One must eat the right kind of food to maintain good health. It is essential to take foods that prevent diseases and promote general well-being. What should you eat? Here a few food items that are beneficial for good health.
Top 10 Foods You Should Eat Everyday
- Oats are very beneficial in the prevention of heart disease. They contain fiber, which protects one against heart disease as it makes the arteries suppler and lowers blood cholesterol level. Oats contain carbohydrates, but they are complex carbohydrates. Due to their protein content, the sugar released into the bloodstream is slowed down, enabling the use of fuel as energy and in building muscle. Building muscles help in burning off calories more efficiently.
- Walnuts are very beneficial for health. They contain plenty of anti-inflammatory phytochemicals (polyphenols) and a lot of muscle-building protein. Other nuts such as almonds, peanuts, soy nuts, etc prevent heart disease.
- Blue Berries are not only tasty but beneficial for health. They contain a lot of antioxidants and help in preventing diabetes, cancer, age-related loss of memory. They contain a lot of antioxidant Vitamins A as well as C. They promote cardiovascular health.
- Black Beans enhance brain power as they contain anthocyanins, which happen to be antioxidants that improve brain function. About ½ a cup of a daily serving of these beans provides about 8 gm of protein and 7 gms of fiber. Beans, on the whole, are low in calories and do not contain any artery-clogging or saturated that can cause heart disease. Beans such as fava, kidney, pinto, lentils, and peas can be quite tasty to eat.
- Tomatoes provide protection against cancer if cooked rather than taken raw. Take plenty of tomato paste and sauce for lycopene protection. Red tomatoes are the ones, which contain a lot of lycopene. The latter protects you against lung, stomach, bladder and prostate, and skin cancer and of course heart disease.
- Yoghurt – It boosts the immune system and provides protection against cancer. It helps in absorbing zinc, Vitamin B, calcium, carbohydrates. It prevents nausea, diarrhea, constipation as well as bloating.
- Carrots contain fat-soluble phytochemicals beta-carotene as well as Vitamin A. They protect you against cancer as well as inflammatory conditions such as rheumatoid arthritis as well as asthma.
- Spinach – This is also useful in preventing heart disease. It contains plenty of lutein, which happens to be a chemical compound that counteracts macular degeneration. It helps in muscle building.
- Oranges – This has a lot of Vitamin C. Orange juice is also very good for health. They contain phytonutrients and antioxidants, which reduce blood pressure and help in the heart remaining healthy.
- Olive Oil – Olive oil contains monounsaturated fatty acids. It protects you from heart disease by controlling the bad cholesterol within the body. At the same time, it promotes “good” cholesterol.
It is important to eat healthily. One should not eat fatty foods, but rather foods that promote better health. Be choosy about your daily menu.
Top Food Categories to Eat Everyday
It is said that if you eat healthily you think better. This is so true. Unhealthy food habit ruins our physical as well as mental health. Mother Nature has blessed us with an overwhelming stock of superfoods that are loaded with the best of both worlds. But unfortunately, a human being has turned a blind eye from that and resorted to food that is not only zero in nutrition but also is harmful to us. Getting healthy food is not difficult. No matter how busy you are, you can always have some time to have fresh and healthy food. In case, you are wondering what healthy foods are, here is an extensive list of the same.
1. Fruits
Dieticians suggest that having fruits every day is the key to healthy living. Expensive fruits are not necessarily the most nutritious ones. For example, banana has more nutritional value than apples or grapes. Nature produces fruit in a particular season because it is needed at that time of the year. This is why seasonal fruits are healthy. Also, we prefer exotic fruits to local ones. This is another myth. If you are in India, mango will be more beneficial for you than strawberries or kiwi. And the whole fruit is better than the juice.
2. Vegetables
There is no substitute for fresh vegetables. Spinach, lettuce, carrots, beans, beetroot, broccoli, mushroom, corns, etc are a storehouse of nutrition. These vegetables are high with food value- vitamins, proteins, minerals, and fibers- everything is found in abundance. Also, these vegetables are rich sources of antioxidants- the miraculous component.
3. Egg
Eating an egg every day is a healthy habit. It is rich in vitamins A, B, and D, protein, sodium, and potassium. It has healthy fat and so including it in your everyday diet would not raise your cholesterol level.
4. Nuts and Seeds
If you are vegan, rely on nuts and seeds for your protein supply. Walnuts and almonds have more Omega-3 than salmon that every nonvegetarian vouches for, more polyphenols with anti-inflammatory properties than a glass of red wine and can supply more protein than fish or chicken. Flaxseeds and other seeds of this kind are rich sources of protein, vitamins, Omega 3, essential fatty acids, and roughage.
5. Milk and Dairy Products
Undoubtedly, milk is a superfood. It has everything other than Vitamin C. Drinking a glass of milk is beneficial for your bones, cell rejuvenation, and tissue repair. If you have lactose intolerance, yogurt is best. According to many, yogurt has more food value than milk as it has probiotic properties as well. Cheese, tofu, and butter are also highly nutritious but should be taken in limited portions due to high-fat content.
6. Cereals and Grains
A meal would be incomplete without cereals or grains, not only because they are nutritious but because they add volume to our food. Oatmeal, rice, flour of wheat, maize or millet etc are commonly available grains that can be eaten in different forms.
Above mentioned foods constitute together to form our diet. These are the main ingredients. However, there are other things required for our health as well. There are spices with medicinal values which enhance the taste of our food, like cinnamons, basils, thymes, turmeric etc. Salt is another item which our body needs and without which we will fall ill. When a diet of a day includes all these food items, we call it a healthy one.