Healthy Grocery List

Healthiest Foods To  Include In Your Grocery Shopping List

No one would disagree with the fact that grocery shopping is a challenging task, even for the most organized person. Unhealthy foods seem to stalk you from every aisle of the store, threatening to end your health goals. 

 

Having a carefully planned grocery shopping list gets you in and out of the store swiftly and helps you abide by your healthy eating plan. 

 

We have asked various health experts and curated a list of healthiest foods to add to your grocery list. These foods would help fight various diseases and keep your energy levels up. 

 

Do you know what the first step to success in any meal preparation is? Getting your hand on the right ingredients! We are going to provide you with the ultimate healthy grocery list. Consider it as a treasure map to fill in your shopping cart with super healthy foods. Not only you’ll get the benefits of enjoying endless healthy meals, but also it will expedite your shopping trip. 

 

Healthy Foods To Add To Your Grocery List  

Here are some of the best health foods you should definitely include in your grocery shopping list:

Broccoli

  • One medium stalk of broccoli contains almost double the recommended daily intake of vitamins and almost 100% of the recommended daily intake of vitamin K - both of which are vital bone-building nutrients.
  • Broccoli also helps ward off several types of cancer. Don’t forget to include this food in your healthy grocery shopping list. 

 

Do you know you can preserve about 90 percent of vitamin C in broccoli just by microwaving? Even boiling or steaming can retain only 66 percent of the nutrient. Moreover, it's easier to microwave broccoli than to wait for a pot of water to boil on the stove. 

 

Lemons

  • Just one lemon can fulfill your daily recommended vitamin C intake. Including this healthy food in your diet will help increase your good cholesterol (HDL) levels and make your bones stronger. Vitamin  C also offers numerous benefits for healthy and glowing skin.
  • Lemons contain citrus flavonoids, which help prevent the growth of cancer cells and serve as an anti-inflammatory. 

 

The best way to include lemon in your diet is to squeeze it into your green tea. Green tea is a rich source of antioxidants, and citrus foods are known to enhance your body’s ability to absorb these antioxidants by up to 80%. You can also squeeze a few drops of lemon juice into your salads.  

 

Potato

  • One sweet potato has about eight times the amount of vitamin A each day; Vitamin A helps boost immunity and fight cancer effectively. 
  • One red potato has up to 66 micrograms of cell-building folate, nearly the same amount found in one cup of broccoli or spinach.

 

The best way to eat potatoes is to bake them with their skin. Whole and baked potatoes with their skin on are known to be the purest form as this process can reduce the loss of nutrients. Consume baked potatoes as it is without adding unhealthy oils, cream, butter, cheese, or artificial flavoring. 

 

Dark Chocolate

  • Just 1/4th of an ounce of dark chocolate intake daily can help keep your blood pressure levels in control. 
  • Cocoa powder is a rich source of antioxidants and flavonoids. It has been shown to decrease bad cholesterol (LDL) levels and good cholesterol (HDL) levels. 

 

A dark chocolate bar contains about 53.5 milligrams of flavonoids, whereas a milk chocolate bar contains fewer than 14 milligrams of flavonoids. 

 

Salmons

  • Salmons is an excellent source of omega-3 fatty acids, which is associated with a reduced risk of cancer, heart disease, and depression. 
  • A three-ounce serving contains up to 50% of the recommended daily dose of niacin. Niacin helps reduce your odds of Alzheimer's disease and memory loss.

 

Just bake the salmons before eating. One study revealed that baked salmon retained all its vitamin D, whereas fried salmon lost about 50% of this essential vitamin. That’s the reason why oven-baking is believed to be a healthy way to cook fish.

 

Also Read: What Is A Peanut Allergy?

 

Avocados

  • Avocados are rich in healthy fats, and one study has proved that it helps lower cholesterol levels by nearly 22%. 
  • One avocado has about 40% of the folate and more than half of the fiber you need daily. It can also help minimize your risk of heart disease. 

 

You can add avocados to your salad. It helps increase the absorption of vital nutrients like beta carotene by up to 3 - 5 % compared with salad without avocados. 

 

Walnuts

  • Walnuts have the highest amount of omega-3 fatty acids compared to all other nuts. Omega-3s in the walnuts help lower cholesterol levels. 
  • Omega-3s are also known to help improve mood and combat several types of cancer. They can also help minimize the odds of sun damage (but don’t forget to use sunscreen before stepping out on a bright sunny day!).

 

Walnuts are best to eat as a dessert because they contain an antioxidant called melatonin, which helps regulate sleep.

 

Spinach

  • Spinach is yet another healthy food to include in your grocery shopping list. It contains two essential immune-boosting antioxidants called lutein and zeaxanthin. These nutrients are essential for keeping your eyes in good condition. 
  • Studies found that spinach is one of the most effective cancer-fighting foods.

 

Spinach is a nutritious and flavorless addition to any smoothie. Include spinach in your favorite smoothies, and relish the drink anytime. 

 

Garlic

  • Garlic is known to be a potent disease-fighter food that you should definitely include in your healthy grocery list. It can help prevent the growth of any bacteria, including E. Coli. 
  • Allicin, found in garlic, possesses anti-inflammatory properties and has shown to be beneficial in lowering blood pressure and cholesterol levels.