Top 10 healthy foods you need to know about
Good nutrition is a key element of living a healthy life. Beyond helping us to maintain a healthy weight, our diet can also help us reduce risks of chronic diseases like heart disease, high blood pressure, diabetes, osteoporosis, and even cancer. By making smart choices and eating nutritious foods, you can protect yourself from these common health problems. In turn, this will also reduce the need for chemical medication, making your body much healthier and stronger overall. Your daily food choices affect how you feel today, but also how you will feel in the future. Children learn most health-related behaviors from the adults around them, and dietary habits established in childhood often carry into adulthood. Teaching children how to eat healthy at a young age will help them stay healthy throughout their life.
Combined with physical activity, good eating habits can go a long way in boosting your mood, your levels of energy and improve how you feel on a daily basis, so read on to find out what are the healthiest foods to stock up your fridge with.
Healthy food tips:
- Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer.
- Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer.
- The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.
- Replace soft drinks that are full of sugar with water and herbal tea
- Ensure that vegetables and fruits make up about 50 percent of each meal
- Swap cow's milk for plant-based milk, to reduce your intake of animal fat
- Eat whole fruits instead of drinking industrial fruit juices
- Eat more lean protein, which can be found in eggs, tofu, fish, and nuts
Take a look at the top 10 food you need to include in your diet to stay healthy and fit:
- Dark chocolate
Cocoa is rich in antioxidants and flavonoids which reduce blood pressure and remove harmful radicals from the body. Dark chocolate has also been credited to have a positive impact on cognitive ability, keeping people mentally sharp.
A rich source of Omega 3 fatty acids, salmon is one of the best seafood that you could have. The nutrients in salmon have been seen to reduce the chances of developing heart disease and cancer. Salmon is also credited to reduce the incidence of depression in people.
Barnyard, foxtail, finger, little…there are so many types of millets available out there. A great source of copper, manganese, magnesium, and phosphorous, millets are power-packed with nutrients and flavor. They have heart-protective properties, remove gallstones, and reduce the risk of Type 2 Diabetes.
A great source of fiber and folate, Avocados are at the top of the healthiest foods to eat. From lowering blood pressure to managing your weight, they help in multiple ways. Avocados have anti-inflammatory properties and are great for people of all ages.
A study by Harvard Medical School proved that eating blueberries regularly keeps cognitive decline at bay. Filled with antioxidants, fiber, and phytonutrients, blueberries have anti-inflammatory, neuroprotective, and cardioprotective properties.
Vitamins B1, B2, B3, B6, B12 and C, selenium, copper, potassium, zinc, folate…the list of the vitamins and nutrients that mushrooms possess is endless. Mushrooms reduce fat levels, lower oxidative stress, and are great antioxidants.
- Leafy vegetables
Spinach, broccoli, kale, mint, curry leaves, and fenugreek are some green leafy vegetables that have phenomenal health benefits. In addition to magnesium, selenium, zinc, phosphorus, folic acid, calcium, and iron, greens are a great source of vitamins A, B6, C, E, and K. They have a great impact on cardiovascular health and are known to reduce the risk of Type 2 diabetes.
A great source of Omega 3 fatty acids, nuts are also one of the greatest sources of protein for vegetarians. From reducing the free radicals in your body to helping you repair injured muscles, nuts are extremely healthy for everyone.
- Citrus fruits
If you’re lacking Vitamin C, then pick up any citrus fruit immediately. Oranges, lemons, limes, grapefruits, and mandarins will reduce your cholesterol level and reduce the likelihood of your developing dangerous conditions like scurvy.
Great sources of protein, eggs contain riboflavin, Vitamin B12, and Omega 3 fatty acids. They are known to reduce cardiovascular stress and prevent the likelihood of heart disease.