New Year, New Diet: Which Foods to Incorporate into This Year's Diet

It’s the beginning of a new year. A great new year’s resolution is to maintain a healthy diet. With such a high percentage of people suffering from weight-related health ailments, it is important to tackle dietary issues before it becomes detrimental to our overall health. The over-consumption of certain foods containing sodium, processed meats, and high-sugar content ingredients are precursors to developing diseases like type 2 diabetes, stroke, and heart disease, which can potentially be fatal. Luckily, there are a number of foods we can incorporate into our diets to live up to our full potential.

Healthy Foods Worth Incorporating

1.Seeds

Seeds are great for our diet because of their high fiber content. Fibrous foods aid the digestive system and regulate bowel movements, which are key to losing weight and improving blood sugar levels. Seeds also contain healthy fats as well as vitamins and antioxidants. Some great seeds to incorporate are chia, flax, and hemp seeds. An easy way to add these seeds to your diet is sprinkling them into smoothies, yogurt, or oatmeal.

2.Antioxidant-rich foods

Antioxidants are necessary for repairing and preventing cell damage as well as reducing inflammation. When it comes to foods with a high antioxidant content, fruits and vegetables are among the healthiest foods to consume. In addition to their health benefits, they require little to no added preparation since the majority of their nutrients are present in their raw form. Eating vegetables and leafy greens including kale, spinach, carrots, and garlic are great for getting necessary vitamins, improving immune health, and sources of potassium. Fruits are also great sources of vitamins and manganese. You can make a salad or blend your favorite fruits and vegetables into a juice.

Fruits and vegetables are also categorized as phytophenol foods, or natural plant compounds known for regulating body and brain functions. Foods containing phytophenol also have a high amount of antioxidants, which are used as protection for your body’s tissues against diseases and oxidative stress.

3.Seaweed

A superfood rising in popularity is seaweed. Seaweed contains minerals that aid in weight loss, thyroid function, and digestion. Based on seaweed’s high fiber content, it is also possible to consume dishes with seaweed and feel full without packing on pounds. Another benefit of seaweed is it can be consumed in various forms, including a powder like spirulina, or dried and eaten as an alternative to chips. Seaweed is especially great for people with diabetes since seaweed helps regulate blood and insulin levels.

It is important to understand that eating seaweed in excess can have adverse side effects. For instance, seaweed absorbs heavy metals, so if there are heavy metals in the water the seaweed grows in, there is a chance they will be absorbed into your food. Overuse of seaweed in your diet can also cause thyroid dysfunction because of excess iodine. If you experience weight gain, swelling, and tightness around your neck, eliminate this ingredient and consult your healthcare provider.

4.Proper Hydration

In addition to eating healthier foods, it is important to stay hydrated. In many cases, overeating comes from being dehydrated and is mistaken for hunger. It's very important to drink enough water throughout the day to regulate digestion, lubricate the joints, and helps maintain blood pressure. Drinking enough water is also important to flush toxins from the body, which is beneficial for losing weight and purifying the blood. Without regular bowel movements, excess bacteria collects in your colon, which also creates nausea and can lead to more serious conditions like Crohn's disease or even cancer.

By eating a well-balanced diet, you will be able to function at a higher level as well as eliminate harmful toxins that can cause potentially fatal diseases. Incorporating healthier foods and minimizing or eliminating processed foods will help you thrive and make it another year to set even greater goals.