20 Foods You Need to Eat in 2018
Stick to your New Year's resolutions by stocking up on these healthy superfoods.
As the new year approaches, everyone is
looking for a healthy reset. Maybe you want to lose some of that holiday
weight or just adopt healthier habits heading into the new year. And
even if your resolution isn’t to shed pounds, it’s always a good idea to
take a look at what you eat every day and make some healthy changes.
That’s why we’ve compiled a list of 20 foods you need to incorporate into your diet. And even if some of these foods are in your fridge, it’s worth eating even more of them. From gut-healing probiotics to heart-healthy omega-3s, antioxidants and essential vitamins, these are the healthiest foods you need to stock in your kitchen. Looking for even more healthy eating inspo? Check out our list of 40 Healthy Snack Ideas To Keep You Slim.
Shutterstock
Green tea isn’t just good for a jolt of caffeine; this
antioxidant-rich beverage can help you blast away belly fat. Researchers
in The 7-Day Flat-Belly Tea Cleanse
attribute the fat-burning properties of green tea to catechins,
specifically EGCG—the name of a group of antioxidative compounds that
blast adipose tissue by revving the metabolism, increasing the release
of fat from fat cells (particularly in the belly), and then speeding up
the liver’s fat burning capacity. It gets better: Research suggests that
combining regular green-tea drinking with exercise may maximize the
weight loss benefits. In one study, participants who combined a daily
habit of 4-5 cups of green tea with a 25-minute workout lost 2 more
pounds than the non-tea-drinking exercisers.
Shutterstock
Although this smoothie-like dairy drink resides next to yogurt, if
you have a dairy-intolerance, this might be your better pick. That’s
because kefir has been found to counteract the effects of the milk’s
stomach-irritating lactose: Ohio State University researchers found that
knocking back this fermented drink can reduce bloating and gas brought
on by lactose consumption by 70 percent. What’s even more promising
about kefir is that its bacteria have been found to colonize the
intestinal tract, which makes them more likely to confer their healing
benefits to your gut.
shutterstock
You’ve probably seen bottles of kombucha lining your grocery store
refrigerator section but may not know why it’s a healthy choice.
Kombucha is a slightly effervescent fermented drink made with black or
green tea and a symbiotic culture of bacteria and yeast, known as a
SCOBY. This fermented tea is filled with gut-healthy probiotics which
can help balance good gut bacteria and help boost your immune system.
Plus, kombucha still has the healthy properties of tea, including
antioxidants.
Shutterstock
Chlorophyll water is a big trend popping up in health food stores and
juice bars, and it’s exactly what it sounds like—water infused with
chlorophyll, the pigment that makes plants green and helps them create
energy from sunlight. Although there may be a health halo around this
beverage, there are some healthy benefits. Chlorophyll water contains
vitamins A, C, and E, and it could help keep you healthy; a study in The Journal of Surgery found
supplementing with chlorophyll may serve as a powerful immunity boost,
able to increase wound healing time by up to 25 percent. Just be sure to
check with your doctor before drinking it, especially if you’re
pregnant or breastfeeding.
Shutterstock
Bone broth may seem like another health food craze, but there’s ample
evidence to back up sipping on this warm beverage. The broth is made
when animal bones (usually beef or chicken) are left to simmer in water
for an extended period of time, which breaks down their collagen and
other nutrients. Some of that broken down material from the cartilage
and tendons is glucosamine (which you may have seen sold as a supplement
for arthritis and joint pain). According to a study published in the
journal PLOS One, when overweight, middle-aged adults took a
glucosamine supplement, they were able to decrease serum CRP
(inflammation biomarker) levels by 23 percent more than those who didn’t
take a supplement. The stock is also full of anti-inflammatory amino
acids (glycine and proline), and the ample levels of gelatin will help
rebuild your gut lining to further assist with your anti-inflammatory
gut microbes.
Shutterstock
It’s time to start adding miso soup to your regular takeout order.
