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5 Healthy Foods to Add to Your Diet

By Paul Rothbart

Everyone wants to be healthy and a big part of attaining that goal is eating well. The foods you choose for your diet will have a big impact on your health. Decades of research have gone into determining what those foods are. Meal plans containing a variety of foods that should be included in a healthy, well-balanced diet have been created as the Dietary Guidelines for Americans. Here are five of the foods from that list.


Shellfish such as clams, oysters, shrimp, lobster, and crab are consumed by many people worldwide and are a part of the cuisine of nations with long coastlines. Beyond their good taste, shellfish are very healthy. Packed with protein, they also contain selenium, copper, iron, and zinc. They do have cholesterol but in a lesser amount than in either beef or chicken.


The saying, "An apple a day keeps the doctor away" has some truth in it. There are many varieties of apples that can be consumed raw or in many savory or sweet dishes. What's more classic than an apple pie? A medium-sized apple has only 95 calories but is loaded with Vitamin C and healthy fiber. Apples also contain phytochemicals, antioxidants that help fight chronic diseases such as cancer and type 2 diabetes.


A popular summer treat, watermelon is sweet and delicious and can even be grilled. Watermelons are 92 percent water and provide hydration as well as nutrition with very few calories. They also have lycopene, an antioxidant that research has found is good for heart health. This delicious fruit is also packed with Vitamins A, B6, and C, as well as thiamine, potassium, magnesium, and phosphorus. 


Whether you call them chickpeas or garbanzos, this legume is loaded with plant protein, folate, and plenty of fiber. Research has found that consuming chickpeas can help prevent heart disease. A staple of Mediterranean cuisine, they can be put in salads or soups, or ground to make hummus or falafel. Versatility, flavor, and nutrition. What more can one ask for?

Grass-Fed Beef

Red meat is often considered unhealthy if you eat too much of it. By fulfilling your beef cravings with the grass-fed variety, you can get better nutrition from your steaks. Cattle that eat only grass produce beef that is lower in fat and contains more nutrients such as linoleic acid, Vitamin E, and omega-3 fatty acids. There is research that suggests grass-fed beef may be good for heart health. Many beef lovers find the grass-fed kind tastes better.

Eating a well-balanced diet is vital to good health. Adding these five foods to your diet can help boost your health while satisfying your taste buds. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Columbia, Mo.

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