If a food comes wrapped in plastic and lists dozens of ingredients, it鈥檚 almost certainly a processed food that isn鈥檛 as healthy as a whole food. Instead, whole foods are closer to their natural form with minimal refining and without added sugar.听
Dr. Adetunji T. Toriola,听WashU Medicine professor of surgery
鈥淲hole foods are packed with essential nutrients such as vitamins, minerals, fiber and antioxidants,鈥 said Dr. Adetunji T. Toriola, WashU Medicine professor of surgery. 鈥淯nlike processed foods, which often lose nutrients during manufacturing, whole foods provide nutritional benefits. For example, fruits and vegetables are excellent sources of vitamins A, C and E, potassium, magnesium and dietary fiber, all of which are crucial for maintaining bodily functions and preventing deficiencies.鈥澨
So while an apple that鈥檚 been peeled and pressed for juice is certainly good for you, about half of its fiber content is lost in its peel. 鈥淭he high fiber content in whole foods plays a critical role in digestive health,鈥 Toriola said. 鈥淒ietary fiber promotes regular bowel movements, helps prevent constipation and fosters a healthy gut microbiome. Whole grains, fruits, vegetables and legumes are excellent sources of both soluble and insoluble fibers, which support digestion, nutrient absorption and overall gastrointestinal health.鈥 Further, eating high-fiber foods leads to greater satiety, which can result in fewer calories consumed overall and helps keep weight in check.
Eating more whole foods is especially crucial this time of year: They鈥檙e loaded with complex carbohydrates, which sustain the body鈥檚 energy 鈥 important when short winter days can lead to feeling lethargic.听
鈥淭hey boost the immune system by providing essential nutrients that strengthen the body鈥檚 natural defense mechanisms. Vitamins A, C and E 鈥 as well as minerals like zinc and selenium 鈥 play vital roles in maintaining a healthy immune response and protecting against infections and illnesses,鈥 Toriola said.听
Whole foods can also help conquer the winter blues 鈥 particularly flaxseeds, walnuts and fatty fish 鈥 which are all high in omega-3s and promote better cognitive function and emotional well-being. 鈥淚ncorporating a variety of whole foods into your daily meals is a simple yet effective way to promote overall health and longevity,鈥 Toriola said.
Types of whole foods
Fruits and听惫别驳别迟补产濒别蝉听
Raw fruits and vegetables are about as minimally processed as it gets, particularly if they鈥檙e eaten with the skin. Most of the antioxidants in fruit are also found in their peels; these compounds help neutralize free radicals that can cause cellular damage and oxidative stress. Wring the most from oranges and lemons by zesting them 鈥 a single teaspoon of orange zest imparts about 15% of the daily amount of vitamin C and four times the fiber than the orange itself.听
Baked Lemon Herb Chicken with Roasted Vegetables
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