But you don’t have to order miso in soup form; you can also find this
traditional Japanese paste in supermarkets. It’s made by fermenting
soybeans with salt and koji—a fungus called Aspergillus oryzae.
Not only is it a complete protein (meaning it contains all 9 essential
amino acids) because it comes from soybeans, but miso also stimulates
the digestive system and strengthens the immune systems.
Shutterstock
This leafy green powerhouse is a great source of not only protein,
but also vitamins A and C, antioxidants and heart-healthy folate. One
cup of the green superfood has nearly as much protein as a hard-boiled
egg, for half the calories. Throw some into your morning smoothie (you
won’t even be able to taste it!), or add a handful to soups, omelets,
pasta dishes and veggie stir-fries.
Shutterstock
Broccoli is a cruciferous vegetable, which has been linked to some
cancer-preventative properties. But that’s not all; according to
experts, broccoli contains a phytonutrient called sulforaphane that
increase testosterone and fights off body fat storage. It’s also rich in
vitamin C, a nutrient that can lower levels of cortisol during
stressful situations, which can also help fight belly fat. Add some
steamed broccoli as a side dish to your favorite entree, or throw some
into a stir-fry.
Shutterstock
Time to turn up the heat on your meals; start sprinkling come cayenne
pepper on your eggs or dousing your chili in hot sauce. Why? Spicy
peppers are packed with capsaicin, which generates a little more heat in
your body and helps you burn calories. Studies have shown that eating
spicy food can increase your metabolism by about 8 percent. Purdue
University researchers found that it only takes 1 gram of red pepper
(about half a teaspoon) to increase calorie burn after a meal. Plus,
they’re anti-inflammatory, can help regulate blood sugar, and help
suppress your appetite. It’s no wonder we named spicy peppers as the number one food for weight loss.
Shutterstock
Berries are a sweet treat that are actually much lower in sugar than
many other fruits; blueberries have just 7 grams per ½ cup serving. But
that’s not the only reason to load up on raspberries, strawberries, and
blueberries—they’re packed with polyphenols, powerful antioxidants that
fight inflammation and even stop fat from forming. A Texas Woman’s
University study found that feeding mice three daily servings of
berries, decreased the formation of fat cells by up to 73 percent. A
University of Michigan study showed similar results. Rats who had
blueberry powder mixed into their meals had less abdominal fat at the
end of the 90-day study than rats on a berry-free diet. So toss some
into your smoothie, top Greek yogurt with mixed berries, or snack on
them solo.
Shutterstock
Stumped on a healthy breakfast for the new year? Opt for overnight oats.
The simple combo of raw oats, almond milk, berries, and a dash of
cinnamon can help you not only fight inflammation, but also reduce belly
fat. Raw oats are a resistant starch, a type of carb that passes
through your gut undigested. They feed your healthy gut bacteria, which
in turn produce a fatty acid that encourages more efficient fat
oxidation. This helps reduce inflammation in your body and helps lower insulin resistance.
Shutterstock
Fresh ginger doesn’t just add a spicy taste to smoothies and tea; it
can help fight inflammation, too. Researchers attribute ginger’s health
benefits to gingerols, compounds that are antioxidant,
anti-inflammatory, and antibacterial. When University of Arizona
researchers gave rats with experimental rheumatoid arthritis a crude
ginger extract, which included the essential oils and other compounds
found only in the root itself, it was able to inhibit joint swelling and
inflammation. Gingerol is most abundant in fresh ginger, so be sure you
are using it straight from the root.
Shutterstock
You’ve heard for years that dark chocolate is good for you, and now
there’s scientific proof to back it up. A study out of Louisiana State
University found that gut microbes in our stomach ferment chocolate into
heart-healthy, anti-inflammatory compounds that shut down genes linked
to insulin resistance and inflammation. The antioxidants found in dark
chocolate have also been linked to lower blood sugar levels. Just be
sure you’re eating the right kind; look for chocolate with at least 70
percent cacao because these contain the highest amounts of antioxidants.
