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| What 3 foods Can you survive on? |
Food, like water, is an essential thing we all need for life to get started. It can’t be denied and it seems like a lot of people think food is so important that they have the food to live on every day. Many people live from their meals but not many know what exactly to eat, how much to eat, or when to eat it. While most people are well aware of some things, there may be other things they don’t know about. The truth is, the amount of food we eat depends on several factors such as whether we are gaining weight or losing it, what our body temperature is like, what the outside environment is like, and if we are doing activities that require us to use a lot of energy such as exercising, walking, driving or even thinking. If we want to be able to stay healthy we need to watch what we eat and make sure we aren’t giving our bodies too few calories and making them work for themselves instead of staying at home. Here I will talk about three foods that I am going to tell you about since I know I will be using these foods more than any other time in this text. These are fruits, vegetables, and whole grains, which are my favorite food categories. So here’s what those three foods are.
1. Fruits
As with every type of food, fruits also have benefits. Some of them help keep you healthy such as containing antioxidants, vitamins, and minerals. Others have anti-inflammatory properties. While vegetables are usually pretty high in nutritional value, fruits can provide as much as 10 times more nutrients than vegetables alone. Here’s a list of fruits that are rich in nutrients and are good for you:
Fruits |
Avocados – contain Omega 6 fatty acids and Vitamin E are very good for your health as a source of vitamin C and B complex which helps improve immunity and supports bone health.
– contains Omega 6 fatty acids and Vitamin E are very good for your health as a source of vitamin C and B complex which helps improve immunity and supports bone health. Bananas – contain iron, potassium, magnesium, and fiber which support brain function and prevent heart disease by reducing LDL cholesterol levels.
– contains iron, potassium, magnesium, and fiber which support brain function and prevent heart disease by reducing LDL cholesterol levels. Blueberries – contain manganese, flavonoids, anthocyanins, and phenols which play a key role in promoting eye health and preventing heart disease. These antioxidants prevent oxidative damage in cells and help lower the risk of developing age-related blindness.
– contains manganese, flavonoids, anthocyanins, and phenols which play a key role in promoting eye health and preventing heart disease. These antioxidants prevent oxidative damage in cells and help lower the risk of developing age-related blindness. Oranges – A good source of dietary flavonoid antioxidant Vitamin C. Contains beta carotene which promotes eyesight and prevents cataracts. And Vitamin K plays an important role in blood clotting (blood pressure) and bone health. Not only do oranges contain folate, potassium, calcium, copper, manganese, magnesium, and more vitamins and minerals it is one of the best sources of Vitamin C, fiber, and potassium (amongst others) which have proven beneficial effects on the heart disease. They are great for helping cleanse the liver and keeping it healthy since they help reduce triglycerides.
– A good source of dietary flavonoid antioxidant Vitamin C. Contains beta carotene which promotes eyesight and prevents cataracts. And Vitamin K plays an important role in blood clotting (blood pressure) and bone health. Not only do oranges contain folate, potassium, calcium, copper, manganese, magnesium, and more vitamins and minerals it is one of the most beneficial fruits due to their ability to remove toxins out of the skin while providing vitamins A and C.
2. Vegetables
Vegetables like kale are usually quite popular since they are extremely versatile. This vegetable has high nutritional values that can help in protecting against cancer and disease, helping us to fight off infections with fewer symptoms and lowering chances of getting ill. With kale being low in calories, you would not expect it to be as nutrient-dense as fruits and it certainly offers a range of vitamins and minerals if you choose wisely. Here are some examples of amazing vegetables:
Vegetables
Artichokes – A great source of protein, fiber, and antioxidants. May be used to add flavor and color to meals. Great raw and cooked.
A great source of protein, fiber, and antioxidants. May be used to add flavor and color to meals. Great raw and cooked. Asparagus – One of the top 8 foods and most recommended as part of the Mediterranean diet due to its numerous health benefits. Great source of folate, amino acids, and vitamin C which helps keep the immune system working properly. Also known as broccoli, cabbage, or Brussels sprouts.
