I’m very excited to share the latest addition to my “Healthy Foods A to Z Series!” Today, we focus on all the delicious healthy foods that start with B! Eating healthy doesn’t have to be a bore, so I’ll outline all the foods you may not even realize are actually good for you!
The best part is, I’m doing this with every letter of the alphabet so you’ll always have a reference.
Foods That Start With the Letter B
I am sure you have heard the saying “variety is the spice of life.” This saying has never been more true than when it comes to eating. Eating a variety of healthy foods will ensure that you are getting all the nutrients your body needs, and also help ward off boredom with food choices.
In this blog post I will detail some of my favorite healthy foods that start with the letter B so you can find new ideas for your next meal!
Bananas are one of my favorite fruits. I used to hate them growing up, but now I eat one everyday! They have a lot of health benefits and are really delicious. When I eat them, I feel less hungry afterwards due to the fiber, and enjoy the sweet taste. Bananas also have lots of potassium which helps to keep your blood pressure down and prevent strokes. It’s also a great workout recovery food that starts with b. They’re super healthy and nutritious!
To enjoy a banana, you want to peel it and then slice it into rounds or chunks that are about ½ an inch thick or smaller before eating. You can also top one off with your favorite nuts, seeds, or dried fruit for some variety. For a pre workout snack, I top it off with peanut or almond butter!
Be the healthiest person you know by adding in bamboo to your diet! Bamboo is a type of plant that has been used in traditional Chinese medicine for its health properties. One bamboo shoot can provide approximately 45% of the daily recommended intake for calcium, which supports strong bones and teeth formation. It also contains large amounts of potassium, magnesium and zinc as well, making bamboo one nutritious food to add into your diet!
Bamboo is also rich in antioxidants which contribute to its many health benefits! It has been shown that compounds found in bamboo
- provide anti-inflammatory properties
- reduce blood pressure levels
- help regulate insulin secretion
There are many ways to enjoy bamboo!
You can use bamboo shoots as a substitute for pasta or rice in your favorite dishes, roast bamboo sticks and add them to soups like miso soup, eat bamboo leaves raw as an appetizer before sushi meals.
The Barbados fruit is a tree fruit that is usually considered to be the national fruit of Barbados. The fruit is shaped like a large orange, but unlike oranges, the skin of the Barbados fruit isn’t rough and doesn’t have any prickles. Health benefits include that the Barbados fruit has an abundance of vitamin C, calcium and potassium.
Barberry is a plant that grows mainly in South America, Africa, and Asia. It’s related to the rose family and has thorns on its branches.
The plant has been used to make medicine for centuries.
According to Dr. Health Benefits, the healing properties of barberry include helping with:
- boosting immunity
- treating tooth decay
- preventing cancer
- improving circulation
- easing menstrual cramps.
You can enjoy barberry in many different ways:
- Eat it raw in salads and spread the seeds on toast.
- Add ground barberry to soups, dips or sauces for a unique flavor.
- Make tea from dried leaves by steeping them in hot water for about 20 minutes. Then strain out the leaves and enjoy with honey, lemon and licorice root if desired.
The beach plum is a woodland shrub with small green flowers and edible fruit. It usually stands at 5 or 6 feet tall. The fruit is a dark purple color, has an acidic flavor, and contains small seeds that can be eaten or spit out if the person eating it does not like them. Beach plums are said to help regulate digestion by making your stomach feel better while also helping produce digestive juices in order to process food more efficiently.
Beechnut is actually a fruit, though it does have a nutty taste! It is a type of fruit-nut that grows on the beech tree. It is popular in America for the fruit, but in Europe, it’s more popular for the wood.
Beechnuts are high in vitamins and minerals! They are a great addition to salads, desserts or just eaten by themselves!
Bilberries are a dark blueberry look-alike that grow predominantly in Europe and North America. It’s the European blueberry!
Bilberries have been found to help kill cancer cells in the body which could be due to their high antioxidant content. There is also evidence that bilberries can help fight against bad vision, high cholesterol, and lower blood sugar levels in type 2 diabetes patients.
Black cherries are a species of cherry native to North America and the northern coasts of Africa. They grow wild, but are cultivated in other parts of the world for their high levels of antioxidants.
There are so many health benefits!
- rich in antioxidants, which can help reduce inflammation and lower your risk of chronic diseases
- provide nutrients such as vitamin C and potassium that promote cardiovascular health
- The anthocyanins found in black cherries have been shown to decrease blood sugar levels by regulating excess glucose from the bloodstream
So, if you’re looking for a snack or want to add some extra flavor to your favorite dish try adding black cherries! And don’t forget all those other benefits too!
Blackberries are a very healthy fruit. They are a good source of fiber, calcium and vitamin C. The antioxidants in them work to fight against free radicals that cause damage to cells and tissues in the body.
