Top 20 Nutritious Foods For good health
20 nutritious foods you should be eating every day:-
Thinking about improving your diet?
That can be quite a task!
Grocery stores are flooded with so many healthy alternatives, picking the right food can be confusing. Contrary to popular belief, a healthy diet doesn’t necessarily mean cutting out pizza, burgers or chips. It simply means adding nutritious foods to your meals.
Did you know that eating cucumbers promotes weight loss?
What about chias seeds for heart health?
Today we’ll be talking about all the foods you should be eating as often as possible!
1-Avocado
Avocado which is a super food in every sense. They’re one of those rare foods containing natural healthy fats, omega 3 fatty acids and proteins, among other essential vitamins and minerals.
These green fruits are rich in dietary fiber that aids digestion.This powerful combo of healthy fats and fiber helps you stay full for longer.The next time you’re hungry, reach for avocado toast instead of a cheeseburger.What’s your favorite way to eat avocado?Let us know in the comments below.
2-Salmon
This pink, oily fish, packed with omega 3 fatty acids and brain healthy compounds should definitely be a part of your regular diet. It’s also one of those rare foods that contain bone building vitamin D.Want to look younger?
Eating salmon twice a week can give you a youthful look.
3-Chia Seeds
Chia seeds are everywhere! And for all the right reasons! Although tiny in size, they pack quite a punch.Did you know that just 2 tablespoons of chia seeds contains around 5 grams of protein?
4-Blueberries
The next time you’re at the grocery store, remember to stock up on these tiny, powerhouse berries. Packed with antioxidants, vitamins and fiber, blueberries are delicious and healthy!
The best part, they can be added to anything! Being anti-inflammatory, eating them will keep your heart healthy, and even protect you from certain cancers.
5-Cucumber
Cucumbers are 96% water. This makes them an ideal choice for detoxification and preventing dehydration. They are rich in phyto nutrients and vitamin K. Adding a couple of slices in your water keeps you refreshed by replenishing electrolytes.
Apart from that, the dietary fiber regulates blood pressure and blood sugar as well! Want your skin to glow? Eating cucumbers enhances skin health and reduces tanning by toning down inflammation.
6-Watermelon
Hydration and watermelon go hand in hand. Watermelon is 92% water. It also contains vitamin C, which fights off free radicals, has cancer preventing compounds and heart friendly nutrients.
Eating watermelon regularly can also slow down the progression of Alzheimer's.
7-Amaranth seeds
Amaranth can be classified as a pseudo-cereal, which is mainly popular for superior protein content. These are balanced, nutritious seeds with great benefits like aiding digestion and reducing cholesterol.
If you’re thinking about shedding a couple of pounds, this grain might be just what you need.
8-Swiss Chard
When it comes to swiss chard or any form of leafy green, you can’t go wrong. They are excellent sources of vitamin C, K and A along with being an amazing addition to any salad.
They are low in calories and offer over 300% of your daily vitamin K. Remember not to over do this veggie, and to limit it to just a couple of days every week as it may lead to low blood pressure, kidney stones and abdominal pain. Keep in mind this one can be pretty bitter.
9-Olives
Olives are one of the most unusual fruits, because of their high content of good fat.Their vitamins, minerals, carbs and fiber have made them one of the healthiest foods in the world.
There’s a reason people in the Mediterranean have olives in their foods.
The health benefits of it include better bone mass, lowered cholesterol, blood pressure, and less inflammation.
10-Quinoa
Quinoa is one super food that instantly became popular. Famous for all the right reasons, it is packed with a combination of protein and fiber. This allows you to fill up quickly without ruining the nutritional content.
Did you know that one cup of quinoa contains twice the protein and 5 grams more fiber than a cup of rice? If you’re looking for a healthier alternative, this is it!
11-Sweet Potatoes
Sweet potato contains nutrients with several benefits. Available in colors like purple, yellow, pink and red, these root veggies are more than just a delicious ingredient for desserts.
Eating them everyday replenishes your body with anti-inflammatory, anti-diabetic and even anti-cancer properties! Creamy and soft in texture, sweet potatoes are rich in beta-carotene as well. This boosts your body’s capacity to fight any infection.
12-Kale
The health benefits of eating kale every day is no secret. This crinkly, dark, leafy green is a staple found in salads and curries.Due to the abundant presence of Vitamin B6, Vitamin C, calcium and copper, it is considered a nutrition superstar.
13-Brussels Sprouts
It Closely related to kale and cauliflower, brussels sprouts are the unsung heroes of the veggie world.They are more than a side dish with christmas or thanksgiving dinner. They’re low in calories and rich in proteins that decrease the risk of certain types of heart disease and cancer.
Vitamin K 1 is a compound found in these special sprouts which keeps the bones strong and helps them grow.
14-Broccoli
Broccoli can be classified as a cousin of cauliflower and cabbage. Over the years the outstanding nutritional benefits of this green vegetable have exploded and should make you want to add them to your meals even if you hate them.
They’re jam packed with an array of B vitamins, folic acid, iron, calcium and numerous other vitamins. Eating a handful of steamed broccoli everyday reduces the risk of heart problems, builds strong bones and even reduces eye problems associated with age.
15- Nuts
When going on a diet like keto or paleo, nut sare a common denominator. Even if you are not on one of these rigorous diets, it's always good to add some walnuts, almonds, hazelnuts or pecans to your meals for that earthy taste and generous crunch.
16-Flax Seeds
When it comes to super foods, flax seeds deserve a mention. These tiny brown seeds are mainly eaten to improve digestion or relieve constipation. Low in bad cholesterol, they can reduce the chances of developing heart disease.
When eaten in moderation they also help in reaching your ideal weight goal. However, be mindful while eating these seeds since eating too much of unripe flax seeds can cause indigestion or even toxicity.
17-Garlic
Garlic adds a wholesome flavor to any dish but it does more than that! Garlic pods contain some amazing medicinal properties that have been recognised throughout ancient history.
It not only works inside the body but when added to food it helps create an unfavorable environment for bacteria to thrive.
18-Olive Oil
Olive oil is more than just a cooking oil, it is also used for stimulating hair growth and keeping the skin revitalised. It’s the complete package for the body inside and out.
Rich in antioxidants like vitamin E and polyphenols, cooking meals in this oil protects the body from radical damage and protects the heart from various diseases.
19-Beans
Beans are a common factor in every mediterranean cuisine. Being an amazing source for magnesium, iron and potassium, beans are a blessing in disguise for people looking to control diabetes, maintain healthy weight and boost heart health.
Black and pinto beans are available easily everywhere making it easier for you to enjoy their health benefits. These underrated beans are packed with plant based protein which repairs and maintains the body.
Rich in fiber, they also keep the heart healthy while preventing fatty liver disease.The next time you’re confused about lunch then grab a bowl of bean salad, especially if you are thinking about an alternative to meat based proteins.
20-Eggs
Eggs are the undefeated rulers of the breakfast world. The humble egg, that can be cooked in a multitude of ways, packs quite the punch! Being dense in nature, they are high in protein, good cholesterol and Omega 3s.
It’s not about the amount of food you eat in a day, it's all about your choice of food.The right meal makes a world of difference. Healthy eating and being physically and mentally active are 2 ways to ensure a
healthy life.
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