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 –
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 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.
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 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.
Without onion, our meals are incomplete. Onions have a strong flavor and quercetin, a flavonoid that increases blood flow and activates protein.
Garlic is essential with its multiple benefits. It is rich in bioactive organo-sulfur compounds that have biological effects on our bodies.
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.
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 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.
This super-fruit is rich in a high amount of potassium. It is also rich in vitamin B6 and fiber.
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.
Almond is one of the greatest nuts amongst other nuts. It is rich in vitamin E, antioxidants, magnesium and fiber.
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 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 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 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)
Whole grains such as oats, barley, wheat and millets are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.
Lentils are the type of pulses that provide high amounts of fiber, magnesium and potassium.
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 is low in calories, fat and also cost-effective. It is the best source of proteins.
Lean beef is the best source of proteins, vitamins and iron. Lean beef helps muscle growth, reduces tiredness and fatigue.
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
Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths
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 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.
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.
Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Vitamin C is a simple yet effective vitamin for its role in supporting the immune system, from a simple common cold to a deathly COVID-19 infection. It is also an essential nutrient required for healthy skin, hairs, strong bones and cartilages, and wound healing.
Vitamin C, also known as ascorbic acid is an essential micronutrient. It is required by your body to perform various metabolic activities. Vitamin C supports your immunity system, helps in collagen formation for wound healing, and acts as an antioxidant.
Severe deficiency of Vitamin C can lead to scurvy which is characterized by swollen and bleeding gums, poor wound healing, and skin thickening. Deficiency of Vitamin C can also present with fatigue, anemia, joint pains, depression, etc. Do not self-diagnose or take medications without proper consultation.
As Vitamin C is water-soluble, it is stored in minimum quantity in the body. Hence, to maintain the normal level of Vitamin C, you need to add various fruits and vegetables loaded with it in your diet. When the diet supplementation is insufficient, Vitamin C supplementation may be considered.
Vitamin C may reduce the risk of gout as reported by a clinical trial. It does so by reducing the levels of uric acid in the blood.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Best Vitamin C Products In India For Improved Health
Vitamin C can improve the absorption of iron present in green leafy vegetables.
Dr. Rajeev Singh, BAMS
Also Read: Strawberries Hepatitis: Unpacking The Potential Health Risks And Precautions
Scientific data proposed that Vitamin C may be required, when your body doesn’t get a normal amount of Vitamin C. It can be supplemented orally or intravenously (IV) when higher doses are required such as in scurvy (Vitamin C deficiency syndrome).
Expert suggests that an intravenous infusion of Vitamin C can be useful for the treatment of COVID-19 infection along with Hydrochloroquine and Favipiravir. Though there is no proof that Vitamin C can treat or prevent Coronavirus but it can activate your immune system and acts as an antioxidant. Researchers also pointing the use of intravenous injection of Vitamin C and not over-the-counter tablets. In-spite of different studies, there is still no strong evidence of Vitamin C benefits to fight COVID-19.
Vitamin C creams are very popular in the market because our skin contains high amounts of it as it helps promote collagen development and protects the skin from sun damage.
Dr. Smita barode, B.A.M.S, M.S.
Vitamin C has shown its effectiveness in various health conditions. Some of the benefits are as follows:
Individual requirements of Vitamin C doses are based on factors including age, gender, health status, and environmental changes. The daily requirement of Vitamin C is 90 mg in adult males, 75 mg in adult female, and 120 mg in the pregnant female.
Also Read: Are Strawberries Acidic? A Deep Dive into their pH Level
Being a water-soluble vitamin, Vitamin C easily excreted through urine. Hence there are fewer chances of any adverse effects. Higher doses of Vitamin C may cause diarrhea, nausea, vomiting, stomach pain, and headache.
It essential to include Vitamin C in your diet as it is a very important nutrient to keep your body fit. There are several benefits of Vitamin C from a simple cold to serious cancer. Hence, considering Vitamin C can be a great investment in your well-being. Also, make sure to consult your physician before initiation of your diet or taking other supplements.
