12 Everyday Foods You Likely Have at Home That Have Health Benefits
Your pantry and fridge most likely already have a few of these staples.
You've probably seen ads or social media posts claiming that to be healthy you must be taking a "superfood supplement" or eating expensive and organic foods. Nothing could be further from the truth. There are plenty of staples you probably already have at home that provide you numerous health benefits. Whether it's your favorite pasta or fruit, if you have a varied diet, chances are you're already getting all of the nutrients you need.
We're here to debunk the myth that the only way to achieve optimal health is through expensive and often inaccessible supplements. Here are some common, everyday foods that offer plenty of benefits.
Bread
You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels.
Oats
Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain, and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Opt for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index.
Sweet potatoes
This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system.
Pasta
You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet.
Sweet potatoes
This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system.
Pasta
You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet.
Berries
Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity.
Bananas
Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthlines reports that bananas also make a great preworkout snack since they fill you with energy and keep you feeling fuller for longer.
Nuts
Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack.
Onions
Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
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