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Top 10 Everyday Healthy Foods in Your Kitchen That You Should Be Eating

on 14th Sep, 2017
healthy%20foods%20in%20your%20kitchen
Look around your kitchen do you see any healthy foods? Surprisingly, there are many of them in your kitchen that you haven’t explored. You can eat them raw as a snack or combine to make healthy salads for you and the family.

Knowing what these foods contain and the benefits they give to the body can help you achieve your healthy eating goal. Here, we will reveal some of these foods and how they can help you lead a healthy life.

1. Making Fruit Salads with Carrots

Many of us are not eating enough carrot even though we have them in abundance in our kitchen. Knowing its nutritional value and health benefits can make us have a change of mind.

Carrot contains a high amount of beta-carotene which has potent anti-ageing properties. It also helps to knock off damages caused by free radicals in the body. The vitamin A found in carrot is ideal for the cleansing of the body system and also promotes healthier skin. It also assists the liver in flushing out harmful toxins in the body.

A medium sized carrot contains approximately 30 calories, making it convenient for on-the-go snacking and use in salad making. Carrot has numerous health benefits and is among the vegetables used in making the best salad in Dubai or anywhere in the Middle East.

Other Health Benefits Of Carrot:

  • High dietary fibre to help maintain good digestive health
  • Rich in beta carotene which helps to prevent lung cancer
  • Contributes to lower risk of macular degeneration in elderly people
  • Rich in vitamin A for improving eyesight


2. Tomato for Good Health

Tomato is another delicious vegetable and a great gift to the world. It is considered both as a fruit and vegetable and makes up a vital part of cuisines across the globe. Consuming tomatoes daily, either raw or cooked provides a significant boost to health.

They are considered one of the healthiest vegetables to consume because of the little amount of calorie they contain. A hundred gram (100g) of tomatoes contains 18 calories, and they also have low-fat content and zero cholesterol levels. In fact, tomatoes are highly recommended by dieticians for cholesterol controlling as well as weight reduction diet programs.

Consuming them on a daily basis will unleash its enormous lycopene contents in the body to help scavenge and destroy cancer causing cells. They also do not only prevent but have been shown to fight against prostate cancer.

Tomatoes can be consumed raw in salads or cooked. They also add great taste to various meals.

Other Health Benefits Of Tomatoes:

  • Rich source of vitamin C which fights against cancer causing free radicals.
  • Rich in Vitamin K which helps in blood clotting and control of bleeding.
  • Contains an impressive level of potassium (a vasodilator) which contributes to reducing the risk of hypertension.


3. Peas

Peas are great vegetables that usually come prepared in the fresh, canned or frozen state. They are considered starchy vegetables along with other foods like corn and potatoes. But, peas are healthy.

What makes them different from others is the high protein content. Peas are said to contain four times the amount of protein found in cooked carrots.

The high amount of protein and fibre peas provides, makes them great filling food for weight loss management. Eating an adequate amount of fibre and protein can help to keep your appetite under control and reduce the number of calories you have to consume daily.

Peas have 62 calories per 170-gram serving. They also make an excellent combination when used in salad.

Other Health Benefits of Peas:

  • High fibre helps to enhance bowel health and prevent constipation
  • Very rich in niacin which contributes to lower triglyceride production


4. Cabbage

Cabbage is one of the most delicious and healthiest foods used in making salads. It can be prepared in many ways and added either cooked or raw in salads.

Surprisingly, cabbage contains a high amount of vitamin C than oranges. Vitamin C is one of the antioxidants the body needs to help fight free radicals that cause ageing.

Cabbage is also very rich in fibre, which does not only help the body to retain water but maintains the bulkiness of foods that pass through our bowels, which makes it an excellent remedy for constipation as well as other digestion-related issues.

Other Health Benefits of Cabbage:

  • Rich in beta carotene for improving eye health
  • Recommended for healthy weight loss due to high fibre and nutrient content
  • Excellent source of calcium, potassium, and magnesium essential for bone health


5. Kale

Kale is one of the vegetables the body needs to get enough of because of its nutritional value and health benefits. It contains little calories, zero fat, and high fibre content.

A cup of Kale contains about 36 calories and 5 grams of fibre. The high fibre content is responsible for kale’s ability to aid digestion.

Kale is regarded an excellent detoxifying food as a result of its rich fibre and sulphur content which not only help detoxify but keeps the liver in good health.

Though kale is a healthy food, it is not a good idea to eat the leafy greens raw. The reason is that it is a goitrogenic vegetable which can inhibit iodine uptake by the thyroid gland if eaten raw.

Other Health Benefits of Kale:

  • Excellent source of vitamin A, great for skin, and vision health
  • Rich source of calcium for preventing osteoporosis, bone loss, and maintaining great metabolism
  • Cholesterol level can reduce when you consume enough kale


6. Cucumber

Cucumber is a nutrient dense fruit, though many thought it to be a vegetable. It contains a high amount of some important plant compounds and antioxidants capable of treating and preventing some health-related conditions.

