By Otto Rodriguez
Miami-Dade Health
When it comes to good and balanced nutrition it’s difficult to reconcile all experts in one set of foods that could serve as the silver bullet for a balanced diet, but there are some foods that every nutritionist agree should top your list.
Here are five that will not only delight your taste but bring lots of health benefits to your body and mind:
Blueberries
Blueberries are considered a superfood for its potent antioxidant properties that protect virtually every system in the human body. There are at least 15 different types of phytonutrients found in blueberries and all of them will bring plenty of health benefits. According to nutrition coaches and researchers in general, antioxidants guard against damage to cells, tissues, and muscles, and are important for cardiovascular health, brain health, and exercise recovery.
They are also loaded with vitamins and minerals, including iron, magnesium, zinc, calcium, potassium, and vitamins A, C, and K.
Wild Salmon
Not to be confused with farm-raised salmon, wild salmon is rich in omega-3 fatty acids and much lower in the toxins found in farmed salmon, says Barry Sears, creator of The Zone Diet.
Increasingly, research has shown that omega-3s are important because they reduce the risk of coronary diseases and help boost good cholesterol. Omega-3s have also been linked to helping reduce the risks of cancer, depression, and help overall cognitive function.
If you want glowing skin, lots of energy and toned muscles, eat wild salmon whenever you can.
Kale
For a balanced diet, you have to put on your plate dark leafy greens like spinach and kale. Leafy greens are low-calorie and nutrient-rich, explains Moisés Hernandez, gastroenterologist, and nutrition specialist at Baptist Health System, in Miami.
Leafy greens contain powerful nutrients such as “vitamins A, C, and K, potassium, magnesium, folate, calcium, iron, and fiber, says Hernandez.
Kale is one of those vegetables revered by nutritionists because of its antioxidants, which help prevent many diseases, like coronary disease and cancer. Some experts even recommend it as a detox food for its “liver-cleaning” properties.
Beans
Rich in fiber and proteins, beans are not only tasty but they can bring a great benefit your diet. Beans can help you lower your cholesterol and sugar levels, and their high content of fiber keep your digestive tract running smoothly.
Iron, zinc, and potassium are some of the vital minerals found in beans.
Lemons
Yes, lemons come handy not only for margaritas and Coronas but also to your immune and digestive systems. Lemons are rich in crucial vitamins and minerals that your body need, among them vitamin C.
Researchers have found that vitamin C, for example, helps produce collagen and protects the skin from free radicals, which could lead to cancer.
Instead of fatty dressings, use lemon to give your salads a touch of flavor and health.
Some gastroenterologists recommend sipping on lemon water during the day the day to improve digestion.
