Issue link: https://www.cominghomemag.com/i/1492999
F i s h Ranked as one of the most important foods on the planet, fish is not only among the healthiest foods, but also one of the tastiest. A low-fat, high-quality protein, fish is rich in calcium and phosphorus and a great source of minerals like iron, zinc, magnesium, and potassium. Fish is so helpful that the American Heart Association recommends eating it at least twice weekly. All fish offers healthy boosts; however, prime choices include salmon, trout, sardines, canned light tuna, and oysters. Health benefits: • Lowers blood pressure • Helps reduce the risk of heart attack and stroke • Aids healthy brain function • May prevent inflammation Superpower: The omega-3 makes fish such a valuable food. These fatty acids keep our heart strong and brain healthy. Omega-3s are nutrients the body doesn't produce, so we must get them from the foods we eat. Fun fact: Fish are older than dinosaurs! Fish have been on the earth for more than 450 million years—about 250 million years longer than mammals. N u t s While you may not think it, nuts are actually one of the best-for-you foods out there. It's true, they have a high total fat content that can mislead some people to assume otherwise, but when you dig a little deeper into their nutritional makeup, you'll find that they have much more to offer than you'd expect. To start, nuts are low in saturated fats (the bad kind) and high in unsaturated fats (the good kind). Plus, they contain huge amounts of protein and fiber. Nuts like almonds, pistachios, hazelnuts, pecans, and peanuts are best-suited to give your body the wholesome stuff it needs. Health benefits: • Protects cells from free-radicals damage • Lowers blood pressure and blood sugar • Promotes a healthy gut • Helps reduce the risk of heart attack and stroke Superpower: Due to their complex composition, studies have shown that nuts have cholesterol-lowering effects. They're proven to have a beneficial impact on many additional cardiovascular risk factors, like blood pressure and inflammation, too. Fun fact: If it weren't for bees, we wouldn't have some of our favorite nuts. Almonds need bumblebees to pollinate them for growth, and Brazil nuts require female euglossine bees to pollinate. L e g u m e s A dietary staple, legumes provide a nutritious and delicious addition to dishes near and far. Soft and earthy-flavored, legumes are prominent in Asia, North and South America, and Europe. Several legumes, like chickpeas, lentils, peas, kidney beans, and black beans, are low in fat and high in plant protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Health benefits: • Promotes a healthy gut • Lowers blood pressure and blood sugar • Prevents cell damage • Helps reduce cholesterol • Helps maintain a healthy body weight Superpower: While the nutritional profile of legumes is impressive, they're also an ideal plant-based source of protein. It's the high fiber and protein content that makes legumes a healthy alternative to meats. Fun fact: Beans have carbohydrates in them called galactooligosaccharides (GOS), which may cause gas. Technically, they can't be digested by human digestive enzymes. When hungry bacteria eat the sugar, they give off gas. To combat this, soak and rinse dry beans before cooking them. 17