The water content, soluble fibre and low calories (45 calories per 300 gram) of the fruit makes it ideal for aiding weight loss and promoting hydration.

Eating cucumbers unpeeled is a perfect way to maximize their nutrient content. Peeling it before eating will lower the fibre, including some vitamins and minerals.

Dehydration is one of the primary risk factors that cause constipation because it can alter the body's water balance and make it difficult for the passage of stool. Cucumber has a high amount of water and also promotes hydration. That is why eating enough cucumber can help prevent constipation.

Cucumber has a unique taste and can be eaten raw as a snack. It is also paired with salad dressing to add a bit more flavour.

Other Health Benefits of Cucumber:

  • High water content helps to dissolve kidney stone
  • Rich in silica to keep the hair and nails shiner
  • The compound known as sterol in cucumber lowers bad cholesterol


7. Onions

Onions are one of the healthy everyday foods commonly found in our kitchen. It is a vegetable that gives layers of colour, flavour, and texture to a wide variety of recipes.

Onions are a great source of vitamin C, which helps to protect the body against immune system deficiencies. Vitamin C in addition to other health benefits protects against skin wrinkling and eye disease.

Many people do not eat more than just a few slices of this great vegetable on a daily basis, so it is not going to provide enough fibre in their diet. You can make a chilli with onions, fruit salad, kiwi, mango, lemon juice, green salad or cilantro to help enhance your overall fibre intake.

Onions are also cholesterol, fat, and sodium free, making them ideal for weight management and maintenance. They also contain 45 calories per serving.

Other Health Benefits of Onions:

  • Rich in insoluble fibre lowers risk of diverticulosis
  • Contains phosphorus, essential for bone and teeth health
  • Rich in folate which plays vital role in DNA synthesis and repair


8. Avocado

For people who are looking to improve skin appearance, lower risk of life-threatening diseases like diabetes, cancer and heart diseases, avocado is one of the healthiest foods that can provide these benefits.

Avocado is a nutrient dense food, containing more than 20 vitamins and minerals. It is known as the only fruit that offers a reasonable amount of healthy monounsaturated fatty acids. One-third of a medium-sized (50g) avocado has approximately 80 calories.

Avocado, also known as butter fruit or alligator pear because of its shape, contains a high amount of potassium, responsible for its ability to reduce the risk of kidney failure and normalize blood pressure.

Avocado can be eaten raw as a snack and taste good. It is also combined with other healthy foods to make a salad or smoothie.

Other Health Benefits of Avocado:

  • High in Lutein and Zeaxanthin (antioxidants) to help reduce the risk of cataracts and macular degeneration.
  • Contains a high amount of fibre which is beneficial for metabolic health and weight loss.

9. Watermelon

Watermelon is a highly nutritious and delicious fruit used for making healthy salads. It can be enjoyed directly, with each juicy bite containing high levels of vitamin A, B6 and C to help you maintain good health.

Watermelon is made up of about 92 percent of water and fibre, which aids healthy digestion. It also contains important compounds like lycopene and cucurbitacin E which have great potential to prevent cancer.

The fruit contains 30 calories in 100 grams. And though it is poor in fibre, it contains a considerable amount of potassium, copper and other nutrients that are lacking in many western diets.

Other Health Benefits of Watermelon:

  • Provides high level of lycopene which helps to maintain eye health
  • Rich in citrulline which is partly responsible for easing muscle soreness

10. Kiwifruit

If you are looking forward to achieving your clean eating goals and improve overall health, kiwifruit is your best bet. The fruit has more vitamin C than oranges of the same amount. The green flesh with tiny black seeds of kiwifruits also gives a dramatic tropical flair to any kind fruit salads.

Kiwi contains 42 calories in 69 grams. Its low calorie and high fibre content are essential for blood sugar control and for maintaining good cardiovascular and colon health.

Eating a couple of kiwifruit on a daily basis can significantly reduce your risk of blood clots. It may also lower the number of fats in your blood as well.

Kiwifruits are very delicious and eaten as is. You can also add them to your fruit salad or enjoy the nutrient and fibre-dense skin alone.

Other Health Benefits of Kiwifruit:

  • Supplies lutein which protects the skin and prevents eye diseases
  • High vitamin C may help protect against respiratory symptom associated with asthma

Conclusion

These ten everyday healthy foods will not just improve your health but help you achieve your clean eating goals. They contain a moderate amount of calories per serving and supply nutrients that help the body to fight diseases and grow stronger in health. These healthy fruits and vegetables can also be consumed as is or added to different types of salad.

You can fit these healthy fruits and vegetables into your diet and still achieve your desired weight loss or clean eating goal. So if you are looking where to find the best salad in Dubai, Abu Dhabi or Saudi, Circle Café has a broad range of options to quench your taste and meet your nutrient needs. Why not join us today and explore the full menu of fresh, healthy salads that will nourish your body for life.