The most important foods on your shopping list for healthy cooking.

As we have already covered in one of our articles, the way you eat and treat yourself is very important, especially now that we have gained some pounds during the quarantine. But even if we leave that aside, healthy cooking is something that should become a hobby and a habit for all of us.


While most of us grow up hating spinach, this vegetable is extremely healthy for us and our bodies. It is rich in vitamins A, C and K, manganese, iron and magnesium. While low in carbohydrates, spinach is high in fiber. This fiber can help prevent constipation and improve digestion. Because spinach is full of minerals and vitamins, it has similar effects on your eyesight as carrots. These vitamins also have a positive effect on blood clotting, skin health and the immune system. The iron in spinach is also very beneficial as it helps in the formation of hemoglobin.

Cooking tips: Sauté spinach with onion and garlic paste and then add lemon juice and sesame seeds. Serve it as a side dish with fish or other proteins.

Black beans

Black beans are related to peas, peanuts and lentils, as they are all categorized as legumes. Although it may seem that black beans are too simple a dish to serve only as a side dish, this is not entirely the case.

There are many reasons why this nutritious ingredient should always be on your shopping list. Two of the most important health benefits black beans offer are helping to lower blood pressure and strengthen bone structure. While calcium, magnesium, copper and zinc found in black beans help strengthen your bones, potassium, calcium and magnesium can help you lower your blood pressure naturally.

Cooking tips: Season cooked black beans and puree with a hand blender and serve as a side dish.


Lemons are probably one of the healthiest fruits that offer many benefits to your body. Because it is so rich in vitamin C, lemon juice helps prevent heart disease and strokes. The citric acid found in lemon juice increases the amount of urine your body produces and the pH balance of your urine, which can be useful for two things – preventing kidney stones and weight loss. Also, since our bodies have trouble absorbing iron from plant sources, lemon can be very helpful since it contains both citric acid and vitamin C, which successfully help with iron absorption.

Cooking tips: Most experts advise drinking a few cups of warm water with sliced lemons daily.


Beet is very important because it offers help in lowering pressure and strengthening stamina. It also provides a great source of potassium and helps in weight loss. One thing that is brilliant about beetroot is that you can use it in both savory and sweet dishes. Many people use them in juices, cookies, salads or soups.


Not everyone likes broccoli, and that’s okay. Most people find that it has a neutral or bland taste. But while the taste itself may not be that great, there are certainly many reasons why you shouldn’t avoid this vegetable.

First of all, broccoli is low in carbohydrates but offers a variety of vitamins, minerals and other antioxidants. When it comes to benefits, there is some similarity to black beans, as the vitamin K in broccoli also strengthens bones and lowers blood pressure. The vitamin C found in broccoli helps improve metabolism and balance blood sugar levels, while omega-3 acids prevent inflammation.


This ingredient is often avoided in its raw form because of its unpleasant odor. But whether you eat it raw, roasted or baked, garlic offers many useful health benefits. Garlic can successfully ward off and prevent colds, and it plays a big role in balancing cholesterol levels. It can also lower high blood pressure and is very nutritious despite its low calorie content.


The first great fact about eggs is that eggs contain protein as well as minerals and vitamins. Since eggs contain small portions of many nutrients important to your body, they have many helpful benefits. Even though they have high cholesterol content, they don’t necessarily have a negative effect on it. But they do increase the level of lipoproteins that are useful for your body. One of the most important benefits is also that eggs increase choline levels – this substance builds membranes in cells.

Chia seeds

Even though these black seeds look small, don’t let them fool you – they are very nutritious and offer a great variety of minerals. They are full of antioxidants that help with detoxification. Since they absorb water well, they expand in the stomach, which can reduce appetite. This leads to a good contribution in weight loss, which is why they are often used in diets.