30 Foods You Must be Eating for a Healthy Body from Inside - Grace Ngo Foundation

Health, Knowledge, Natural Food Matters

Wednesday, 22 August 2018

30 Foods You Must be Eating for a Healthy Body from Inside





This list is a comprehensive list of what is supposed to be natural supplement to compensate for the minimized intake of common cereals. It has the majority of nutrients that are present in wheat but with almost no gluten at all. They are  safe for celiac disease and recommended for gluten-allergic patients by nutritionists. That makes it one of the best gluten free foods. Try substituting your cereals as far as possible with rice or rice products.


1. Egg

.Egg is the best energy-filled diet, and good news for you, it is also gluten-free. Eggs have lots of vitamin D and K, proteins and brain nutrients. It is a complete source of balanced nutrition and you should eat eggs regularly. It is gluten-free, so you have ample reason to increase your egg intake to compensate for the diminished intake of nutrients from cereals.

2. Chicken

Chicken is an everyday food item for non-vegans. It imparts a rich source of nutrition with a high protein content which ample amounts of fat depending upon the way you are preparing it, and it is gluten-free. There really is no problem putting chicken into your diet plan. With its high satiety value, you can also start looking at weight loss plans. There is no contradiction to the fact that chicken is one of the most popular gluten free foods.
 
3. Beef

Beef is the other alternative meat which works also as an alternative to cereals along with chicken. However, over-intake of beef is responsible for a high blood pressure because of its high content of saturated fatty acids and cholesterol. It also leads to stomach acidity, and it increases the chances of ulcers. But a change of taste every now and then will do you no harm and thus can be added as a gluten free food to your diet list.

4. Milk

milk.Milk is a super food. Not only is it full of lactose, which is a carbohydrate, but it also contains minerals, vitamin D and other fat-soluble vitamins with magnanimous amounts of iron. Celiac disease or not, it is imperative that you consume milk on a regular basis. A glass of milk each day is sufficient to prevent any deficiency of some of the major micronutrients. Besides, many desserts and dairy products add to the variety of intake methods.
“Celiac disease is a very unfortunate problem that affects a surprisingly high ratio of people. You can solve it by only making long term plans and saying goodbye to cereals especially wheat forever. However, latest techniques have allowed purification of wheat products. That has lead to the commercial production of gluten free foods that are available at every store in your locality.”

5. Yogurt

Derived from milk, it has all the beneficial curative qualities in addition to favorable amounts of active probiotic bacteria which are very important for intestinal digestion. Yogurt is a more refined and carb free derivative of milk so many experts favor it over the latter. One bowl of yogurt daily is enough for a maintained intake of calcium, iron and fat soluble vitamins. Hence, it is advisable to keep it in your intake of gluten free foods.

6. Cheese

Cheese is great. It serves as an essential ingredient of pizza and hamburgers, but unfortunately you won’t be eating them any longer given the loads of gluten in the wheat. However, there are a million other dishes where you could use cheese. It is a great source of fat and many vitamins. You may also want to switch to cheese since it is low carb food.

7. Olive Oil

.Extra virgin olive oil is an incredible source of w-3 and w-6 fatty acids. Besides, it has unsaturated fatty acids and very little cholesterol. That makes olive oil a super food and it’s time for you to make the switch towards olive oil as the best gluten free food for the sake of your health. It is also loaded with antioxidants and anti-inflammatory properties. That makes olive oil the most popular and most frequently recommended oil to use in cooking.  Olive oil however does not stand heat, talking of cold pressed olive oil.  they are best as dressings and are not good for meals that will be kept for two and three days, if you intent to get all the nutrients in olive oil.  Do not keep overnight after using it in your cooking.

8. Mushrooms

Mushrooms are quite safe to be added to your list of gluten free foods. They are not plants but they are mostly counted among the vegetables. They make a great number of delicious dishes and more importantly, they are packed with lots of nutrition and no gluten. Surely you wouldn’t mind a meal of mushrooms every now and then. According to recommendations by experts, it is important that at least a single serving is allowed into the diet plan for each week.

9. Salmon

Salmon is the more common fish and serves as the best gluten free food. One should consume salmon not only in the winters but the summer as well. Two meals each week are the standard prescribed by nutritionists owed to the fact that they have essential fatty acids and gluten and carb free meat. Besides, salmon makes a delicious serving with anything from rice to fries.

