The 20 Best Foods in Your Grocery Store

The 20 Best Foods in Your Grocery Store

by Clarke & Company Benefits Posted on: November 29, 2012Categories: LiveWell 24/7   

Grocery stores are stocked with hundreds of thousands of options for us to choose from. This is a list of the 20 best foods you can buy in  your local grocery store. These foods are proven to help fight fat, build muscle, and prevent disease. By adding just a few of these to your cart this week, you are taking a step toward a healthier lifestyle!

 

• Almonds: These nuts are a powerful source of monounsaturated fats. This type of fat can help reduce bad cholesterol levels in your blood and lower your risk of hearth disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Almonds will you give you a healthy dose of protein, vitamins (thiamin, riboflavin, Vitamin E), and minerals (copper, iron, zinc). Almonds make a great addition to any tasty dish. They are also an easy snack to keep on hand in case hunger strikes.

• Asparagus: This green vegetable contains high levels of folic acid–which can help regulate your mood by releasing a “feel good” chemical called seratonin into your system. Asparagus is also packed with anti-inflammatory nutrients. Research published in the international journal Cancer Letters suggests that the consumption of asparagus may halt the formation of cancerous tumors. Prepare this power vegetable as an appetizer or side dish at your next gathering.

• Avocados: Like almonds, these fruits are also packed with cholesterol fighting monounsaturated fats. Research has linked avocados to improved cardiovascular health and blood sugar regulation. A study published in the journal Nutrition and Cancer suggests that avocados have anti-cancer benefits specifically in the prevention of mouth, skin, and prostate cancers. Avocados can easily be turned into delicious, fresh guacamole with the addition of a  few ingredients.

• Berries: These colorful, sweet fruits are an excellent way to add antioxidants and vitamins in your diet. Recent research published in the Journal of Medicinal Food found that berries (specifically strawberries, raspberries, and blueberries) have properties that can help lower your risk of breast and cervical cancer. Berries make for a great snack throughout the day or a sweet treat after a meal.

• Bell Peppers: Peppers are packed with antioxidants. Bell peppers are a great source of vitamin A, C, and E. According to research from the University of Illinois, consuming bell peppers can help the body to neutralize free radicals, reducing your risk of disease. These colorful peppers are great in stir-fries or use them in place of chips with your next dip.

• Black Beans: These are one of the most nutrient-dense and cheapest foods you will find in the grocery store. These legumes provide an excellent source of both fiber and protein. Fiber and protein are both proven to aid in weight loss. According to research at the University of Guelph in Ontario, black beans have similar heart healthy, cancer preventing compounds typically found in berries, tea, and red wine.

• Broccoli: Broccoli is very high in vitamin C and K. It is full of phytochemical indoles and sulforaphane, which many consider to be cancer-fighting nutrients. Research in the Journal of Agricultural and Food Chemistry found that broccoli has the potential for protecting the cardiovascular system. This cruciferous vegetable is very versatile and can be roasted, steamed, sauteed, mashed, and added to almost any dish.

• Brussels Sprouts: Brussels sprouts are another type of healthy cruciferous vegetable. They are packed with vitamins A, B6, C, E and K.  This vegetable also contains selenium which is a mineral that helps the body combat free radicals. Multiple studies have shown brussels sprouts’ potential for preventing cancer of the bladder, breast, colon, and lung. Brussels sprouts can be roasted or steamed for an easy side dish.

• Butternut Squash: This winter squash is low in calories and high in vitamin C. They are loaded with beta-carotene and beta-cryptoxanthin. According to research published in Cancer Epidemiology, Biomarkers and Prevention, those who consume foods rich in beta-cryptoxanthin have a lower risk  of developing lung cancer.

• Chicken Breast:  This classic meat is an excellent source of lean protein that can you can easily add to your diet. Chicken breast provides a healthy dose of coenzyme Q10. This coenzyme is essential for skin cell turn over. Chicken breast is the perfect food for muscles seeing that its protein comes from 18 amino acids and contains no carbohydrates.

• Edamame: Edamame is a Japanese soybean that is rich in vitamins C and B. It is one of the few natural sources of Vitamin E. These soybeans are a great vegetarian source of protein. They are a natural source of antioxidants and isoflavones. They make a delicious appetizer when steamed with a dash of salt.

• Eggs: Eggs are a great low price super food. They are an excellent source of protein and are available year round. Studies have linked the consumption of eggs with increased brain health, decreased inflammation, as well as cardiovascular health. Research from The American Journal of Clinical Nutrition found a link between the consumption of eggs to the improvement in cholesterol levels, which also helps your cardiovascular health. Start your day off with eggs or hard boil them for a quick afternoon snack.

• Flaxseed: This powerful plant provides an abundant source of fiber, magnesium, and calcium. Flaxseed is very high in micro-nutrients and omega-3 fatty acids. These seeds have been linked to the prevention of numerous health problems. According to a study published in the Achieves of Internal Medicine, due to its high fiber content, flaxseed can help prevent heart disease. Flaxseed can be an unnoticeable addition to your diet when sprinkled on top of cereal or blended into a smoothie.

• Garlic: This great herb reduces cholesterol and triglycerides in the body. It also protects blood cells and blood vessels from inflammatory stress. Research published in the American Journal of Clinical Nutrition found that compounds in garlic may prevent cellular changes that may lead to cancerous tumor development and inhibit tumor growth.

• Onions: Onions, like garlic, are rich in sulfur-containing compounds. These compounds explain why your breathe make take a turn for the worse after eating these foods. Besides the stinky breathe, these compounds are great for our bodies. Multiple studies have shown that eating onions may have cardiovascular benefits when consumed with a vegetable rich diet.

• Spinach: Leafy greens are one of the most nutrient dense foods available. Spinach is an excellent source of vitamin K. According to research published in the International Journal of Cancer, consuming spinach protects against the occurrence of aggressive prostate cancer.  Spinach can be tossed together for a quick salad or steamed as a delicious side dish.

• Salmon: Like chicken breast, salmon is a great source of lean protein. Salmon contains a large dose of heart-healthy omega-3 fatty acids. Research published in The Journal of the American Medical Association found that consumption lowers the risk of death from heart disease. If available, it is best to purchase wild-caught salmon. Farm-raised salmon often contains antibiotics and  food coloring to make it appear pinker.

• Sweet Potatoes: This sweet vegetable is loaded with complex carbohydrates and phytochemicals. Sweet potatoes are a great source of fiber, beta-carotene, and multiple vitamins. Numerous studies have found a link between sweet potatoes and healthy eyes. Use sweet potatoes in place of white potatoes for a nutritional boost in your diet.

• Tomatoes: Tomatoes have earned their name as a power fruit. They are naturally loaded with antioxidants, low in calories, and packed with anti-cancer benefits. Tomatoes are also  high in lycopene which may promote cardiovascular health and help prevent skin damage from the sun. Research published in the journal of Cancer Epidermal Biomarkers Prevention shows that regular consumption of tomatoes can help lower the risk of prostate cancer in men.

• Yogurt: Yogurt is considered the best way to eat dairy and lose weight. Multiple studies have linked the consumption of yogurt to better digestive health as well as an overall lower percent of body fat. Be careful to check the nutrition labels; some flavored yogurt may contain high levels of sugar. Greek yogurt is a thicker style of yogurt that can pack twice the amount of protein for the same amount of calories as regular yogurt. Make a tasty breakfast parfait with yogurt, berries, and granola.