Top 20 foods to add to your diet

Diversify your diet and become a healthier, better you!

1) Whole milk yogurt

Not only is yogurt full of probiotics, full-fat yogurt has been shown to increase satiety during meals, which can prevent future weight gain. 1

2) Brussels sprouts

Dark green vegetables like Brussels sprouts are high in antioxidants that can reduce oxidative stress within the body.2

3) Cloves

This spice is not just for holiday treats. Use it in hot breakfast cereal to add vitamin K to your diet to promote healthy bones. 3

4) Parsley

Leafy herbs like parsley are great to add to a meal or green smoothie to spike it with essential vitamins E and A. 4

5) Olive oil

Adding this oil while cooking or dressing a salad adds heart-healthy monounsaturated fats to your diet along with lots of flavour. 5

6) Bulgur

This grain adds fibre to your diet, is low in cholesterol, and is a great to have as a side dish to any meal. 6

7) Wheatgerm

Wheatgerm is the heart of the wheat kernel. By adding this to smoothies or breads, you can get an extra boost from its high levels of zinc to improve your immune system.7

8) Brazil nuts

These nuts are an easy snack that adds essential minerals selenium and phosphorus that promote overall health. 8,9

9) Peppers

Whether you choose sweet or spicy, adding peppers to your diet increases your consumption of capsaicin. Eating this phytochemical can lower risk for type 2 diabetes. 10

10) Grapefruit

This forgotten citrus packs a huge punch with lots of vitamin C and can be substituted for any citrus in your diet. 11

11) Black beans

Canned or fresh black beans are a great source of plant protein and folate to promote long-term health. 12

12) Turmeric

This ground yellow spice has been used for homeopathic remedies and was linked to a decreased risk for inflammatory diseases like cancer. 3

13) Capers

With its high level of plant-based iron, this salty condiment can be added to a dish to supplement your diet. 13

14) Avocado

Adding avocado to a meal increases your consumption of heart-healthy fats and blood pressure- controlling potassium. 14

15) Peaches

Either fresh or frozen, peaches are high in "good" cholesterol promoting niacin and vitamin C. 15

16) Garlic

Garlic is used as a homeopathic immune system booster and has been linked to reducing the growth of abnormal cells. 16

17) Sesame seed oil

This oil is a great substitute for canola (rapeseed) oil due to its high level of vitamin E which reduces free radicals in the body. 17

18) Thyme

This fresh herb is easy to grow at home and is a great source of vitamins A and C. 18

19) Apple cider vinegar

Vinegar has a natural acidity which gives meals a kick that can have a positive impact on your heart. 19

20) Tomatoes

This versatile ingredient is full of lycopene, a powerful antioxidant which can reduce risk for various cancers.20

References:

1 Huth, Peter J., and Keigan M. Park. "Influence of dairy product and milk fat consumption on cardiovascular disease risk: a review of the evidence."Advances in Nutrition: An International Review Journal 3.3 (2012): 266-285.

2 Higdon, Jane V., et al. "Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis." Pharmacological Research55.3 (2007): 224-236.

3 Paur I, Carlsen MH, Halvorsen BL, et al. Antioxidants in Herbs and Spices: Roles in Oxidative Stress and Redox Signaling. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press; 2011. Chapter 2. Available from: http://www.ncbi.nlm.nih.gov/books/NBK92763/

4 "Nutrition Facts." AND Analysis for Parsley,raw. Self Nutrition Data., n.d. Web. 13 Nov. 2014.

5 Hensrud, Donald. "Nutrition and Healthy Eating." Olive Oil: What Are the Health Benefits? Mayo Clinic, 25 Feb. 2014. Web. 13 Nov. 2014.

6 "Nutrition Facts." And Analysis for Bulgur, Cooked. Self Nutrition Data., n.d. Web. 13 Nov. 2014.

7 "Nutrition Facts." And Analysis for Wheat Germ, Crude. Self Nutrition Data, n.d. Web. 13 Nov. 2014.

8 Bolling, Bradley W., et al. "Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts." Nutrition research reviews 24.02 (2011): 244-275.

9 "Selenium." Selenium. American Cancer Society, 07 Mar. 2011. Web. 13 Nov. 2014.

10 Pari, Leelavinothan, Daniel Tewas, and Juergen Eckel. "Role of curcumin in health and disease." Archives of physiology and biochemistry 114.2 (2008): 127-149.

11 "Nutrition Facts." And Analysis for Grapefruit, Raw, Pink and Red, All Areas. Self Nutrition Data, n.d. Web. 13 Nov. 2014.

12 "Nutrition Facts." And Analysis for Beans, black, mature seeds, cooked, boiled, without salt. Self Nutrition Data, n.d. Web. 13 Nov. 2014.

13 "Nutrition Facts." AND Analysis for Capers,canned. Self Nutrition Data, n.d. Web. 13 Nov. 2014.

14 Dreher, Mark L., and Adrienne J. Davenport. "Hass avocado composition and potential health effects." Critical reviews in food science and nutrition53.7 (2013): 738-750.

15 "Nutrition Facts." And Analysis for Peaches,raw. Self Nutrition Data, n.d. Web. 13 Nov. 2014.

16 Boivin, Dominique, et al. "Antiproliferative and antioxidant activities of common vegetables: A comparative study." Food Chemistry 112.2 (2009): 374-380.

17 "Nutrition Facts." AND Analysis for Oil, sesame, salad or cooking Self Nutrition Data, n.d. Web. 13 Nov. 2014.

18 "Nutrition Facts." AND Analysis for Thyme,fresh. Self Nutrition Data, n.d. Web. 13 Nov. 2014.

19 Budak, Nilgün H., et al. "Functional Properties of Vinegar." Journal of food science 79.5 (2014): R757-R764.

20 "Lycopene." Lycopene. American Cancer Society, 13 May 2010. Web. 13 Nov. 2014.