10. Olives

Olives are a great, healthy and nutritious fruit. We enjoy it on all different sorts of junk food, but what makes them truly special is the lipid content. Although olive oil offers much of the nutrition from this fruit, it still has good amounts of fibers. What you are missing from your cereal diet the most is fibers. They help in digestion and bowel movements, and there are only a few alternative sources. Olives are one of them so you can require as much of that as possible which brings them to the best gluten free foods.

11. Strawberries

Strawberries are incredibly delicious. They are available everywhere, and everyone loves a good snack of strawberries. On the downside, they have negligible calorie content but they still impart the body with vitamins and antioxidants. Those do count and you should get used to strawberries in your diet routines. Eat them dipped in chocolate or in cream, you have a delicious desert but with no gluten in it.

12. Bananas

Bananas, being a good source of energy, are rated as the best gluten free food. They have disaccharides, a type of carbs which serve as a quick supply of energy. That is the reason they are the most popular mid-exercise or sports snacks. Bananas, despite their fiber and sugar content, have no gluten that means you should look for them as a way to fulfill your body’s metabolic energy requirements.

13. Apples

Next in line is probably the most widely grown fruit in the world. It is healthy with loads of magnesium, good carbohydrate content and no gluten. They are one of the best gluten free foods particularly when eaten with the peel. The peel not only has mineral stores but also contains dietary fibers to assist in bowel movements. There won’t be a problem increasing apples in your diet either.

14. Avocados

Avocados contain potassium that is beneficial in reducing blood pressure levels and decreases risk of coronary heart diseases, but the more relevant fact is that they are a great source of nutrition and make an important part of gluten free food routines. Quantitatively, half an avocado taken each day is enough to prevent any kind of mineral deficiencies and it has vitamin C as well. Nutritionists recommend avocado’s to patients of heart diseases and many other malfunctions.

15. Apricots

Apricots are a source of nutrition. They have vitamin C, potassium, very little carb content and certainly no gluten proteins. You can safely add them to your diet as gluten free food. They help in digestion with its fiber contents and it makes a delicious snack. Only available in its limited season, although apricots are not a constant character in your diet plan, but you should not miss a chance to have them when the chance comes around.

16. Peanuts

Peanuts in general don’t have any considerable amounts of gluten in them. You don’t really have to fuss about gluten intake with nuts. They are safe and they are healthy. Different types of nuts have a whole variety of chemical metabolites which are essential to the body.

17. Walnuts

Walnuts are the alternative to peanuts for a change of taste and a mixed and more complete diet. Better still an assortment of nuts makes a great snack that you can have any time of the day. With its high content of omega-3 fatty acids, you are looking at one of the best gluten free foods.

18. Chia Seeds

 Chia seeds are popular as health foods. They are packed with a lot of important nutrients and you can use them in a variety of recipes. They taste great individually and can also be mixed with other ingredients. They are high in non-absorptive fibers; actually the content is one of the highest in any catalog of edible plants. However, it is due to this extremely high fiber content, that they have very little energy content. So any normal sized serving of Chia seeds will not meet your energy requirements but they are used in taking as a gluten free food.

It is important for you to be aware of what foods you don’t have to take. When invited to a party or when having a dinner out, you must be careful and choosy about food intake as it can cause you many harmful effects. Accidental gluten consumption causes gut inflammation which leads to bad pain. To avoid such counters, keep yourself educated of the list of gluten free foods.”

19. Grapefruit

Grapefruit is a citrus fruit. This class is popular due to its incredibly high quantities of vitamin C and antioxidants. Grapefruit are not energy food, but they prevent diseases like scurvy or osteomalacia. You can also enlist them to your list of gluten free foods. Their pulp as well as the inner peel has loads of fibers which ease digestion. In the absence of most cereals, you have to increase intake of parallel fiber sources to compensate for the potential deficiency.

20. Bitter Chocolate

Chocolate is everyone’s favorite. This common delight is made from cocoa, a fruit which has no gluten, but it has incredible amounts of nutrients. Chocolate is a super diet packed with loads of energy and it will surely be the best intake of gluten free foods. Chocolate makes a million different types of healthy and delicious desserts. Eat it with strawberries, milk, coffee or any other combination that suits your palate. However, chocolate also has a very high caloric content most of which comes from milk. Too much, and you are looking at over consumption and obesity.