Shutterstock
Wild salmon is chock-full of heart-healthy omega-3 fatty acids.
Omega-3s can help fight inflammation, and fatty fish are one of the best
sources of this class of polyunsaturated fats. Wild salmon provides you
with both EPA and DHA. And unlike plant omega-3s, these two fatty acids
are already in an active form, meaning they’ll more efficiently attack
excess inflammation through the increase in adiponectin—a hormone that
enhances your muscles’ ability to use carbs for energy, boosts
metabolism, and burns fat, which ultimately decrease inflammation
markers. The Dietary Guidelines for Americans recommend people have 8
ounces of seafood per week, preferably fatty fish like wild salmon.
Shutterstock
Another way to get omega-3s is through chia seeds. One ounce of chia
seeds has 625 milligrams of omega-3s, and it is generally recommended
that adults get around 500 milligrams or more of the healthy fats.
They’re also packed with filling fiber and relatively low-calorie,
making them a no-brainer to add to smoothies, salads, cereals, or even
make your own chia seed pudding.
Shutterstock
Quinoa isn’t just a regular grain; it’s a superfood packed with protein and
fiber. Plus, it’s gluten-free for those who are celiac or choose to
stay away from gluten. “Quinoa is also a great source of fiber and B
vitamins,” says Christopher Mohr, Ph.D., R.D. a professor of nutrition
at the University of Louisville. Cook a big batch while meal prepping on
Sunday and enjoy it all week long.
Shutterstock
If you love the taste of garlic, you’re in for a healthy surprise.
This potent plant has cold-fighting and anti-inflammatory properties,
thanks to the compound allicin, which blocks enzymes that play a role in
bacterial and viral infections. Plus, a review published in Anti-Cancer Agents in Medicinal Chemistry
explained that aged garlic extract has been found to favorably
stimulate anti-inflammatory proteins while suppressing inflammatory
markers in chronic inflammation environments. Although an aged garlic
supplement provides the highest concentration of bioavailable compounds,
studies have also shown that fresh garlic can also provide subtle
benefits. Just be sure to crush the garlic first to kickstart production
of the bioactive allicin compound before tossing it into your favorite
stir fry or pasta sauce.
Shutterstock
Bell peppers have a metabolism-boosting compound, dihydrocapsiate,
which can help you slim down. They also have a high vitamin C content—a
cup of these veggies serves up to three times the day’s recommended
vitamin C. This important nutrient counteracts stress hormones that
trigger fat storage around the midsection. Slice some up and dip into
hummus for a healthy snack or add some to your morning omelet.
Shutterstock
If you’re looking for healthier ways to keep snacking in the new
year, then look no further than almonds. This powerful nut is packed
with protein, healthy fat, and fiber, making it one of the most filling
nuts available. They can also help you slim down; a study of overweight
and obese adults found that, combined with a calorie-restricted diet,
consuming a little more than a quarter-cup of the nuts can decrease
weight more effectively than a snack comprised of complex carbohydrates
and safflower oil after just two weeks. To reap more rewards, snack on
almonds before you hit the gym. Rich in the amino acid L-arginine,
almonds can actually help you burn more fat and carbs during workouts, a
study printed in The Journal of the International Society of Sports Nutrition found.
Shutterstock
Sauerkraut isn’t just for hot dogs; this lacto-fermented cabbage,
which contains natural compounds, may have potent cancer-fighting and
belly-slimming properties. When unpasteurized, sauerkraut is rich in
Lactobacillus bacteria—even more so than yogurt—which boosts the healthy
flora in the intestinal tract, bolsters your immune system, and even
improves your overall health. A study published in World Journal of Microbiology and Biotechnology
found that mice fed a probiotic-rich sauerkraut extract had reduced
cholesterol levels. Sauerkraut is easy to ferment yourself, but keep an
eye out for store-bought versions that aren’t pasteurized and don’t use
vinegar.
