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Fads and Foods? Forget It! Add These Powerhouses to Your Diet

By Sara Butler

Healthy Foods

If you’ve lived on this planet for any amount of time, then you’ve also heard about your fair share of fad diets. There are some that encourage people to eat foods from a very small list or cut out certain foods entirely. Restrictive diets are hard to live by, which is why, at The Joint Chiropractic, we want to talk about things you should eat, not things you shouldn’t.

To fuel your body adequately and provide optimal nutrition for continued health, then you need to include certain foods in your meal rotation regularly. Read on to find out what these foods are and how they can have a huge positive impact on your overall health and wellness.

Leafy Greens

You can’t have a list of things you should absolutely eat without leafy greens! These powerhouses of the vegetable world -- which include things such as spinach, chard, and kale -- are full of vital nutrients. They have Vitamin A, Vitamin K, and Vitamin C in abundance and are really versatile. You can roll them into an omelet or add some to a salad -- even throw them in a smoothie. There’s no excuse not to have your leafy greens!


You may have been made to fear fat as a part of a healthy diet, but the truth of the matter is that healthy fats, like those found in avocados, are really important to your overall health and wellness.

Avocados are high in something called monounsaturated fats, which are great for your heart. They also happen to be full of fiber, which helps some parts of your body function more, shall we say, smoothly. As if they couldn’t get any better, avocados also are great on toast, in brownies, or as an addition to your traditional taco Tuesday. With avocados, every day can be Cinco de Mayo.


Speaking of fats, walnuts are full of healthy ones too. Specifically, they are high in omega-3 fatty acids like alpha-linolenic acid, which is quite special. This fatty acid helps your body process and absorb the nutrients from foods you eat, as well as turn nutrients into energy. Walnuts are also packed with magnesium, a nutrient that helps your body function optimally.

The beauty of walnuts is you can crack a few open to enjoy on their own or add them to dishes that you make.


If you’re craving something sweet, then reach for the natural sweetness that berries can provide. Of course, it doesn’t simply stop with a little sugar. Berries such as blueberries, strawberries, and blackberries are full of polyphenols that can help fight disease in the body. They’re wonderful at breakfast in your oatmeal, as a snack, or as a part of a healthier dessert.


Your mom told you to eat your broccoli, and she was right! This green vegetable is full of nutrients such as Vitamin C, which is good for your immune system. You can eat it raw, in a stir-fry, with a little dip, or even as a delicious roasted side. Sneak it into a casserole or some pasta if you really have to; it’s worth it for the nutritional payoff.


Another great source of omega-3 fatty acids, salmon is great for your heart and also for your blood pressure. The American Heart Association suggests that everyone have two servings of fatty fish like salmon each week, so make it a part of your dinner rotation.

Red Cabbage

Red cabbage doesn’t get enough love -- it’s sort of like the red-headed stepchild of the vegetable world. However, the antioxidants that give it its rich purple hue also help to protect the health of your heart. Eating a diet high in anthocyanin, which is found in red cabbage in abundance, helps to lower your risk of cardiovascular disease and cardiac death. Plus, it tastes great in salads, in smoothies, or as a base for your cookout coleslaw.

There is a literal cornucopia of healthy foods you should include in your diet, so make sure not to pass them by!

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