21. Green Beans

Green BeansBeans are rich sources of protein. Not exactly vegetable, green beans are actually legumes. They have incredible caloric content in the form of proteins in addition to non metabolic nutrients like Vitamin C, Vitamin K, magnesium, potassium and dietary fibers. It’s a great gluten free food to take especially if you find your options cut short by celiac disease. Make a soup with beans and you will love it as a healthy delicious meal.

22. Cucumber

Cucumber is another vegetable with a mild flavor. It is crunchy raw, but makes a soft vegetable broth on boiling or cooking. You could add it to salads or take it as soup. Cucumber is one of the best gluten free foods that is full of Vitamin K but with a high water content. Cucumber tastes best and has the maximum nutritive value when eaten fresh. That is why; it has lost most of its nutritive value in the grocery store.

23.  Kale

Kale is a popular low-carb and what most people don’t know is that it is also a gluten free food either. This food is a popular choice among most countries all over the world, and is recognized by health conscious people. You should know that it has a surprisingly high content of vitamin C, vitamin K and carotene antioxidants. By adopting a taste for kale, you are not only restricting your gluten intake, but are also keeping a check on your carb intake.

24. Tomatoes

Tomatoes are not exactly a food independently, but they are added to lots of recipes because of their flavor and high content of potassium and minerals. The fact is that tomatoes belong to the fruit family. However, with tomatoes, one has to be vigilant. Over-consumption causes oxalate accumulation in the kidneys which might become the potential cause of kidney stones. Apart from that there are no issues with tomatoes and they serve as the best gluten free food.

25. Trout and Sardines

Trout is the second most commonly consumed fish around the world. It has many of the nutritive factors of salmon with an added benefit that they are bony fish. Bony fish have a richer omega-3 and omega-6 fatty acids content. You could substitute your salmon meal with trout. Both are good gluten free foods which should be consumed more often than usual.  Sardines are good source of omega 3 fatty acids for healthy bones and joints.

 26.  Corn

 Little serving of corn is welcomed by everyone. Particularly,  With celiac disease, you get to enjoy this delicacy more often. Make sure there is always corn in your grocery list as the best gluten free food. It has vitamin B and several antioxidants which impart a great amount of nutrients and help regulate body metabolism  Must be taken in moderation and definitely not an everyday food.

27. Asparagus

Asparagus..It is a vegetable but it is more commonly seen as a salad additive. Asparagus add crunch and flavor to your normal boring salad and it also has an incredibly high content of folates. Increase your asparagus content and you are looking at a healthier lifestyle. It is best if you consume it raw, chopped in the salad as cooking steals most of the Vitamin C and folate content along with most of the other vitamins present in this energy rich diet.

28. Coconut Oil

Coconut oils is a very healthy source of lipids, especially cold pressed coconut oil.   It has unsaturated lipids which assist in making HDL, the good cholesterol which decreases chances of chronic heart diseases. It has linoleic acid which is one of the three essential fatty acids. In the absence of linoleic acid, the person incurs deficiency syndromes. Therefore, you should maintain some consumption of coconut oil. Coconut is free from gluten, and coconut milk and coconut oil are also gluten free foods that you don’t want to miss.

29.  Fermented Foods  All

All well fermented foods are great for your gut health.  Foods in this category include, pap (corn) comes in varying varieties such as yellow, white and brown known as soghurm.  There is also millet, these all could be fermented to increase their nutrient usage by the body.  The millet is particularly richer in protein about 15%.  This is superior to others.  Including them to your diet helps maintain a healthy gut both against constipation and bacteria infestation.  There also another group in this category, African locust bean, iru and African oil bean seed.  These and several others in most African countries helps add protein to the food and serves as taste enhancers toos.

30.  All Seasonal Foods

A group that must not be neglected in our search for healthy foods are the seasonal foods.  All seasonal foods are great if taken in moderation.  Most fruits are in this category, they include lemons, limes and all citrus fruits, pineapples, watermelons, pears, pawpaw, mangoes,  and all the rest that comes at different times of the year.  However, they must be taken in moderation.

Conclusion

This list comprises of some of the most necessary, beneficial and nutritious gluten free foods which are available in  commercial and grocery stores. You should try and put as many of them in your list of must-haves as possible for your maintaining good health.

  


Source: OLWomen.com
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