5 Foods to Consider Adding to Your Diet This Summer

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Summer brings fresh opportunities to explore new flavors and nourish your body with seasonal goodness. While enjoying your favorite barbecued foods, you might also consider incorporating some nutritious options like vibrant berries, crisp vegetables, hearty whole grains, and fresh fish into your meals. These additions can complement your summer dining and support your wellness goals as you move through the warmer months ahead.

Five nutrient-rich Food Groups

Berries

Many berries are rich in antioxidants, like anthocyanins and vitamin C. These antioxidants help support immune function and reduce oxidative stress. Common fruits you should add to your diet include blueberries, strawberries and raspberries due to their high fiber content and relatively low sugar levels. The nutrients in these fruits make them great options when it comes to snacking or adding a bit of punch to your morning cereal or oatmeal.

Vegetables

Never overlook the power of fresh and colorful vegetables when you go shopping. Cruciferous vegetables like Brussel sprouts, cabbage and kale are packed with nutrients that help support detoxification and can even help with inflammation in the body. Beets are an often-overlooked vegetable but the vitamins and nutrients in these root vegetables provide a wide variety of nitrates that help boost circulation throughout the body. Eating these vegetables raw is recommended in some circles, but the best way to get the vitamins and minerals from them is through steaming or roasting. Doing so helps bring out the natural flavors of the vegetables, making them more palatable.

Whole grains

Whole grains are a great way to swap out high carbohydrate foods like breads or tortillas for healthier components. Farro, barley, bulgur, and quinoa offer high amounts of fiber to your diet without the added calories of synthetically made or industry made style foods. These grains also provide essential nutrients and minerals. B vitamins, magnesium and iron are common nutrients found in these whole grains.  Adding grains to your diet can help with regulating blood sugar levels, helping you stay energized throughout the day and as a bonus may help improve your overall cardiovascular and gut health.

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Leafy greens

Dark colored greens are often overlooked because many of them have a bitter taste. This causes most people to pass them by and not want to put them in salads or other dishes. However, spinach, kale, Swiss chard and even collard greens are loaded with vitamins like vitamin A, C and K, and let’s not forget the minerals like calcium and iron these plants provide. Dark leafy greens like these are powerhouses of minerals and should be added into any diet. If you don’t like the bitter taste of these greens, consider adding them to smoothies or mixing them into an omelet. There are many ways to add these amazing healthy greens to your diet. It might just take a little imagination.

Fatty Fish

Salmon, sardines, and anchovies are wonderful fatty fish options that are naturally low in mercury. These fish are rich in omega-3 fatty acids, which are essential for heart and brain health. These nutritious fish also provide an excellent source of protein and Vitamin D. You can find these fish at most seafood markets and grocery stores, making them accessible additions to your weekly meals.

Making small intentional changes to your diet can lead to lasting health benefits over time. Adding these nutrient-rich foods to your meals can naturally support your overall wellness. While it might feel different at first to try new foods, you’ll likely find that incorporating them becomes second nature with time. Consider starting with one or two new foods that appeal to you, then gradually explore others as you discover what you enjoy. This gentle approach can help you create eating habits that feel sustainable and enjoyable for the long term.

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Author
Dr. Nichole Shiffler

Dr. Nichole Shiffler is a Naturopathic Medicine Physician and Founder of Be Well Medical Primary Care. Shiffler specializes in a variety of fields including integrative, holistic and personalized care to meet patient’s health goals. 

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