In the pursuit of a balanced and nourishing diet, the role of healthy foods cannot be overstated. Incorporating a variety of nutrient-dense foods into our daily meals is not just a culinary choice; it’s a cornerstone of maintaining optimal health. Certain foods, known for their rich nutritional profiles, offer an array of health benefits that extend beyond mere sustenance.
Dietitian and TikTok creator, Courtney, MS, RD, LDN (dietitianwithtwins), shared the five foods she eats daily as an integrative dietitian, and surprisingly, avocado is not on the list even though she eats them consistently as well.
@dietitianwithtwins 5 foods I eat daily! #greenscreen #greenscreensticker #dietitian #holisticnutrition #integrativemedicine #healthyfood #antiinflammatory In Love With You – BLVKSHP
Chia Seeds
Chia seeds, tiny powerhouses of nutrition, deserve a regular place in our daily diets for a multitude of health reasons. Packed with omega-3 fatty acids, fiber, protein, and essential minerals, these small seeds offer a big nutritional punch. The soluble fiber content in chia seeds aids in digestion and promotes a feeling of fullness, supporting weight management.
“Usually I will make overnight chia pudding…[or] I will just throw them in a smoothie or on yogurt,” she says. “These are so good for inflammation and they have a ton of omega-3, healthy fats that will reduce inflammation. And, they have a ton of fiber which will help to balance your blood sugar.”
Ginger Tea
Sipping on ginger tea daily can be a flavorful and healthful addition to your routine, offering a range of benefits that make it a popular choice in many cultures.
“Usually I incorporate this at night, specifically. For me, it’s just kind of a great night cap, something relaxing to drink before bed. And, the ginger really aids in digestion.”
Blueberries
These small, vibrant berries are rich in antioxidants, which have been linked to numerous health benefits. Blueberries support heart health by helping to regulate blood pressure and their anti-inflammatory properties may contribute to reducing the risk of chronic diseases. Additionally, blueberries are a great source of vitamins C and K, as well as fiber, promoting digestive health and immune system function.
“I love these on my yogurt, in a smoothie, alone with some nuts or natural peanut butter, and of course, on my chia pudding. But blueberries are rich in anthocyanins, which have anti-microbial, anti-obesity, anti-diabetic effects. And, they’re anti-inflammatory and have a ton of fiber,” she says.
Maca Powder
Adding maca powder to your daily routine can be a beneficial choice for various aspects of health and vitality. Derived from the root of the maca plant, native to the Andes mountains, this adaptogenic superfood is known for its energy-boosting properties.
“Because I have Hashimoto’s, I find this really helpful because it stimulates the pituitary to secrete more TSH (thyroid stimulating hormone). There are also a ton of benefits of maca root powder on hormone health in general,” she shares.
Collagen Peptides
Incorporating collagen peptides into your daily nutrition regimen can be a smart choice for promoting skin, joint, and overall health. Collagen is a crucial protein that provides structure to various parts of the body, including the skin, bones, and tendons. As we age, natural collagen production decreases, leading to signs of aging such as wrinkles and joint stiffness.
“I’ll put this in water, smoothie, coffee, however I can get it in. Usually one or two scoops a day and it’s great for hair, skin, and nails, who doesn’t want that? It’s so good for the digestive tract, it basically coats the lining of the digestive tract to keep good things in and the bad things out.” She says that “maintaining your gut health is so important, the gut houses about 80% of our immune system and produces 95% of our serotonin.”
