6 foods to adopt in 2023 to make better your health
Type 2 diabetes, cancers, cardiovascular diseases, obesity… many pathologies are linked to an unbalanced diet. If your new 2023 resolution is to pay attention to your health, one of the first levers to achieve this goal is to pay attention to the contents of your plate.
Choose unprocessed and seasonal foods to limit the consumption of additives, salt and sugar. It is also recommended to have a balanced and varied diet that gives pride of place to fruits and vegetables as well as whole grains. Also prefer white meat and fish to red meat. On the drink side: bet on water and limit very sweet or alcoholic drinks.
Beyond these basic principles, dietitian Paulina Lee told the site Eat This the list of foods to absolutely put on the menu in 2023 to improve your health.
Kimchi for its antioxidant properties
Kimchi – a spicy dish made from fermented vegetables, most often cabbage – is gaining popularity as the “korean wave” (dissemination of South Korean culture via culture and entertainment: cinema, K-pop, TV series, etc.) is sweeping the Western world.
And it’s a good thing that this Asian dish is on our menus, according to the expert. “Kimchi is a fermented food or probiotic food with compounds such as polyphenols, carotenoids, capsaicin, sulfur, fiber and compounds generated by the fermentation process such as lactic acid bacteria”, she explains. These elements allow kimchi to improve transit and to have “antioxidant, anti-aging, anti-obesity and antibacterial properties”.
“Kimchi is a great addition to any meal or food. In Korea, it’s usually added as a side dish, but also included in many meals. It goes well with all kinds of protein, can be added to soups, eaten plain, added to fried rice, and many more”, says the dietitian.
Turmeric to fight inflammation
Spice lovers should not hesitate to add turmeric to their dishes in 2023. Paulina Lee assures that it “can help fight inflammation in the intestinal lining and throughout the body”which will definitely make you feel better.
Moreover, used for centuries in cooking and traditional medicine, the plant rich in curcumin is known to promote the production of bile by the liver, in case of difficult digestion and lack of appetite.
However, some should not abuse it. Because of these choleretic properties, ANSES “advises against the consumption of food supplements containing turmeric to people suffering from pathologies of the bile ducts”. Moreover, there exists “a risk linked to the interactions of curcumin with certain drugs such as anticoagulants, anticancer drugs and immunosuppressants”.
Strawberries to boost the immune system
Strawberries aren’t just the star of the summer. They are also very healthy fruits. “Strawberries are full of polyphenols with great antioxidant effects. They contain a high amount of vitamin C, manganese, folate and potassium, which are vital for the immune system, brain function, cell growth and the regulation of blood pressure, respectively”explains Paulina Lee.
Do not hesitate to freeze strawberries in the summer so that you can enjoy their virtues all year round.
Broccoli sprouts for their anti-cancer properties
Broccoli sprouts are just as beneficial to the body as the vegetable. They are rich in fiber, vitamin C and sulforaphane. “Sulforaphane is a compound in cruciferous vegetables with antioxidant, anti-inflammatory and anti-cancer properties”, says the expert. An animal study published in the journal Current Developments in Nutrition in 2018 noted a decrease in the incidence of prostate cancer with the consumption of broccoli sprouts.
The dietician offers: “broccoli sprouts are easy to add to your sandwich, use as a topping on your avocado toast, or toss into any salad.”
Bone broth to relieve the intestines
Bone broth is an option that “can be incredibly nourishing for an inflamed gut. The high glycine and collagen content strengthens the intestinal lining while reducing joint pain and improving skin quality”, says nutrition specialist Paulina Lee. It can for example be added when cooking vegetables in a frying pan.
Salmon for heart health
Salmon contains high amounts of omega-3s, which are known for their anti-inflammatory properties as well as their benefits for heart and cognitive health. They are also necessary for the development and proper functioning of the human body.
Various studies have shown that these essential fatty acids promote:
lowering blood pressure in hypertensive patients;
decrease in blood triglyceride levels;
a reduction in cardiovascular morbidity and mortality in people with prior cardiovascular pathologies.
