10 Nutritional Staples in Every Health Expert’s Kitchen, Plus 5 Foods They Never Eat

Packed with tons of vitamins, minerals, fiber, and healthy fats, seeds, and nuts are a veritable superfood. Nuts such as walnuts, pistachios, cashew nuts, and macadamia nuts are rich in Omega-3 fatty acids essential for heart health. They have anti-inflammatory properties and have the highest antioxidant content among plants. Seeds have similar health benefits as nuts, additionally, women can use seed cycling to help balance their hormones throughout the menstrual cycle and help alleviate endocrine disorders such as PCOS. You can use nuts and seeds in salads or eat as a snack on their own. 

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Water is essential for hydration and there is no substitute for water. However, if you are looking for other healthy beverage options then green tea is the choice of drink recommended by health experts Green tea contains catechins that are effective against certain kinds of illness, and diabetes. Many people also drink green tea to improve gastric health and lose weight. Green tea is slightly alkaline so if you are suffering from acidity then drinking a cup of green tea can help out tremendously. 

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Lentils, pulses, and beans all come under the umbrella of legumes. These are derived from plants and are the best source of plant protein. You can get a healthy dose of B vitamins, potassium, magnesium, iron, and zinc from lentils. Much like vegetables, you can eat lentils and beans on their own or combine them with other food items like meat. Lentil-based soups are an excellent addition to your diet as they are the ultimate comfort food.

A list of healthy foods is incomplete without fish. They are the best source of Omega-3 fatty acids and lean protein. Fish like sardines, mackerel, and wild salmon are not only healthy but delicious as well. A fish filet with some stir-fried vegetables and a complimentary sauce is a well-balanced meal. 

The gut biome has recently been the focus of extensive research and interest. Fermented foods contain probiotics, also known as the good bacteria that aid in the process of digestion. This is why nearly every cuisine has its version of fermented foods, this includes kimchi, miso, yogurt, kefir, kombucha, cheese, and sauerkraut to name just a few. Experts approve daily consumption of fermented foods in small quantities to gain maximum health benefits.

Forget all the lies you have been told about butter. Real butter and clarified butter are among the best sources of fats. Remember, fats are a necessary food group. You can use butter for cooking and baking. It has a wonderfully rich taste, one that adds a distinct flavor to any dish. 

You need oil for cooking most of the time and the number one contender is extra virgin olive oil. Do not be fooled by just any oil labeled ‘olive oil’ as the labeling may be deceptive. Olive oil is extracted by heating the olives and extracting the oil after which the oil is refined.  Extra virgin olive oil is extracted by cold pressing the olives and collecting the oil without any further refinement.  Olive oil can be used in salads or atop meals, and you can even cook food with it however, you need to be aware that the smoke point is low for olive oil so you cannot heat it too much. 

Organic raw honey is a wonderful substitute for sugar and a nutritious addition to your diet. Honey can be added to several different recipes to add flavor and texture to the dish. It has antioxidants that help with everything from aging to cardiovascular health. On top of all this is antibacterial and anti-inflammatory. 

Introduce fresh fruits into your diet and these can be a replacement for unhealthy snacks or desserts. Different fruits are rich in many kinds of essential vitamins and minerals. Bananas, for instance, are rich in potassium, while apples are a vital source of iron. Citrus fruits contain high levels of vitamin C, which boosts the immune system. Fresh fruits should be eaten as is because in juice form they lose their fiber content. 

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Cooking oils are used widely throughout the world for cooking purposes. However, many of these edible oils are full of unhealthy trans fats. They are high in Omega-6 fats that are associated with inflammation. It has also been noted that many of these oils release toxins at high temperatures, making food cooked in them nutrient-deficient and harmful.

Milk-based products have been linked with many different kinds of illnesses. They contain saturated fats that are detrimental to heart health and linked to diabetes as well. Yogurt and most kinds of cheese are fine in reasonable quantities, but it is better to use milk substitutes like almond or soy milk as they are more nutritious. 

Heavily processed meat is quite possibly the worst kind of food. There is a reason why meat spoils quickly at room temperature as bacteria form. The meat is processed by adding in unhealthy levels of salt and other chemicals that increase the longevity of the meat and make it more flavorful. Sausages, salami, jerky, and all other kinds of processed meats contain carcinogens and should be avoided.

The unbelievably high sugar content and the empty calories should be enough to keep you away from any kind of carbonated drinks. Diet sodas that claim to contain zero sugars are the worst as they contain harmful chemicals. Aspartame, for example, is a popular sugar substitute that is a proven carcinogen.

Not all kinds of fruits and vegetables are good for you. Much like processed meats, canned fruits undergo processing to increase their shelf life. While they may taste sweet, many contain high quantities of salt since salt is a preservative. Sodium is related to poor heart health as excessive consumption of sodium results in water retention and hypertension. Canned fruits also contain very high amounts of sugar, added in to improve the taste. The sugar syrup that canned fruits contain is very unhealthy.

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