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11 Healthiest Food in Local Market: Nutrition and Benefits

Nutrition, Vitamin

Health issues and doctor visits are prevalent these days. Some of us have been told that some health issues are genetic, and we tend to agree and live with the delusion. This myth can be dispelled up to 90% by taking a proper diet and having adequate knowledge. Trying finding Healthiest Food in Local Market can be a great start.

The healthiest food lists comprise foods that are able to provide you with the right balance of nutrients, guard you against various malignant to chronic diseases, and are readily available in your nearby market. Spinach, Soybean, Peanut & Peanut-Butter, Chickpeas, Lemon, Garlic, Walnut, Avocado, Dark chocolate, Lentils, and Salmon fish are the list of 11 foods that you can include to help in weight management and prevent chronic diseases like diabetes, and cancer, stroke, and heart-related problems.

Healthiest Food in Local Market

Incorporating these healthy options in the right proportion in everyday meals is essential for all, especially for those who are doing light exercise and, more importantly, for those who cannot go for a regular workout or do minimal movement throughout the day. Keeping these top 11 superfoods along with some fasting can bring you good health and happiness.

1. Spinach health benefits

Eating nutritious food is essential to stay healthy and avoiding regular hospital visits, as evidence shows that green vegetables are highly acceptable to the digestive system and promote good health. Spinach is one of rich in nutrients and vitamins A, Vitamin C, Vitamin K, iron, folate, and potassium. Some studies found that its biological activities work as anti-cancer, anti-obesity, hypoglycemic, and hypolipidemic properties of spinach [1]. Despite the immense health benefits of spinach, its consumption is low compared to other leafy vegetables [1]. Easily available in the local market. The nutritional facts of spinach are listed below.

2. Soybean health benefits

If you love cooking and can play with flavors, soybeans will be your favorite food. In fact, soybean is the most desired food in the world and is easily available in the local market.

In an article [3], The top 5 countries in soybean consumption are:

TMT stands for (Thousands Metric Ton)

India: 300.00 TMT

Japan: 200.00 TMT

Vietnam: 120.00 TMT

Mexico: 50.00 TMT

South Korea: 25.00 TMT

Bangladesh: 4:00 TMT

According to a research article, soybeans reduce the risk of several health problems, such as heart disease, stroke, and coronary heart disease, may help with certain cancers, and improve bone health [2]. If you look at the nutritional profile of soybean, then it’s a great source of antioxidants and omega-3 fatty acids, high in protein, fiber, and phytoestrogens, and low in cholesterol and saturated fat [2].

3. Chickpeas health benefits

How can we forget the nutrition box chickpeas when preparing a healthy food list? Some people call it garbanzo beans. Chickpea is renowned for their nutrition and helps you stay full for longer throughout the day and prevent overeating. It helps manage your blood sugar levels, aids digestion, and may prevent type 2 diabetes. According to research it is a great source of high nutrients of dietary fiber, polyunsaturated fatty acid, vitamin C, Vitamin A, Vitamin E, and more [4].

Let’s see the nutritional value of chickpeas.

4. Peanut Butter health benefits

Many people may be calling peanuts nuts, but they are legumes. You can eat peanuts just as peanuts, and if you want to try it with a few slices of bread, making peanut butter is a great option. Both the form of peanut will not affect the nutritional value. Many types of peanut butter are available in the market, but I highly recommend making peanut butter at home by following some easy tricks in the video.

Now you must be wondering what are the health benefits of peanuts and peanut butter. So let’s take a look at what the research says: Peanut consumption may improve total lipid profiles and help maintain high triglycerides [5].

5. Eggs health benefits

Are eggs good or bad for health? This question may arise in your mind as it is a very controversial topic, especially about high dietary cholesterol. But there is relaxing news from the United State Department of Agriculture (USDA) released a guideline for Americans to remove the upper limit for dietary cholesterol [6].

Weight Loss plan

Eating only egg whites or whole eggs has excellent health benefits. It contains essential nutrients like Vitamin D, Vitamin B12, Vitamin B6, and 12 grams of protein in every 100g of serving.

