It’s that time again: You visit your local supermarket or farmer’s market, looking to load up on the weekly essentials. If you are trying to turn your diet around, let’s take a look at the top 5 foods you should always have on your grocery list.

 

5. Coconut Oil

Benefit Highlights: Omega 3, 6, 9 fatty acids

 

Nowadays, you cannot surf social media or walk into a grocery store without bumping into coconut oil. It has become the subject of scientific study and fan frenzy. The benefits of coconut oil include boosting heart health, supporting your thyroid, and fighting back against degenerative conditions such as diabetes and arthritis.

 

4. Organic Berries

Benefit Highlights: Antioxidants

 

Fresh berries: They’re delicious and they may be able to help fight disease. Berries, including blueberries, acai berries, and raspberries have been shown to contain some of the highest levels of antioxidants. Far more than most other fresh fruits.

 

Antioxidants are free radical fighting compounds that may be able to help prevent and repair the damage done by natural and lifestyle-based oxidation.

 

3. Brown Eggs

Benefit Highlights: High protein, healthy fats, and important minerals

 

Trying to build muscle? Listen up: Eggs are an ideal source of high quality and inexpensive protein. Never mind the bad press, eggs have been shown time and time again to be a healthy food that is important for a healthy diet (unless you have an egg allergy, of course).

 

The cool thing about the protein found in eggs is that it is effortlessly digested and utilized. In other words, it’s highly bioavailable. Its nutrient breakdown includes indispensable amino acids, minerals, vitamins and healthy fats.

 

2. Pure Oats

Benefit Highlights: Complex carbohydrates, gluten free, high protein, and high fiber

 

Another bodybuilding staple, oats are considered to be one of the healthiest grains you can have in your diet. Pure oats are gluten-free and they contain plenty of vitamins, minerals, fiber and antioxidants. Notice I said pure oats are gluten free. If you buy processed oats, especially ones that have been processed in a factory which handles wheat, then they are most likely not gluten free. Be sure to check the label.

 

 Studies recommend oats as a part of a healthy diet due to their many cardiovascular-based benefits. Oats may be able to support weight loss, protect heart health, and lower blood sugar levels.

 

1. Dark Green Vegetables

Benefit Highlights: Phytonutrients, high fiber, and antioxidants

 

Oh, how popular leafy greens have become. Dark green and leafy vegetables, such as kale and broccoli, are an excellent source of high fiber, carotenoids and phytonutrients. Phytonutrients may be able to help the body fight back against illnesses while maintaining proper functioning.

 

These vegetables also contain the vitamins C and K as well as other minerals such as calcium and iron. Additionally, dark green vegetables contain carotenoids, which have been suggested to inhibit the growth of various types of skin, lung, stomach and breast cancers.

 

Tell Us What You Think!

 Do you include these foods in your shopping list?

Do you have your own health foods that you always buy?

Let us know in the comments below!

 

 

 

References

 Shilling M, Matt L, Rubin E, Visitacion MP, Haller NA, Grey SF, Woolverton CJ. Antimicrobial effects of virgin coconut oil and its medium-chain fatty acids on Clostridium difficile. J Med Food. 2013 Dec;16(12):1079-85. doi: 10.1089/jmf.2012.0303.

 Arpita Basu, Michael Rhone, and Timothy J Lyons. Berries: emerging impact on cardiovascular health. Nutr Rev. 2010 Mar; 68(3): 168–177.

 Jose M. Miranda, Xaquin Anton, Celia Redondo-Valbuena, Paula Roca-Saavedra, Jose A. Rodriguez, Alexandre Lamas, Carlos M. Franco, and Alberto Cepeda. Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods. Nutrients. 2015 Jan; 7(1): 706–729.

 Prasad Rasane, Alok Jha, Latha Sabikhi, Arvind Kumar, and V. S. Unnikrishnan. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol. 2015 Feb; 52(2): 662–675.

 Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.