One of the top 8 foods and most recommended as part of the Mediterranean diet due to its numerous health benefits. Great source of folate, amino acids, and vitamin C which helps keep the immune system working properly. Also known as broccoli, cabbage, or Brussels sprouts. Artichoke hearts – delicious and easy to cook but is another tasty option to incorporate into salads or dishes. Great source of both vitamins and minerals. Is often used as a garnish or tossed in salads or stir-fried dishes.
– delicious and easy to cook but is another tasty option to incorporate into salads or dishes. Great source of both vitamins and minerals. Is often used as a garnish or tossed in salads or stir-fried dishes. Broccoli – Known for being strong in antioxidants, broccoli can increase your intake of vitamins C and K and offer protection against cancer and inflammation such as diabetes.
3. Whole Grains (Whole grains)
Whole grains are a term that isn’t generally used by many people, even though it is a huge category. Yet, for some reason, many people do not eat it and believe that the carbohydrate in whole grains cannot be absorbed in the body or that it takes longer to digest compared to refined grains. Well, let me tell you that grains that contain starches will be digestible quicker than refined grains, that the starch can break down quicker. There are other varieties of grains that include:
Whole Grains
Bulgur wheat (a hardy grain or rye) – Has a quick and thick texture, is gluten-free, low in fat and calories, and doesn’t need to be soaked as well.
– Has a quick and thick texture, is gluten-free, low in fat and calories, and doesn’t need to be soaked as well. Oats – Has a chewy texture so they can be easily broken down and digested quickly.
– Has a chewy texture so it can be easily broken down and digested quickly. Wheat germ – Hardens rapidly after soaking and makes it easier to digest. Great for adding the right taste to your meal or replacing beans in soups and stews.
Hardens rapidly after soaking and makes it easier to digest. Great for adding the right taste to your meal or replacing beans in soups and stews. Basmati rice – Similar to bulgur rice but has a slightly looser consistency so faster digestion. Great as a baking or side dish.
Similar to bulgur rice but has a slightly looser consistency so it has faster digestion. Great for cooking or as a side dish. Quinoa – Consists mainly of plants with a very soft texture and chewy consistency that breaks down easily.
Consists mainly of plants with a very soft texture and chewy consistency that breaks down easily. Amaranth – Consists mostly of plants including amylose which makes it a bit resistant to mold and mildew when consumed. Easy to digest and perfect for salads.
Consisting mostly of plants including amylose which makes it a bit resistant to mold and mildew when consumed. Easy to digest and perfect for salads. Barley – Is harvested from brown or green grains and contains small amounts of bran which gives it a bitter and earthy taste. But once they are pressed, barley is highly nutritious. Consuming it as food is great as it offers loads of nutritional benefits.
Is harvested from brown or green grains and contains small amounts of bran which gives it a bitter and earthy taste. But once they are pressed, barley is highly nutritious. Consuming it as food is great as it offers loads of nutritional benefits. Brown rice – Made from long grain, brown rice is made from the outer shell of the grain. Rich in zinc and phosphorus, this food will aid in digestive health as well as boost your immune system.
Made from long grains, brown rice is made from the outer shell of the grain. Rich in zinc and phosphorus, this food will aid in digestive health as well as boost your immune system. Pinto beans – This is a staple of Mexican cuisine because they are incredibly high in protein, vitamins, minerals, antioxidants, and fiber. Best eaten cooked or dried. Another example of “brown rice”.
These were just some of my reasons why you should look through the pantry to find out about different types of grains that you can eat as part of the Mediterranean diet. Let me know below which ones you enjoyed and which ones you didn’t! I usually try to buy organic produce whenever possible to ensure that they are grown without being sprayed with pesticides and herbicides. After all that said I hope all of my information was helpful and informative, let me know if you have any questions or comments.
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