January is almost at an end. What better time to have a look at our 2023 resolutions and see how far we have come? 🌈 As you might know, this year I really want to take better care of my physical and mental health. This is why I am trying to implement some easy self-care practices, such as being more active, meditating, eliminating alcohol, and incorporating more whole foods into my diet. This gave me the inspiration to write this guide about the 5 foods you should eat daily for being the best version of yourself in 2023!
All these foods are highly nourishing and delicious, and will also help you feel more energized, have a stronger immune system, and be more focused and productive. But what I love the most about them is that they are all rich in fiber, which is always helpful when it comes to having a healthier gut and feeling more satiated after meals. In turn, this will allow you to effortlessly maintain or lose weight. 💁♀️. Plus, they all contain precious vitamins, minerals, and antioxidants, great to fight oxidative stress and have healthier and brighter skin!
Ready to discover the 5 foods you should eat daily for a thriving 2023? 💗
The first food you should eat every day is pomegranate! Pomegranate is a true superfood, great for boosting your immunity, feeling more energized, and taking care of your urinary and digestive systems.
In addition, it is a true powerhouse of antioxidants, compounds that can help defend human cells from the oxidative stress caused by free radicals. In particular, pomegranates contain polyphenols, among which are anthocyanins, and tannins. All of them have proven particularly beneficial in protecting the heart and strengthening the cardiovascular system.
But what I love the most about pomegranates are their effects on female fertility. Indeed, some compounds found in them have shown the potential to increase blood flow to the uterus and to thicken the uterine lining. And as I am currently trying to conceive, I never skip a good glass of fresh pomegranate juice in the morning! 🤰
If you want to know more about the benefits of pomegranates for our overall well-being, here is an article for you! And if you are looking for an easy way to incorporate pomegranate into your daily diet, here are some recipes for you.
2. Chia seeds
Chia seeds are the greatest source of plant-based omega-3 and omega-6 fatty acids. These are critical to forming cell membranes, providing energy to the body, and supporting the immune, and cardiovascular systems. Moreover, omega fatty acids provide health benefits like protecting the heart, promoting healthy blood sugar, and supporting optimal mental health. 🧠
In addition, chia seeds are rich in insoluble and soluble fiber, which can help in providing a feeling of fullness for a longer period of time and in reducing your appetite. These in turn are useful tools to help lose and maintain body weight. Even if you don’t have any weight loss goals at the moment, eating more fiber is good for promoting a healthier and stronger gut microbiome.
The recommended daily intake of chia seeds is around 2 tablespoons of chia seeds twice per day. However, since they are quite rich in fiber, you might need to reduce your intake and work up to gradually eating more of them.
Click here for more tips on how to prevent bloating from chia seeds. And below are some quick and easy breakfast recipes for incorporating them into your daily diet!
The third food you should eat more of in 2023 is beetroots. Beets are incredibly packed with nutrients. Iron, folate, manganese, copper, and vitamin C are only a few of the many precious compounds that can be found in this superfood. In particular, folate is a vitamin that plays a key role in growth, development, and heart health. Manganese plays a vital role in bone formation and nutrient metabolism. Copper is a mineral essential in energy production and in the synthesis of several neurotransmitters. Last but not least, iron is excellent for helping with anemia and improving red cells count. This is why beetroots are especially recommended if you have heavy periods. 🩸
Moreover, regular consumption of beetroot powder has been shown to increase cardiovascular strength and endurance. The merit goes to nitric oxide, a gas that can promote blood vessel dilation, muscle contraction, and transmission of nerve signals. These processes are especially helpful when it comes to high-intensity, aerobic exercises. In addition, researchers have concluded that nitrate supplementation can effectively lower the oxygen demand also in endurance sports. 🏃♀️
However, you don’t have to be a professional athlete to benefit from taking beetroot powder as a pre-workout. Indeed, taking 1-2 spoons of beetroot powder 1 to 3 hours before a workout helps carry oxygen more efficiently to the cells. This helps unlock energy and make the work output easier.
If you want to learn more about this topic, consider reading this article. And if you want to incorporate beetroot into your daily diet, you can try the following recipes.
Along with broccoli, cabbage, and Brussels sprouts – cauliflower is one of the most popular Cruciferous veggies, thanks to its low-carb and low-calorie values as well as its incredible versatility in the kitchen. Did you know that it can even be used to add precious nutrients and improve the consistency of your favorite chocolate smoothie? 🍫
In addition, cauliflower has also been shown as having potential anti-tumoral properties. Indeed, the phytonutrients contained in it are associated with protection against several types of chronic diseases. Among them are cancer, metabolic syndrome, and type-2 diabetes. Moreover, cauliflower is high in glucosinolates and isothiocyanate. These are two groups of antioxidants that can offer protection against several types of cancer, among which are breast, colon, lung, and prostate cancer.
And did you know that cauliflower might also assist your weight loss journey? Indeed, with only 25 calories, 5 grams of carbs (which makes it also a keto-friendly veggie), and as much as 2 grams of fiber for just one cup (around 128 grams), cauliflower helps slow down the digestive processes and help you feel fuller after meals. Add some cauliflower to your stews, pasta dishes, or even smoothies to increase their volume and bulk them up with precious nutrients, while keeping the calories to a minimum!
If you are worrying that cauliflower will make you bloat, here are some useful tips for you! And don’t forget to check out these nourishing and mouthwatering recipes with cauliflower!
Last – but not least important – in this list of 5 foods you should eat daily is oats. Oats are rich in soluble fiber, including the powerful fiber beta-glucan. This helps to prevent cholesterol from being absorbed into the body and to decrease LDL (“bad”) cholesterol levels. In addition, the fiber in oats can promote regular bowel movements and avoid constipation. This might assist you in weight loss and management, as it helps feel fuller and more satiated for longer.
Moreover, oats are loaded with minerals and vitamins, the main ones being magnesium, phosphorous, and thiamin (B1). It is also high in antioxidants and polyphenols, such as avenanthramide. This has powerful anti-inflammatory and anti-itching properties.
Lastly, oats are a great mood booster! Indeed, they are a good source of B6, a co-factor that assists in the production of serotonin (the “feel-good hormone”)🌞 . What are you waiting for to incorporate more oats into your diet?
Learn more about the incredible benefits of oats here. And here are some tasty and healthy recipes with oats for you. (Spoiler: not your usual oatmeal!).
I hope you will start incorporating these 5 foods into your daily diet. I will try to do that as well! 🙌 Don’t forget to let me know how your health journey is going. And stay tuned for part 2 of the 5 foods you should eat daily! 💗