Nutritionist Jonny Bowden has made a few lists of healthful foods that people should be eating but they actually aren’t. But on this lists were some foods, like purslane, goji berries and guava, which are not always available at grocery stores. Therefore, Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” made a list with some favorite healthy foods that are easy to purchase but don’t always come to our mind when we make our shopping carts. Below are some of those foods:
1. Beets: Beets are a high source of folate and their natural red pigments may be anti cancer. Way to eat it: Raw and grated in a salad. Heating lowers the antioxidant power. 2. Swiss chard: This leafy green vegetable is packed with carotenoids that help protect the eyes and improve the vision. Way to eat it: Simply chop and saute in some olive oil. 3. Cabbage: Packed with nutrients such as sulforaphane, a chemical believed to enhance cancer-fighting enzymes. Way to eat it: As a crunchy topping on sandwiches and burgers or as a salad. 4. Cinnamon: This healthy spice helps control blood sugar and cholesterol. Way to eat it: Add it to coffee, smoothie or oatmeal. 5. Pomegranate juice: Loaded with antioxidants appears to lower blood pressure. Way to eat it: Just drink it. 6. Pumpkin seeds: These powerful seeds are the most nutritious part of the pumpkin. They are high in magnesium, a mineral associated with lowering the risk for early death. Way to eat them: Roasted as a healthy snack, or sprinkled on salad. 7. Dried plums: Or as called prunes, are loaded with antioxidants. Way to eat them: Wrapped in prosciutto and roasted. 8. Sardines: They are rich in omega-3’s, loaded with calcium and contain virtually no mercury. They also contain magnesium, iron, phosphorus, potassium, zinc, manganese, copper as well as all B vitamins. Way to eat them: Choose sardines packed in sardine or olive oil. Eat plain, on toast, mixed with salad, or mashed with onions and dijon mustard as a spread. 9. Turmeric: This yellow spice is considered as “superstar of spices”. It has anti-inflammatory and anti-cancer properties. Way to eat it: Add it to any vegetable dish or pasta or mix with scrambled eggs. 10. Frozen blueberries: High in antioxidants, blueberries are associated with improved memory and have anti cancer properties. Way to eat them: Blended with yogurt or added to your favorite smoothie. 11. Canned pumpkin: High in fiber, low-calorie vegetable and rich in immune-stimulating vitamin A. Way to eat it: Mix with cinnamon, nutmeg and a little butter.