 Teaspoon Olive Oil and 2 Teaspoons Vinegar

    So good!

  • Taanjaa

    I love all of these products, but I don’t eat them enough!

    http://tanjamortensen.com/

  • Raven Locks

    I eat everything on here on a daily basis. Except the oatmeal :) Great article! These whole foods really are amazing for you.

    xo Azu

    http://www.raven-locks.blogspot.com

  • Ashley at Sincerely Miss Ash

    I try to eat all of these on a daily basis!! Great post :)

    xo,
    http://sincerelymissashley.blogspot.ca

  • Christie brown

    I try to incorporate at least one of these in to my daily food intake.
    Mostly, for breakfast. It IS the most important meal of the day and all.
    Breakfats recipes I use: http://christiestakeonfood.blogspot.com.au/2013/07/quick-easy-breakfasts.html

    Love, Christie. xo
    http://christiestakeonlife.blogspot.com.au/

  • Cesie Alvarez

    These are some great foods. My favorite that incorporates the kale is a super green salad mix at Trader Joe’s. It also has chard and baby spinach. Those are some power greens!

    http://thebuscas.com/2013/08/14/striped-skirts/

  • www.RICKETYRACK.COM

    Shop the world’s cutest dresses @ http://www.RicketyRack.com!

  • Lizeth Badillo

    Forgot Chia Seeds!

  • Emma Biamonte

    I love these foods !!!! A great way to incorporate most of these foods is by making a smoothie !! I have a Vitamix and you can make smoothies with sweet potatoes and nuts

  • Kelly

    Thanks for posting this, I am really trying to start eating healthy again, so this was a big help! xo Kelly

  • crystal lorree

    I love super-foods, and try to eat organic whenever possible. A delicious apple, blueberry, and strawberry salad with a raspberry vinaigrette is refreshing for summer!

    True life tips, parenting, Millennials… http://www.truecolorworld.com

  • Marlyn

    I really love the diet and fitness blogs you guys write..could you perhaps do a blog feature on the ultimate healthy shopping list. Lets say if youre having a diet overhaul and need to start from scratch. So obviously everybody needs things like pulses, beans, tinned tomatoes, pasta, frozen veg in their pantry and freezer..and then you have your more weekly shopping list where you buy more of the fresh foods etc..

    one of the hardest things I find about moving out and looking after myself is cooking for one person, buying food for one person..you don’t want to buy a lot as it goes bad etc… anyways I think it would be great, if either lauren or one of the team would do a blog based on what to buy in the store weekly, monthly etc to maintain a healthy lifestyle.

  • colleenann

    i like quinoa but it gets boring. can someone put up some recipes with it ?

    • Guest

      You can add beans to quinoa; I like black beans and kidney beans. I also add veggies: broccoli, peppers, onions.

  • kalamityray

    Awesome list! It’s amazing what you can make with a base of 7-10 ingredients and a bit of creativity. My secret to eating healthy has been to keep it simple! http://makeyourhairgrowfaster.net/

  • Mtrevino13

    I love this list! I recently began working out and becoming a healthier version of myself! I would have never thought some of these foods would be on the list so I am glad I saved it!

  • Meghan Rominger

    youtube.com/user/megrominger

  • Ashley burke

    Kale, spinach, lemon and green apple fresh-pressed juice is my choice for a healthy boost! It also keeps my skin insanely clear! xoxo
    http://www.loveyourskinbeautiful.com

  • Cattyandco

    Spinach, beets, avocados (try them blended into a fruit smoothie; you won’t be sorry), Greek yogurt, , cinnamon… These are all part of my daily routine. :)

  • Julia Siemens

    this is soooo fartastic lauren!

  • Lena Ameri

    Awesome ideas! I love all those foods! you should try these protein packed pancakes and muffin recipe i came up with. It has SO many antioxidants and minerals, it’s sooo good for you and still super yummy!!

    http://www.liveitmag.com/protein-packed-pancakes-and-muffins/

  • Kate hartland

    All good ones! Not to mention, it’s fun to make your own meals and concoct cool little recipes.

    katherineagnes.blogspot.com

  • klytia

    Greek Yogurt rules! And we have plenty here in Greece hahaha!!! Go for it ladies really helps with the diet!!

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