- Fiber content helps promote digestive health
- they contain manganese which is essential for mitochondrial function
- Good source of Vitamin C, an antioxidant that boosts immune system functioning
- high levels of folate help prevent strokes as well as heart disease
- High levels of potassium can lower blood pressure by regulating fluid balance within the body’s cells (fluid retention
- Calcium content promotes bone growth and prevents osteoporosis
Blackcurrants are a type of berry that have a tart, sour taste. They are usually consumed raw or in sauces and jams with other fruits such as raspberries.
Blackcurrants contain high levels of Vitamin C (more than three times the amount found in oranges) and anthocyanins which may help protect against some cancers, heart disease, diabetes and age-related cognitive decline.
They also provide anti-inflammatory benefits for those suffering from arthritis by lowering joint pain levels.
- Blackcurrants are high in vitamin C
- They’re a good source of antioxidants, which are important for skin health.
- You’ll feel healthier and more energized when you start your day with blackcurrants.
The blood orange is a type of orange that is very popular in many countries.
Blood oranges are usually grown during the winter, and they have skin that has an unusual dark red color. They grow on a citrus tree. Unlike regular oranges, there is no white pulp at all inside these types of fruits; instead it has a deep crimson-colored juice which gives them their namesake as well as their high levels of antioxidants. Blood oranges contain more vitamin C than any other citrus fruit too!
One great thing about blood oranges though is not only do they taste good but you can use them to cook with because it doesn’t alter the flavor or appearance like lemons would if cooked for example in a recipe. They also have a strong floral fragrance to them too, which is something that you don’t always find in citrus fruits.
Blueberries are a type of small, round fruit. They have blue-black skin and rich flavor when ripe. Blueberries often grow in groups on long canes as well as shorter bushes with multiple branches growing together to form what is called an “annual corymb” or “cluster”. The berries range from dark violet to pale green at maturity, but other colors such as pink exist too! When the berries are fully mature they will have soft skins that look like wrinkles and seem wet.
You can enjoy blueberries in many ways! They are great in salads, muffins, or decadent desserts. You can also enjoy them for breakfast with cereal and milk!
Blueberries have many health benefits too! They are a good source of vitamin C and dietary fiber. The antioxidants in blueberries may have anti-inflammatory properties as well as cardiovascular protection against heart disease by lowering blood pressure and cholesterol levels while keeping the arteries healthy. Blueberry extract has strong evidence to support that it helps brain function because there is an increase in nerve growth factor which plays a critical role in learning ability and memory formation.
The only reason I know what a boysenberry is, is from watching Pretty Little Liars. It was was Ezra’s favorite pie!
But what is it? Boysenberry is a particular type of blackberry. Blackberries are actually a deep purple color, with white flesh that can turn red when cooked – but boysenberries stay their original dark-purple color and may be slightly sweeter than regular blackberries too!
Health benefits? Boysenberries have an antioxidant compound called ellagic acid which is said to protect against harmful bacteria in the mouth (hence why it’s great for dental hygiene) while also fighting inflammation throughout the body. It has been found to lower insulin resistance so you might find this berry useful if you’re diabetic or pre-diabetic as well. This berry will also help boost your immune system by being rich in vitamins A, C, D and E along with other nutrients.
Ways you can enjoy Boysenberry?
- You can eat them raw
- put them in things such as oatmeal or cereal
- make jam from boysenberries
- bake with them
Vegetables that start with the letter b
Broccoli is a type of plant that is a close relative to the cabbage family. It has a distinctive stalk and is considered to be a green vegetable. The shape of broccoli can vary greatly and tastes best when it’s cooked. It’s got lots of vitamins and minerals so it’s good for you too!
Broccoli comes with many health benefits like immunity development, healthy heart, and improved bone density. With all the benefits it also come with few disadvantages like high levels of oxalate which may increase risk of kidney stones in some people. To eat broccoli there are many ways such as steamed, salads, stir fry or raw!
Brussel Sprouts are harvested from the Brussles sprout plant, which is a cool-season crop. They are sometimes called Brussel Sprouts in the United States. They are typically eaten boiled or roasted with olive oil and salt.
Brussel Sprouts and other cruciferous vegetables have many health benefits that make them an important part of a healthy diet. However, they contain goitrogens, meaning they can impact thyroid function in those who already have low thyroid function.
Beets are a root vegetable that come in a variety of colors. They have their own unique flavor and can be eaten raw as well as cooked. They can be enjoyed roasted, steamed, pickled, boiled and souped.
Beets contain an antioxidant called betalain which is good for the heart and mind. It can also act as a detoxifier for the body, by removing harmful substances such as pesticides from fruits and vegetables. The betalain also contains anti-inflammatory properties.
Broccoli rabe is a leafy vegetable in the same family as broccoli, cabbage and cauliflower. It has a spicy flavor to it, with a crunchy texture similar of that of watercress. Broccoli rabe can be eaten raw or cooked in many dishes like pastas, stir fry’s, casseroles, and soup. The best part about broccoli rabe is that it can be grown in all climates!
Broccoli rabe contains high levels of vitamin C and vitamin A.
- Vitamin C is important for collagen production, which helps maintain healthy skin and connective tissues.
