Healthy Foods That You Must Add to Your Diet
Food is the best topic for everyone at any time. Now, most of the people are health conscious about their food! There are massive amounts of foods that are healthy and tasty. You can welcome good health by filling your plate with fruits, vegetables, protein and other whole foods.
Various food items are healthy and should be eaten regularly. A balanced diet is the secret of good health. Although it is difficult to make a list of all healthy foods, here we tried to enlist few popular healthy foods that you must add to your diet –
1. Vegetables
- Broccoli: Broccoli is the trending vegetable in the diet chart these days. It is a cruciferous vegetable that can be consumed raw and cooked. It is an excellent source of vitamin C, minerals – calcium, potassium and proteins.
- Green leafy vegetables: Green leafy vegetables are an essential part of our healthy diet. Leafy vegetables such as spinach, kale, micro-green, collard-greens and celery are rich in multiple vitamins, minerals, antioxidants and fibers.
- Peppers: Spicy, hot peppers are crunchy and sweet. It is also a great source of antioxidants and vitamin C. Bell peppers come in several colors, including red, yellow and green. It contains a metabolism-boosting compound, dihydrocapsiate and high vitamin-C content. Sweet red and green peppers can help you lose weight.
- Carrots: Carrots are a well-known vegetable that help your eye health. It is rich in vitamin A, vitamin C, vitamin K, potassium and fiber. Beta-carotene-the compound that gives carrots their orange hue may help reduce the risk of getting cancer and eye disorders.
- Onion: Without onion, our meals are incomplete. Onions have a strong flavor and quercetin, a flavonoid that increases blood flow and activates protein.
- Garlic: Garlic is essential with its multiple benefits. It is rich in bioactive organo-sulfur compounds that have biological effects on our bodies.
2. Fruits
- Avocados: The most trending fruit this day is avocado. Avocado is a sweet and creamy fruit rich in healthy fats, vitamin B, vitamin K, vitamin E and fibers.
- Apple: Apples are a great source of vitamins, fibers and antioxidants. It helps to destroy free radicals in the body that are harmful. Apples can be a perfect snack if you find yourself hungry between meals.
- Berries: Berries like strawberry, blackberry and blueberries are an excellent source of antioxidants and vitamin C. They are highly nutritious and low in both carbs and calories.
- Banana: This super-fruit is rich in a high amount of potassium. It is also rich in vitamin B6 and fiber.
- Oranges: It is one of the best citrus fruits that are rich in vitamin C and antioxidants. Citrus fruits such as oranges, lemons and kiwi are beneficial for our health.
3. Nuts and Seeds
- Almonds: Almond is one of the greatest nuts amongst other nuts. It is rich in vitamin E, antioxidants, magnesium and fiber.
- Walnuts: Walnuts are a good source of healthful fats, protein and fiber. They may enhance heart and bone health and help in weight management.
- Chia seeds: Chia seeds are the most beneficial seeds for our body that contain significant amounts of omega-3 fatty acids, magnesium, manganese, calcium and various other nutrients.
- Flax seeds: Flax seeds are nutritious seeds that may be beneficial for heart health and reduce the risk of stroke. It is rich in alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid.
- Pumpkin seeds: Pumpkin seeds can be consumed raw or roasted that can keep you full and energized longer. It is an excellent source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids, iron, calcium, vitamin B2, folate and beta-carotene.
Based on my experience, including 25 grams of soy protein in your daily diet can be beneficial in reducing cholesterol levels when combined with a low-fat diet. The soy protein’s mechanism of action involves lowering LDL cholesterol, the “bad” cholesterol, and potentially improving your overall heart health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
4. Grains and Lentils
- Whole grains: Whole grains such as oats, barley, wheat and millets are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.
- Lentils: Lentils are the type of pulses that provide high amounts of fiber, magnesium and potassium.
5. Animal products
- Egg: It is the best and tasty option of vitamins, including B-2 and B-12, proteins, calcium, essential amino acids and leucine. The egg yolk contains more nutrients than the egg white.
- Chicken: Chicken is low in calories, fat and also cost-effective. It is the best source of proteins.
- Lean beef: Lean beef is the best source of proteins, vitamins and iron. Lean beef helps muscle growth, reduces tiredness and fatigue.
- Fatty fish: Fatty fish such as salmon and mackerel are excellent sources of omega-3 fatty acids, vitamin D and calcium.
In my experience, incorporating beans and lentils into your diet can have several health benefits. These legumes are rich in fiber, which can help regulate blood sugar levels and improve digestive health. Additionally, they provide a good source of plant-based protein, making them a nutritious and filling option for your meals.
Dr. Rajeev Singh, BAMS
6. Dairy Products
- Whole milk: Whole milk contains all nutrients which your body requires. It is very high in vitamins, calcium, quality animal protein and healthy fats. It is essential for your bone growth.
- Yogurt: Yogurt is fermented milk that includes live bacteria. It works as probiotics that help to improve immunity and metabolism. It is also rich in calcium and proteins.
- Cheese: It is a very delicious and nutritious source of calcium and protein. Cheese is low in carbs and sugar.
Several foods are essential for our body to grow. Hence, it is tough to label a specific food as nutritious. Many of the foods are a great snack and packed with vitamins and antioxidants.
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