Healthy food shopping

Healthy eating starts with healthy food shopping. The healthier our shopping habits, the healthier our eating habits will be. It is important to be mindful when you shop.

Think about what you need, and whether what you want, is really what you need. The following list of foods will start you off on your healthy shopping spree:


One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C, which are two essential bone-building nutrients.


Salmon is a great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. One serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.


Avocados are rich in healthy fats proven to lower cholesterol by about 20 percent. One has more than half the fibre and 40 percent of the folate you need daily, which may reduce your risk of heart disease.


One lemon has more than 100 percent of your daily intake of vitamin C, which may help increase ‘good’ HDL cholesterol levels and strengthen bones. The citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Dark Chocolate

Just one piece of dark chocolate a day can reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids, which are antioxidants shown to reduce ‘bad’ LDL cholesterol and increase ‘good’ HDL levels.


One red potato contains 66 micrograms of cell-building folate, which is about the same amount found in one cup of spinach or broccoli and eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.


Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer and may protect against sun damage, too.


In addition to being essential in the fight against vampires, garlic can inhibit the growth of bacteria. Allicin, a compound found in garlic, works as am anti-inflammatory and has been shown to help lower cholesterol and blood pressure levels.


Spinach contains immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and vegetables, spinach is one of the most effective.


Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by around 20 percent and may also reduce your risk of breast cancer.


14 Feb, 2020

2 thoughts on “Healthy food shopping

  1. The link between our health and our diet is now firmly established, so any information such as this which helps us build a meal around a healthy shopping list is great.

    I’d happily eat everything on this list, just not on the same plate!

    1. Thanks. Yes, of course. I’d also quite happily eat what’s on the list, but not sure all of the food on the list agree with me.

      The correlation between food and illness is staggering. We must all do more to make sure we’re eating healthy food.

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