But still, access to any dietary has a bad impact on overall health; 7 eggs per week is a good amount of dietary and health aid.

What if you ate two whole eggs every day?

Healthy individuals are advised not to exceed total cholesterol by more than 300 mg per day [7]. This explanation below will help you determine how much cholesterol is in an egg.

1 Full Egg – 270 mg cholesterol x 2 eggs = 540 mg cholesterol

The human body needs 300 mg of cholesterol per day =

540 mg (2 eggs) – 300 mg = 240 mg cholesterol (Exceeded) per day

6. Garlic health benefits

People with high cholesterol levels and blood pressure may benefit more from garlic. So, if garlic helps reduce bad cholesterol, it can protect you from a heart attack [8]. Garlic contains antioxidants that may prevent Alzheimer’s [9].

Research has found that if garlic oil is consumed continuously for six days, it can reduce the heart rate in heart patients and make your exercise stronger. Garlic has some acceptable side effects, like halitosis and farting [10].

7. Walnut Health Benefits

Overeating is injurious to health, and with walnuts being one of them, it is medically suggested that 7 to 8 walnuts per day are sufficient for any health benefits.

Walnuts are known to improve brain power, manage weight, keep the digestive system healthy, and boost your mood. The explanation of its benefits is hidden in its nutritional value, i.e., it is high in Omega-3 fatty acids, vitamin B-6, vitamin E, folate dietary fiber, etc. [13]

8. Avocado health benefits

Avocado is a superfood that has an endless list of good nutrition and equal dietary benefits for a human being. It helps in reducing the risk of heart attack and is rich in potassium, folate, and vitamins K, C, B5, and E [11].

High fiber and low in bad cholesterol can keep your eyes healthy and control your appetite. The good protein and high fiber content highly support your weight loss goals [12].

9. Dark Chocolate health benefits

I am sure you must be getting confused seeing dark chocolate in the list of healthy foods. But again, in research, it has been found that chocolate contains more antioxidants, high in nutrition, reduces bad cholesterol, and increases good cholesterol [14, 15].

Surprisingly, dark chocolate is potentially neuroprotective and may also improve brain function [16]. Now, seeing these benefits doesn’t necessarily mean that you have a whole pocket of dark chocolate.

Again, I want to remind you that an excess of anything is going to cost your health. Moderate food for good health.

10. Lentils health benefits

Lentil is very common in India; it has good health benefits, and it can reduce cholesterol, diabetes, and colon cancer. Good nutrition can improve heart health and aid in weight loss, and it can also help maintain blood sugar [17].

This is going to be one of the best options for people who do not eat animal meat, so lentils are the best, and you might like them already.

Again, I would like to mention that lentils have some anti-nutrients like trypsin inhibitors, phytic acid, and tannins, which might interfere with the absorption of carbohydrates and protein and decrease the eating quality if you take them more than an average amount [18].

11. Salmon Fish health benefits

Salmon fish is a brilliant taster for millions and is a good source of Omega-3 fatty acids and many more nutrients, which is good news for people addicted to non-veg. Hence, it can help lower blood pressure, reducing the chance of cardiac death and the risk of depression & cancer [19].

However, the best use of salmon, or I can say how many benefits you are able to derive, also depends on how it is cooked.


First things first, Health matters the most in any condition. And there is no hard rule to staying fit. It is just a matter of management in choosing the proper diet. These 11 foods and regular moderate exercises can guard you against maximum chronic disease. Eating only for taste can be problematic after a certain age. So choose the right food which supports your digestive system. In most cases, undigested foods lead to serious health problems.

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Written by

Sobin S. Gupta (MSc)

Sobin S. Gupta is a multifaceted professional—nutritionist, researcher, writer, and diabetes educator. She founded "Nutrition Meet," dedicated to educating the community on preventing and curing chronic diseases. With a passion for health and wellness, Sobin empowers individuals to take control of their well-being through informed dietary choices.

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