That’s why we’ve compiled a list of 20 foods you need to incorporate into your diet. And even if some of these foods are in your fridge, it’s worth eating even more of them. From gut-healing probiotics to heart-healthy omega-3s, antioxidants and essential vitamins, these are the healthiest foods you need to stock in your kitchen. Looking for even more healthy eating inspo? Check out our list of 40 Healthy Snack Ideas To Keep You Slim.
1
Green Tea
Shutterstock
Green tea isn’t just good for a jolt of caffeine; this
antioxidant-rich beverage can help you blast away belly fat. Researchers
in The 7-Day Flat-Belly Tea Cleanse
attribute the fat-burning properties of green tea to catechins,
specifically EGCG—the name of a group of antioxidative compounds that
blast adipose tissue by revving the metabolism, increasing the release
of fat from fat cells (particularly in the belly), and then speeding up
the liver’s fat burning capacity. It gets better: Research suggests that
combining regular green-tea drinking with exercise may maximize the
weight loss benefits. In one study, participants who combined a daily
habit of 4-5 cups of green tea with a 25-minute workout lost 2 more
pounds than the non-tea-drinking exercisers.
2
Kefir
Shutterstock
Although this smoothie-like dairy drink resides next to yogurt, if
you have a dairy-intolerance, this might be your better pick. That’s
because kefir has been found to counteract the effects of the milk’s
stomach-irritating lactose: Ohio State University researchers found that
knocking back this fermented drink can reduce bloating and gas brought
on by lactose consumption by 70 percent. What’s even more promising
about kefir is that its bacteria have been found to colonize the
intestinal tract, which makes them more likely to confer their healing
benefits to your gut.
3
Kombucha
shutterstock
You’ve probably seen bottles of kombucha lining your grocery store
refrigerator section but may not know why it’s a healthy choice.
Kombucha is a slightly effervescent fermented drink made with black or
green tea and a symbiotic culture of bacteria and yeast, known as a
SCOBY. This fermented tea is filled with gut-healthy probiotics which
can help balance good gut bacteria and help boost your immune system.
Plus, kombucha still has the healthy properties of tea, including
antioxidants.
4
Chlorophyll Water
Shutterstock
Chlorophyll water is a big trend popping up in health food stores and
juice bars, and it’s exactly what it sounds like—water infused with
chlorophyll, the pigment that makes plants green and helps them create
energy from sunlight. Although there may be a health halo around this
beverage, there are some healthy benefits. Chlorophyll water contains
vitamins A, C, and E, and it could help keep you healthy; a study in The Journal of Surgery found
supplementing with chlorophyll may serve as a powerful immunity boost,
able to increase wound healing time by up to 25 percent. Just be sure to
check with your doctor before drinking it, especially if you’re
pregnant or breastfeeding.
5
Bone Broth
Shutterstock
Bone broth may seem like another health food craze, but there’s ample
evidence to back up sipping on this warm beverage. The broth is made
when animal bones (usually beef or chicken) are left to simmer in water
for an extended period of time, which breaks down their collagen and
other nutrients. Some of that broken down material from the cartilage
and tendons is glucosamine (which you may have seen sold as a supplement
for arthritis and joint pain). According to a study published in the
journal PLOS One, when overweight, middle-aged adults took a
glucosamine supplement, they were able to decrease serum CRP
(inflammation biomarker) levels by 23 percent more than those who didn’t
take a supplement. The stock is also full of anti-inflammatory amino
acids (glycine and proline), and the ample levels of gelatin will help
rebuild your gut lining to further assist with your anti-inflammatory
gut microbes.
6
Miso
Shutterstock
It’s time to start adding miso soup to your regular takeout order.
But you don’t have to order miso in soup form; you can also find this
traditional Japanese paste in supermarkets. It’s made by fermenting
soybeans with salt and koji—a fungus called Aspergillus oryzae.
Not only is it a complete protein (meaning it contains all 9 essential
amino acids) because it comes from soybeans, but miso also stimulates
the digestive system and strengthens the immune systems.
