Seven foods you should be eating more of right now
By Zohaib2 min read
Some common ingredients can have powerfully positive effects on our health. Here are seven worth adding more of to your diet.
There have never been so many different foods to choose from. It can sometimes be difficult to know what nutrients to prioritise from one day to the next – should you focus more on protein, or fibre or vitamin C?
To make it easier, researchers have analysed more than 1,000 raw foods and ranked those that provide the best balance of daily nutritional requirements.
Here are seven of them – along with evidence as to why they should be included in your next shopping list.
There have never been so many different foods to choose from. It can sometimes be difficult to know what nutrients to prioritise from one day to the next – should you focus more on protein, or fibre or vitamin C?
To make it easier, researchers have analysed more than 1,000 raw foods and ranked those that provide the best balance of daily nutritional requirements.
Here are seven of them – along with evidence as to why they should be included in your next shopping list.
Almonds
In one study, scientists asked 77 adults to eat 320 calories of almonds or crackers every day for 12 weeks. The participants all had risk factors for chronic diseases, like heart disease of type 2 diabetes – such as high blood pressure. After the 12 weeks, those who ate the almonds had lower levels of "bad" cholesterol, better gut health and less inflammation.
A 2022 study involving 87 people who ate either a portion of whole or ground almonds, or a muffin, every day for four weeks found that eating whole and ground almonds boosts their intake of monounsaturated fatty acids, fibre, potassium and other important nutrients.
The researchers found that butyrate was significantly higher among almond eaters. Butyrate is a short-chain fatty acid that fuels the cells lining our colon. These cells provide the ideal condition for gut microbes to flourish, for the gut wall to be strong and healthy, and to best absorb nutrients.
In addition, whole-almond eaters had an extra 1.5 bowel movements per week compared to the other groups.
A 2022 study involving 87 people who ate either a portion of whole or ground almonds, or a muffin, every day for four weeks found that eating whole and ground almonds boosts their intake of monounsaturated fatty acids, fibre, potassium and other important nutrients.
The researchers found that butyrate was significantly higher among almond eaters. Butyrate is a short-chain fatty acid that fuels the cells lining our colon. These cells provide the ideal condition for gut microbes to flourish, for the gut wall to be strong and healthy, and to best absorb nutrients.
In addition, whole-almond eaters had an extra 1.5 bowel movements per week compared to the other groups.