- Vitamin A is essential for eye health, growth and development, cell metabolism regulation, immune function and healthy vision.
Bok choy is a vegetable that is green or reddish-white in color. It has long cylindrical stems that contain dark green leafy tops, and it grows in a “head” formation. The two main varieties of bok choy are the Shanghai bok choy and the baby bok choy. They both have a mild flavor, and are high in vitamin A, potassium, calcium, and fiber.
Bok choy is delicious when you boil it briefly with other vegetables like cabbage or carrots, or when you stir fry it with garlic and soy sauce. You can also steam the veggie for an even healthier option.
Butternut squash, or “pumpkin squash” is very popular in the United States and is so called because of its orange color. Butternut squash has a nutty flavor and is low on calories! The butternut squash contains a high amount of Vitamin A, making it a perfect food for women who are pregnant or breastfeeding. Butternut squash can be eaten in soups, pureed as a baby food, mixed with grains as an alternative to rice or pasta, and roasted to make a delicious side dish that can be served at any meal!
Bell peppers are a type of pepper that come from the same family as Paprika. Bell peppers are high in fiber and Vitamin C, but they have low levels of Vitamin A. One benefit of eating bell peppers is that they can lower cholesterol levels, which makes the heart healthier.
The health benefits of eating bell peppers depend on how you prepare them. Usually, it’s best to eat raw or grilled bell peppers because of their nutritional value.
The many ways to eat bell peppers include:
- adding them to tomato sauce for pasta
- making a risotto with them
- or stuffing them with ground beef and breadcrumbs with the addition of rice and cooking all together
Bitter Gourd (Melon)
Bitter gourd can be eaten in so many different ways. Some people peel it and leave the skin on that way the vegetable will last longer in the fridge. One of the most popular ways to eat bitter gourd is by peeling and then frying it. For a healthier version, some people boil it before eating it. Others prefer to simply slice or dice the vegetable and add it to their salads or stir fry dishes. Others may also enjoy juicing or drinking its juice.
One of the health benefits of bitter gourd is that it has been known to reduce stomach gas. Since bitter gourd can act as a therapeutic drink, people often drink one cup before eating any heavy food that causes gas build
The banana squash is a type of squash that is a cross between the banana pepper and the butternut squash. It has a mild taste when ripe, yet it starts out with an initial kick from its parent plants.
It can be roasted in chunks or mashed into a soup, and may also make for good latkes (pancakes) or breading on chicken breasts!
The health benefits of the banana squash vary depending on how it is used, but it has been cited as a good source of potassium and fiber.
In addition to its nutritional aspects, this vegetable is popular because of its bright yellow color; if you are looking for some natural food coloring that would work nicely in your dishes or when decorating desserts such as cupcakes, then consider using the banana squash!
Black-eyed peas are in the pea family, and they are also called cowpeas. Black-eyed peas have nutritional benefits such as high amount of protein and fiber. There are many ways to cook black-eyed peas: boiled, fried, boiled with salt pork or bacon, baked, dried and canned.
They are typically enjoy on New Years Day!
Healthy Fats that start with the letter b
The best type of butter to eat for health is a grass-fed butter. Butter is primarily consumed in the form of spreadable fats, which are either solid or semi-solid at room temperature. The type of fat that is in butter can vary, but it typically ranges from unsaturated to saturated fats. The amount and type of fat found in the butter largely depends on what animal’s milk was used to produce it and what stage the cream was during when it went through the churning process. Butter also contains proteins like lactalbumin (which helps promote digestion) and lysozyme (an enzyme that destroys disease-causing bacteria).
When buying butter make sure the only ingredient is cream.
Beeswax is a natural wax produced by honey bees of the genus Apis. It is mainly used for producing honeycombs.
There are some health benefits in ingesting it!
- It can relieve skin lesions and promote the healing process
- it has an antibacterial effect that can help to kill any bacteria on your skin
- it can also help strengthen your immune system!
Blue cheese is typically made from cow’s milk that has been curdled and then allowed to grow mold. The cheese is both tangy and rich because of the blue mold in it. It can be a crumbly cheese or one that retains its shape. Blue cheese can also be different shades of blue, it just all depends on how long it spends being exposed to the mold.
Some health benefits of this type of cheese are the presence of probiotics, nutrients like calcium, phosphorus, potassium and protein. These nutrients are what make this type of cheese good for your heart and bones because they can ease inflammation when consumed in small quantities.
You can eat blue cheese in many ways! For example, it’s great served with fruit and nuts for a nice after-dinner snack. It goes good with turkey and wraps. You can also put it on top of macaroni and cheese, or use it as breading for chicken breast.
How many of the above foods that start with b are on your likes and dislikes list? While I’m actually not too fond of the vegetables on this list (we’ll get to my favorites in another post), I love the fruits and fats!
How would you like to know more about the holistic health principles I teach? Learn how to incorporate all your favorite foods with being healthy and lose weight in the process.
Over the delivery of 12 issues you’ll learn:
-How to deal with stress and anxiety
-How to overcome food addiction
The barriers separating you from your health goals
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