7
Spinach
Shutterstock
This leafy green powerhouse is a great source of not only protein,
but also vitamins A and C, antioxidants and heart-healthy folate. One
cup of the green superfood has nearly as much protein as a hard-boiled
egg, for half the calories. Throw some into your morning smoothie (you
won’t even be able to taste it!), or add a handful to soups, omelets,
pasta dishes and veggie stir-fries.
8
Broccoli
Shutterstock
Broccoli is a cruciferous vegetable, which has been linked to some
cancer-preventative properties. But that’s not all; according to
experts, broccoli contains a phytonutrient called sulforaphane that
increase testosterone and fights off body fat storage. It’s also rich in
vitamin C, a nutrient that can lower levels of cortisol during
stressful situations, which can also help fight belly fat. Add some
steamed broccoli as a side dish to your favorite entree, or throw some
into a stir-fry.
9
Cayenne Pepper
Shutterstock
Time to turn up the heat on your meals; start sprinkling come cayenne
pepper on your eggs or dousing your chili in hot sauce. Why? Spicy
peppers are packed with capsaicin, which generates a little more heat in
your body and helps you burn calories. Studies have shown that eating
spicy food can increase your metabolism by about 8 percent. Purdue
University researchers found that it only takes 1 gram of red pepper
(about half a teaspoon) to increase calorie burn after a meal. Plus,
they’re anti-inflammatory, can help regulate blood sugar, and help
suppress your appetite. It’s no wonder we named spicy peppers as the number one food for weight loss.
10
Berries
Shutterstock
Berries are a sweet treat that are actually much lower in sugar than
many other fruits; blueberries have just 7 grams per ½ cup serving. But
that’s not the only reason to load up on raspberries, strawberries, and
blueberries—they’re packed with polyphenols, powerful antioxidants that
fight inflammation and even stop fat from forming. A Texas Woman’s
University study found that feeding mice three daily servings of
berries, decreased the formation of fat cells by up to 73 percent. A
University of Michigan study showed similar results. Rats who had
blueberry powder mixed into their meals had less abdominal fat at the
end of the 90-day study than rats on a berry-free diet. So toss some
into your smoothie, top Greek yogurt with mixed berries, or snack on
them solo.
11
Raw Oats
Shutterstock
Stumped on a healthy breakfast for the new year? Opt for overnight oats.
The simple combo of raw oats, almond milk, berries, and a dash of
cinnamon can help you not only fight inflammation, but also reduce belly
fat. Raw oats are a resistant starch, a type of carb that passes
through your gut undigested. They feed your healthy gut bacteria, which
in turn produce a fatty acid that encourages more efficient fat
oxidation. This helps reduce inflammation in your body and helps lower insulin resistance.
12
Ginger
Shutterstock
Fresh ginger doesn’t just add a spicy taste to smoothies and tea; it
can help fight inflammation, too. Researchers attribute ginger’s health
benefits to gingerols, compounds that are antioxidant,
anti-inflammatory, and antibacterial. When University of Arizona
researchers gave rats with experimental rheumatoid arthritis a crude
ginger extract, which included the essential oils and other compounds
found only in the root itself, it was able to inhibit joint swelling and
inflammation. Gingerol is most abundant in fresh ginger, so be sure you
are using it straight from the root.
13
Dark Chocolate
Shutterstock
You’ve heard for years that dark chocolate is good for you, and now
there’s scientific proof to back it up. A study out of Louisiana State
University found that gut microbes in our stomach ferment chocolate into
heart-healthy, anti-inflammatory compounds that shut down genes linked
to insulin resistance and inflammation. The antioxidants found in dark
chocolate have also been linked to lower blood sugar levels. Just be
sure you’re eating the right kind; look for chocolate with at least 70
percent cacao because these contain the highest amounts of antioxidants.
14
Wild Salmon
Shutterstock
Wild salmon is chock-full of heart-healthy omega-3 fatty acids.
