Healthy eating can be hard, especially when we focus too much on avoiding foods rather than what we’re eating consistently. Try a different approach; here’s four foods you should aim to be eating every week.
Our diets are loaded with Omega-6s, so it’s vital that we get enough Omega-3 in our diets for our long term health, and to fight an imbalance of these two fatty acid families. Proper Omega-3 intake promotes the healthy functioning of almost every system in our body (especially our eye, brain, bone, joint and cardiovascular health) and has been linked to lower risk of heart disease. Salmon is an oily, fatty fish that is an excellent natural source of Omega-3 and other vitamins, and that’s why it’s such a highly recommended food for North Americans. You should aim to eat salmon at least once a week, and find a good omega-3 supplement for your daily intake.
Adding blueberries to your smoothies at least once a week is a great way to get a heaping amount of powerful antioxidants in your diet (and a little added fiber, too). What makes blueberries (and cranberries, pomegranates, and blackberries) so dark and colourful is their phytonutrients; which have amazing antioxidant and anti-inflammatory properties. Inflammation is one of the biggest contributors to chronic diseases, so getting a good amount of antioxidants and phytoflavinoids weekly can help to manage your risk long term.
A healthy gut has been linked to decreased stress levels, better sleep and digestion, and even lower levels of depression according to various studies in Nature Microbiology. The gut is full of both healthy and unhealthy bacterias that help to break down and process food. If it is unbalanced with more unhealthy than healthy bacteria, this can cause negative health effects like weight gain, digestive issues or mood swings. Probiotics can help to promote the production of healthy bacteria for a better balance. Long term, this can help to fight inflammation and promote better long term health. Eating yogurt every week is a good way to get your probiotics and help the army of healthy gut bacteria fighting for balance in your body.
The MVP of nuts, Walnuts are a great addition to your weekly roster due to their superior antioxidant and omega-3 levels (higher than any other mainstream nut). Experts recommend a limit of 7 whole walnuts daily, so the hefty price tag for that box of walnuts is sure to be worth the weeks it will last you. Studies have shown that eating walnuts can improve your brain function, promote better learning, memory skills, and even combating some symptoms of anxiety-related disorders. Walnuts also help to nourish the healthy gut bacteria in your body; with a recent study of 194 adults showing that eating walnuts for even just eight weeks can have a noticeable improvement on your gut biome.