Eating clean is the need of the hour. With toxins, preservatives, and harmful chemicals in almost all processed foods, all we can rely on are fresh, home-cooked meals or at least the inclusion of a few very important power foods that can upgrade our meal from just another tuck-in to a proper nutrient giver.
1. Ginger
Ginger is very commonly used and loved in many Asian meals. Do you know why? Ginger, well-known for its unique spicy kick, is a medicinal powerhouse in addition to being a flavor enhancer. For centuries, ginger has also been used in traditional medicine, especially in Chinese and Ayurvedic practices, for its healing nature. In winter, it is highly recommended to consume some ginger with honey to avoid the common cold and its symptoms.
Reasons to include ginger in your meals:
- Anti-inflammatory qualities: Ginger’s primary bioactive ingredient, gingerol, helps lessen pain and inflammation, particularly in diseases like arthritis.
- Digestive aid: Ginger eases nausea, reduces bloating, and promotes digestion. It is frequently used to treat indigestion, motion sickness, and morning sickness.
- Immunity booster: A robust immune system is supported by the antimicrobial and antioxidant qualities of ginger.
How to add ginger to your meals?
You can start adding ginger or slices of it to your tea or beverages while working with other spices. A slice of raw ginger after a meal can kickstart digestion and prevent gas or bloating.
2. Cucumber
Cucumbers are not just for facials and face packs; the best way to get the full nutrients of any food is by direct consumption.
Cucumbers are almost like water bottles, posing as a vegetable. As summer approaches and everyone becomes more prone to sunburns and dehydration, don’t let cucumbers miss a chance in your meals.
Reasons to include cucumber in your meals:
- Support for hydration: A high water content cools the body and aids in electrolyte balance, which is particularly crucial in warmer climates.
- Skin nourishment: Vitamin C and silica, which are abundant in cucumbers, promote healthy, radiant skin.
How to add cucumber to your meals?
You can start including cucumber salad with your meals or add a few slices to your sandwich. Some people also prefer cucumbers in detox water with other power foods such as mint and watermelon.
3. Cabbage
Despite not receiving as much attention as cruciferous vegetables like spinach or kale, cabbage deserves a lot of praise. Green, red, or savoy cabbages are all rich in nutrients that promote detoxification, digestion, and general well-being.
Reasons to include cabbage in your meals:
- Detoxification: Sulfur-containing substances like glucosinolates in cabbage aid in the liver’s removal of toxins.
- Digestive health: Its high fiber content supports gut health and regular bowel movements.
- Potential to prevent cancer: Research indicates that eating cabbage may lower your risk of developing some types of cancer because it has anti-inflammatory and antioxidant qualities.
How to add cabbage to your meals?
You can add side dishes to meals that are primarily made up of cabbage, such as cabbage kimchi or cabbage salad. You can also add cabbage of all colors to your stir-fry to make it vibrant and filling.
4. Pineapple
The queen of all tropical fruits, pineapple, is not only sweet and juicy but also packed with nutrients.
Reasons to include pineapple in your meals:
- Facilitates digestion: Bromelain facilitates easier digestion by breaking down protein.
- Anti-inflammatory: It aids in lowering swelling and inflammation, especially after an injury or surgery.
- Vitamin C: Abundant in pineapple, it is essential for tissue repair and immune support.
How to add pineapple to your meals?
Pineapple can be used as a pizza topping or juice, a few slices could be added to fruit salad, or grilled and enjoyed with barbeque sauce.
5. Potato
Surprised? Well, potatoes do not necessarily have a very good name in the dietitian market; they are still a staple food of many regions. Careful consumption of potatoes will not only provide much-needed energy but also the rich taste of carbs we all crave.
Reasons to include potatoes in your meals:
- Energy boost: Packed with complex carbs, potatoes give you sustained energy.
- Rich in vitamins and minerals: Potassium, vitamin B6, and vitamin C are all abundant in them.
- Gut health: The resistant starch in cooled cooked potatoes promotes the growth of beneficial gut bacteria.
How to include potatoes in your meals?
Steam, don’t fry; this simple mantra will help you retain all the nutritious value of potatoes without adding those extra calories.
Eating mindfully does not have to be daunting. Don’t get overwhelmed by the information load of all the fruits and vegetables on the internet today. Your household might already have everything you need to stay healthy. Stay mindful and enjoy healthy eating!