Must-eat foods for a healthy diet

Although nuts are high in calories and so should be eaten in moderation, the calories in nuts come mainly from their high levels of monounsaturated fats, which are extremely good for health. Eating foods rich in these fats can help reduce bad cholesterol and lower your risk of heart disease and stroke. As well as their heart benefits, nuts are also a great source of protein and are packed with fiber, antioxidants, fatty acids and vitamins and minerals. It is worth noting that peanuts are actually legumes and have different nutritional properties from tree nuts, but there are many other good options to pick from including Brazil nuts, cashews, walnuts, pecans and pistachios.

 

Beetroot: Beetroot is one of the latest vegetables to be hailed as a 'super food', and looking at its reported health benefits it is easy to see why. Various studies have suggested that drinking beetroot juice can improve stamina when exercising, lower cholesterol and blood pressure, improve heart health and liver function, reduce risk of dementia, and fight against cancer. The versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and foliate, which helps to reduce the risk of birth defects in unborn babies, as well as helping to prevent anemia. 

 

The onion family (part of the genus Allium) contains many foods that may do wonders for our health including onion, garlic, leeks and chives. Studies have suggested that both onions and garlic can help lower cholesterol, while findings published in the Journal of Nutrition showed that onions could help lower blood pressure. Onions and garlic also have antiviral and antibacterial properties, so can help to fight against bacteria and illness in the body, while a study by researchers at the King's College London and the University of East Anglia found that eating foods from the onion family could help prevent hip osteoarthritis.

Dark, leafy greens: Dark, leafy greens such as spinach, watercress and kale are automatically associated with healthy eating for many due to the "eat your greens mantra" that has been drummed into our heads over the years. However, this faith in the health properties of green veg is well-founded, as these vegetables are bursting with nutrients including iron, calcium, potassium and vitamin C, and packed with health-boosting nutrients. Some of the reputed health benefits of eating your greens include lowered blood pressure, improved eye health and a reduced risk of cognitive decline.

Quinoa: Quinoa has only recently become widely available and well known in many places, but it has quickly become popular with healthy eaters due to its great body benefits. Mostly treated as a grain (although it is actually a seed), quinoa can be used in the place of pasta, wheat or oats for an extremely nutritious meal. Quinoa, like most grains, is high in fiber, making it great for the digestive system, but perhaps its best attribute is that it is one of the few plant sources of high quality protein, containing all eight essential amino acids. On top of this, quinoa is a great source of nutrients including magnesium, manganese, iron, calcium, potassium and  several B vitamins.