When it comes to staying healthy, you cannot discount the role of a balanced diet. After all, you are what you eat. In this post, you find about ten items you must consume for good health.
Raspberries, strawberries, blueberries, goji berry, acai berry… there are several berries to choose from. Luckily, all berries are a great source of fiber – an essential nutrient that the current on-the-go American diet lacks.
Fiber plays an important role in maintaining the health of your digestive system. It regulates bowel movement and aids in preventing constipation. Moreover, it is great for your heart and waistline because fibers help you stay full longer.
All these super healthy berries are rich in antioxidants. These are compounds that fight free radicals in your body and protect you against urinary tract infections, heart diseases, and cancer by reducing inflammation in the body. Most importantly, antioxidants keep your skin healthy and may help keep memory sharp as you age. So add some strawberries, cranberries, and any other berry to your diet to stay healthy.
Another power-packed food that you must consume for staying healthy is the egg. It is a great source of protein, minerals, and vitamins. It contains the essential amino acid leucine, which plays a critical role in enhancing muscle protein synthesis. Eggs are also a great source of choline, which is essential for cell membranes.
Moreover, it contains vitamins, including Vitamin B2 and Vitamin B12. Both these vitamins play an essential role in preserving energy and generating red blood cells. And that’s not it. Eggs are also rich in antioxidants that may help keep your eyes bright, sharp, and healthy as you age.
Who knew the little white item in your refrigerator was so nutritious?
A breakfast staple that is notoriously great for your health is oats. The natural whole grain is an excellent source of protein, fiber, minerals, and vitamins, and to get the most health benefits from oats, it is best to consume it in as natural a state as possible.
One cup of dry oats contains 7.5 grams of fiber, which makes up around 20% -30% of the recommended daily intake of fiber. Moreover, it is an excellent magnesium source, potassium, zinc, folate, copper, and several other minerals.
And when you incorporate this super healthy item in your diet regularly, you can enjoy several health benefits such as improved digestion and cardiac health, blood sugar levels, and reduced blood pressure.
Try oats with fruits, yogurt, and berries and get the most health benefits from this amazing superfood.
When protein, fiber, and healthy fats come together, you get nuts. They are packed with healthy fats, minerals, antioxidants, fiber, and vitamins. So add a handful of nuts in your regular to stay healthy. Indeed, nuts are loaded with calories, but most of these calories come from healthy fats that play an important role in reducing bad cholesterol and improving your cardiac health.
Enjoy some nut spread on toast or grab a handful as snacks, and you will get all that you need to stay healthy.
A versatile root vegetable with exceptional nutritional value is beetroot. It is rich in calcium, iron, Vitamin A, and C and is great magnesium, potassium, and fiber source. Whether you want to improve your stamina, give a boost to your cardiac health, or reduce the risk of anemia during pregnancy, you can do it all simply by adding beetroot to your diet.
Yogurt, a wonder food item that can give is an excellent source of calcium, protein, vitamins, and minerals, also play an important role in maintaining your gut health. It contains probiotics (healthy gut bacteria) that improve gastrointestinal infections while providing you with essential minerals, such as zinc, phosphorous, and potassium.
Whether you like it plain or prefer to flavor it with fruits, you are sure to get some healthy bones and gut with yogurt.
#7. Fatty Fish
Fatty fish such as salmon, sardines, trout, and mackerel are well-known for their health benefits. These underwater food items are a great source of minerals, vitamins, protein, and fatty acids. Fish contains immunity-boosting vitamins A and D, which are also essential for healthy eyes, skin, and bones.
Moreover, healthy fats can reduce the risk of cardiac diseases, stroke, brain damage, dementia, and even certain cancers. Try adding two to four portions of fatty fish to your weekly menu, and enjoy good health.
#8. Leafy Greens
Remember the days when you were young, and your mama used to say ‘eat your greens.’ She was right. Dark, leafy greens such as kale and spinach are rich in nutrients such as iron, potassium, calcium, and vitamin C. And that’s not just it. Dark leafy greens are packed with health-boosting phytonutrients.
Leafy greens can lower your blood pressure, reduce the risk of anemia, and improve vision. It is best to add leafy greens to your meals a few times a week to stay healthy.
Quinoa is another whole grain with amazing health benefits. Whether you add it to your breakfast or consume it for lunch or dinner, this magical grain will give you several health benefits. Like all other grains, it is rich in fiber, but it also contains nine essential amino acids and minerals, and antioxidants.
With regular consumption, you can notice a significant improvement in your blood cholesterol and blood sugar levels. Moreover, it is can also aid in weight loss.
While it contains more calories and sugar than several others, bananas are an excellent source of fat-free nutrition. Bananas are loaded with Vitamin B6 and C, fiber, and minerals such as potassium and manganese. It also aids in digestion and gives you instant energy, especially after high-intensity workouts.
Bananas are indeed an essential food item that you must consume to stay fit and healthy.
With these ten items in your diet, you can continue to enjoy good health as you age.