It is necessary to have healthy ingredients at home that you can use on a regular basis to fix healthy meals for you and your entire family. Some of the healthiest cooking ingredients to have in your kitchen include:
1 – Olive Oil
Olive oil has no saturated fat and is considered the most healthy oil by many authorities, including, the American Heart Association. It can be used in salads, for baking, and for pan cooking.
2 – Full Fat Yogurt
Full fat, whole milk yogurt, especially Greek yogurt is a wonderful substitute for recipes that call for mayonnaise, or sour cream. They can be used to thicken a variety of sauces and also make a great snack or breakfast.
3 – Onions and Garlic
It is possible to include onions and garlic in a number of recipes like soups, salads or in stir-fry. Onions have a very distinctive flavor and many people like to include them in their salads. They help balance blood sugar for people with diabetes and those diagnosed with pre-diabetes.
Onions eaten in large amounts provide anti-bacteria properties for the body to fight harmful bacteria that may cause illnesses. They contain anti-inflammatory benefits and help those with allergies when they include them regularly in their meals.
Garlic is related to the onion family and is high in selenium. It helps in reducing blood cholesterol that can cause problems in the heart. It is necessary to allow garlic to rest after chopping before cooking to obtain the maximum health benefits. It increases iron absorption which is essential in the production of red blood cells. Furthermore, it is believed to help in the fight against obesity.
4 – Tomatoes
Tomatoes whether fresh or in a paste are a must have ingredient. They can be eaten raw in a salad or made into various sauces for a sumptuous meal.
The red pigment in tomatoes is called lycopene and promotes the production of collagen for gorgeous firm skin. Lycopene enables one to enjoy a good night sleep healing to the mind, body and soul. Tomatoes are also believed to help the skin fight against sunburn when eaten in abundance.
Tomatoes also lower the risk of osteoporosis by strengthening the bones when eaten regularly. They also contain antioxidants necessary in the fight against cancer. Drizzling olive oil on your tomatoes ensures you obtain additional nutritional benefits.
Finally, cherry and grape tomatoes are very low in calories, they can be eaten in abundance for snacking and with meals.
5 – Herbs
Most fresh herbs contain strong aromas that make a meal enjoyable, and they can be grown on your windowsill and therefore be easily accessible to create healthy and delicious meals.
Oregano
Benefits: Antioxidants for Immune System Support, Antifungal, Antibacterial, Anti-inflammatory Properties, Cancer-Fighting Effects and Upper Respiratory Infections.
Basil
Also Known As Saint Joseph’s Wort, This Spice Is Rich In Antioxidants, Vitamins A, K, C, Magnesium, Iron, Potassium, and Calcium.
Benefits: Reduces Inflammation and Swelling and Has Anti-Aging Properties.
Thyme
Thyme is a wonderful herb with culinary, medicinal and ornamental uses.
Benefits and Uses: Acne, High Blood Pressure, Protection from Food borne Bacterial Infections, Colon Cancer, Breast Cancer and Yeast Infections.
Rosemary
Rosemary is a great source of antioxidants and Anti-Inflammatory elements. It is believed to help improve the brain health of people who forget easily. Rosemary can be included in soups, for chicken dishes and in your cup of tea.
Benefits and Uses: Improves Digestion, Enhances Memory and Concentration, Neurological Protection, Prevents Brain Aging and Helps In Cancer Treatment.
Parsley
Parsley is full of minerals and vitamins; additionally it adds color to a salad for a mouth-watering meal.
Nutrients: Vitamins K, C, A, Folate, Fiber, Iron, Anti-Oxidants.
Benefits and Uses: Heart Health and Protection from Rheumatoid Arthritis.
6 – Spices
Spices help to make meals more flavorful without any added fat and calories. Spices also have many health benefits.
Chili Peppers
Benefits: Antioxidant, Anti-Irritant Properties, Cold Remedy, Weight Loss, Heart Health. Digestion, Balances LDL Cholesterol and Triglycerides.
Turmeric
Antioxidant Loaded With Nutrients: Protein, Dietary Fiber, Niacin, Vitamins C, E and K, Sodium Potassium, Calcium, Copper, Iron, Magnesium and Zinc.
Benefits: Cancer Prevention, Arthritis Reliever, Diabetes Control, Heals Wounds, Alzheimers Prevention, Improves Digestion, Natural Liver Detoxifier, Weight Management, Reduces Cholesterol, Boosts Immune System.
Garlic
Used In Treating: Atherosclerosis, High Cholesterol, Heart Disease, and Hypertension.
Ginger
Ginger is used In antacid, laxative and anti-gas medications. Ginger is good for the digestive health and is believed to settle an upset stomach. It can be dried and used in a tea to relieve a cold because it is known to open the sinuses for easier breathing. A number of people have used it to relieve pain in a tooth by chewing it.
Benefits and Uses: Relieves Muscle Pain from Exercise, Chemotherapy Nausea, Ovarian Cancer, Asthma, High Blood Pressure, Painful Menstruation and Migraines.
Clove
Benefits and Uses: Diarrhea, Upset Stomach, Expectorant, Hernia, Bad Breath, Intestinal Gas, Nausea, Vomiting, Tooth Ache Pain, Topical Remedy for Pain, Mouth and Throat Inflammation.
