In the last couple decades, it’s become apparent that what we eat can have more of an impact on our health than our genetics. But with so much information out there about what to eat, how much of it to consume, and what to avoid, it’s no wonder most people’s brains are spinning. In fact, according to a survey from the International Food Information Council Foundation, 80 percent of people are confused about nutrition—for better or worse. The good news, though, is that there are select foods that pack the biggest punch when it comes to a positive impact on your overall health (assuming you don’t have allergies or food-controlled conditions). Here are some of the top unsung food heroes to consider adding to your diet regularly.
Cruciferous Vegetables.
Cruciferous veggies like broccoli, cabbage, and cauliflower are chock-full of cancer-fighting properties and antioxidants. Specifically, cabbage can give you the biggest bang for your buck, health wise. Not only is it low in calories, but it’s also plentiful in healthy phytonutrients and vitamin C. Just one cup of chopped cabbage provides 54 percent of the recommended daily value of vitamin C and 85 percent of vitamin K. What’s more, researchers have found that a regular intake of cabbage results in a healthy heart: cabbage is rich in anthocyanins, which studies have found help ward off heart disease.
Whole Grains.
“Whole grains are humble foods that are very economical and nutrient rich,” explains Julie Upton, MS, RD, CSSD, a registered dietitian. They have a variety of unique antioxidants that provide heart-health, anti-cancer, and other benefits. Consider consuming whole grains such as oats, farro, and brown rice as “they can help you manage your weight due to their fiber content,” says Upton. On the latter, data from the National Health and Nutrition Examination Survey suggests that those who consume oatmeal have healthier diets overall. Those same individuals also had lower body weights compared to those who don’t consume oatmeal. Aim for two or three servings of whole grains per day for optimum health, suggests Sanul Corrielus, MD, MBA, FACC a board certified cardiologist with Corrielus Cardiology in Philadelphia.
Onions & Garlic.
Who knew that two kitchen staples could provide such an incredible amount of health benefits? Researchers did apparently when in a 2015 study they found that “both onions and garlic were protective against cancers of the large bowel.” A 2019 study in the journal Nutrition and Cancer found that regular consumption of onions and garlic also reduced one’s risk of developing breast cancer by 67 percent. Garlic is definitely a health powerhouse. A large, twelve-week study in the journal Advances in Therapy found that daily consumption of a garlic supplement reduced colds by 63 percent compared with the placebo. Garlic and onions are rich in antioxidants and anti-inflammatory properties, which help decrease triglycerides and reduce cholesterol levels, lowering the risk of developing heart disease.
Nuts & Seeds.
Those pistachios you snack on just might be the key to good health. The dynamic duo of nuts and seeds is rich in vitamin E, magnesium, phosphorus, copper, and manganese, all of which have shown to be powerful antioxidants and anti-inflammatory nutrients. Pistachios, for example, are a boon for heart health: a study in The American Journal of Clinical Nutrition found they can be beneficial to cardiovascular health and decrease associated disease risk factors. Similarly, regular consumption of seeds has shown to reduce cholesterol and blood pressure. One that packs the biggest punch is the chia seed, which serves up a powerful combination of healthy fats, protein, and fiber all in one.