Omega-3s can help fight inflammation, and fatty fish are one of the best
sources of this class of polyunsaturated fats. Wild salmon provides you
with both EPA and DHA. And unlike plant omega-3s, these two fatty acids
are already in an active form, meaning they’ll more efficiently attack
excess inflammation through the increase in adiponectin—a hormone that
enhances your muscles’ ability to use carbs for energy, boosts
metabolism, and burns fat, which ultimately decrease inflammation
markers. The Dietary Guidelines for Americans recommend people have 8
ounces of seafood per week, preferably fatty fish like wild salmon.
15
Chia Seeds
Shutterstock
Another way to get omega-3s is through chia seeds. One ounce of chia
seeds has 625 milligrams of omega-3s, and it is generally recommended
that adults get around 500 milligrams or more of the healthy fats.
They’re also packed with filling fiber and relatively low-calorie,
making them a no-brainer to add to smoothies, salads, cereals, or even
make your own chia seed pudding.
16
Quinoa
Shutterstock
Quinoa isn’t just a regular grain; it’s a superfood packed with protein and
fiber. Plus, it’s gluten-free for those who are celiac or choose to
stay away from gluten. “Quinoa is also a great source of fiber and B
vitamins,” says Christopher Mohr, Ph.D., R.D. a professor of nutrition
at the University of Louisville. Cook a big batch while meal prepping on
Sunday and enjoy it all week long.
17
Garlic
Shutterstock
If you love the taste of garlic, you’re in for a healthy surprise.
This potent plant has cold-fighting and anti-inflammatory properties,
thanks to the compound allicin, which blocks enzymes that play a role in
bacterial and viral infections. Plus, a review published in Anti-Cancer Agents in Medicinal Chemistry
explained that aged garlic extract has been found to favorably
stimulate anti-inflammatory proteins while suppressing inflammatory
markers in chronic inflammation environments. Although an aged garlic
supplement provides the highest concentration of bioavailable compounds,
studies have also shown that fresh garlic can also provide subtle
benefits. Just be sure to crush the garlic first to kickstart production
of the bioactive allicin compound before tossing it into your favorite
stir fry or pasta sauce.
18
Bell Peppers
Shutterstock
Bell peppers have a metabolism-boosting compound, dihydrocapsiate,
which can help you slim down. They also have a high vitamin C content—a
cup of these veggies serves up to three times the day’s recommended
vitamin C. This important nutrient counteracts stress hormones that
trigger fat storage around the midsection. Slice some up and dip into
hummus for a healthy snack or add some to your morning omelet.
19
Almonds
Shutterstock
If you’re looking for healthier ways to keep snacking in the new
year, then look no further than almonds. This powerful nut is packed
with protein, healthy fat, and fiber, making it one of the most filling
nuts available. They can also help you slim down; a study of overweight
and obese adults found that, combined with a calorie-restricted diet,
consuming a little more than a quarter-cup of the nuts can decrease
weight more effectively than a snack comprised of complex carbohydrates
and safflower oil after just two weeks. To reap more rewards, snack on
almonds before you hit the gym. Rich in the amino acid L-arginine,
almonds can actually help you burn more fat and carbs during workouts, a
study printed in The Journal of the International Society of Sports Nutrition found.
20
Sauerkraut
Shutterstock
Sauerkraut isn’t just for hot dogs; this lacto-fermented cabbage,
which contains natural compounds, may have potent cancer-fighting and
belly-slimming properties. When unpasteurized, sauerkraut is rich in
Lactobacillus bacteria—even more so than yogurt—which boosts the healthy
flora in the intestinal tract, bolsters your immune system, and even
improves your overall health. A study published in World Journal of Microbiology and Biotechnology
found that mice fed a probiotic-rich sauerkraut extract had reduced
cholesterol levels. Sauerkraut is easy to ferment yourself, but keep an
eye out for store-bought versions that aren’t pasteurized and don’t use
vinegar.
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