This superfood is a great source of soluble fiber, protein and alpha-linolenic acid (an omega-3 fatty acid). Whether whole, ground or as an oil, flaxseeds is one pantry essential you don’t want to be without. Enjoy the berries in a smoothie on hot days or stir them into your oatmeal. Or buy them already frozen: Frozen fruit sometimes contains even more vitamins and minerals than their fresh equivalents. In summer, gather a few extra blueberries or strawberries and freeze them for winter. Frozen berriesįresh berries are often rather expensive. Potatoes keep a long time if they are stored in a dark, cool and dry place. Popular ways of eating them are as mashed potatoes, potato soup, or homemade French fries. 100 g of this tuber have a mere 75 calories. Potatoes are a valuable source of potassium and a very low-calorie side dish. ( 4) Sulfides are always present in garlic. If eaten regularly, they are supposed to lower your risk of cancer and protect you from bacterial diseases. This makes them not only an herb, but a medicinal plant too: Sulfides are phytonutrients, which are said to have many benefits for your body. Onions contain essential oils and sulphur-containing compounds (sulfides). A healthy, fresh diet is almost unimaginable without these two, as they are crucial for adding flavor to the food you eat. Onions and garlic belong to the genus Allium. If you eat this high-protein food for lunch in a salad, you are pretty much guaranteed to avoid hunger cravings in the afternoon. Eggs are very versatile, which makes them a must-have on your healthy shopping list. Plus, they contain all nine essential amino acids (valine, leucine, isoleucine, histidine, lysine, methionine, tryptophan, phenylalanine, threonine). EggsĪre eggs healthy ? They certainly are! They’re bursting with vitamins. Walnuts, almonds and the like are also high in calories: 100 g of walnuts, for instance, contain 650 calories – thus making them perfect for healthy weight gain. Eating 20-60 g of nuts per day (about a handful) has been shown to have positive effects on chronic diseases like cancer, respiratory diseases or diabetes. ![]() Snack on nuts between meals, put them in a smoothie or your morning oatmeal, or add them to sauces in the form of nut butters. Unsalted nuts are the perfect all-rounder: they are rich in valuable fatty acids, protein, vitamins and minerals. They come in cans or dried (but don’t forget that you need to pre-cook these). Use beans, lentils and peas for curries, chilis, salads or brownies.
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