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Friday, September 18, 2020

Healthy Ingredients That Are Must Haves in Your Kitchen

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Eating healthy should not be a hard decision. With all the strange illnesses that people are suffering from due to sedentary lifestyles, it is very important to ensure you always have healthy ingredients in your kitchen and pantry.

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Most of these can easily be purchased from the grocery store near you. Below are some of the healthiest ingredients you can use.

Red Wine

Red wine has resveratrol, which is a polyphenol that comes from the skin of the grapes. This compound has both antioxidants and anti-cancer properties. The flavonoids present in red wine help in lowering the risk of suffering from coronary artery illnesses by reducing clotting and increasing good cholesterol levels. However, sweeter red wines have fewer flavonoids and vice versa.


The oil that is present on the bark of a cinnamon plant is what has all the health benefits. These oils are said to possess anticoagulation and antimicrobial powers besides helping in reducing inflammation. Cinnamon can also help you in enhancing your body’s response to insulin and boost the brain and colon health.


Although it is common to find this spice in many kitchens, not all people know about its health benefits. Taking ground cumin will help improve your cardiac health, ward off infections, and fight inflammation. A half teaspoon of cumin powder will offer you the same levels of antioxidants as a carrot would.

Olive oil

Olive oil has phenolic compounds, which make it have anti-inflammatory health benefits besides its pleasant taste. This oil is also recommended for people who want to keep their cardiac health in check and lower their rate of obesity. The extra virgin oil bears the most antioxidants as it is derived from the initial pressing of olives. Regardless of the variety you choose to use, olive oil helps fight against cancer, cardiovascular illnesses, and cognitive problems. It will also help in boosting your bone and digestive health.

Fresh herbs

These are full of antioxidants in their leaves besides filling your dish with flavor. When used on leftovers, fresh herbs can transform them into a fresh meal. Try adding a few leaves of fresh herbs to the dinner you order, and everyone will believe it was home-cooked. Do not just buy a single type; try stocking a variety of the cilantro; rosemary for a marinade to use on your roast chicken or steaming cup of tea and basil for Italian dishes.

To preserve your fresh herbs and ensure they stay that way for long, consider putting them in the dry, cold refrigerator drawer instead of wrapping them with plastic. You can also stuff your spring in a glass of water.


A single egg has six grams of protein that can help you feel full, yet you will only consume 70 calories. Taking one egg every morning can help you lose those extra pounds. To avoid the hassle that comes with preparing an egg every morning, hard boil a number of them at the start of the week for your breakfast needs. They can go very well with fruit or cheese. Alternatively, you can fry your egg and put it on top of a rice and vegetable plate to give you some extra protein.


One cup of cooked quinoa will give you 8 grams worth of protein and 5g fiber. All this sums up to 222 calories. This grain is also a great source of iron and vitamin B. The best part is that this grain cooks very fast. It is usually ready within just minutes.
For a quick, healthy meal, add quinoa to shredded chicken, lemon, chopped vegetables, pepper, salt, and olive oil.

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It is one of the few ingredients that can last in your home for many years. Apart from being a sweetener, honey can help soothe a hangover and cough both in children and adults. To enjoy it more, use honey to sweeten homemade salad dressings and marinades. You can also use it in place of sugar when baking. Also, if you are trying to stop or reduce the intake of sugar, why not try honey instead in your coffee or tea?


These fruits are very cheap and easy to access. They are great while preparing meat and fish since their acids help in breaking down the raw flesh, making spices and juices blend.

Lemons go very well with fresh leafy greens and any other vegetable besides being a great tart. Who doesn’t like a cold glass of lemonade? These fruits are a must-have at home.

Apple Cider Vinegar

If you go to any grocery store, you will encounter numerous vinegar types. However, apple cider vinegar is simply the tastiest of them all. Since this liquid is a tart, you can use it on any dish that has become too sweet or salty. The best part of using apple cider vinegar is the fact that it doesn’t add any extra flavor to your dishes, which could ruin it.


These are a must-have in any kitchen as they offer a flavorful base for any recipe. First, perfect your sautéed onions before moving on to prepare exciting shallots and scallions, which provide a new world to your dining experience. You can either choose red or white onions for your cooking needs.


If you want to keep your cardiac health in check, consider having nuts in your house at all times. Eating a handful of nuts every day will help you live a longer, healthier life. What is more, they are very delicious and add crunchiness to any dish. Most nuts are pricey and so, you should chop them to ensure you only consume a handful.


These have numerous health benefits and are available in many varieties. When it comes to chlorella vs spirulina, you should note that there is a big difference between the two. Chlorella is green algae from freshwater. It is packed with vitamins, protein, amino acids, minerals, and nucleic acids.

This alga has a very high level of chlorophyll that helps in cleaning the blood thus, aiding in detoxification. On the other hand, spirulina is blue-green algae that are full of fiber, vitamins, proteins, important fatty acids, and minerals. It also packs many antioxidants and polysaccharides. Spirulina has few calories and is considered a complete protein source, which has also shown weight loss benefits.

Possessing the above ingredients assures you not only a delicious meal but also a healthy life. Most of them are also not too costly and, therefore, you should not compromise your health by lacking them in your home.

Nutrients and Foods
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Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.
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