9 Healthy and tasty foods to stay healthy
Variety is the spice of life. And everyone loves to eat a variety of food. But, along with t variety, it is necessary to keep in mind the effect of the food we are eating. For our body to be fit, eating healthy food is a must. And remember no one needs to eat less, just eat right. A plate full of different colors include fruits, vegetables, whole grains, proteins, nuts and seeds, meat, eggs, herbs, spices, and many other food items. In this article, we will discuss the different foods that are healthy and delicious:
Healthy does NOT mean starving yourself EVER. Healthy means eating the right food in the right amount”. – Karen Salmansohn
Vegetables are rich sources of vitamins, minerals, and especially fibers. Green leafy vegetables like spinach, fenugreek, and kale are very rich in vitamins and fibers. Kale juice is beneficial in reducing cholesterol and blood pressure. Broccoli, cauliflower, and cabbage are cruciferous vegetables and are rich sources of fiber. They contain sulforaphane which is an anticancer component and is found to reduce the cancer cells.
Tomatoes contain lycopene, a powerful antioxidant that has anti-cancer effects. Allium vegetables like onions, garlic, leeks, and chives contain sulfur compounds that help in protecting against cancer. Garlic also acts as a natural antibiotic. Beet and beetroot juice is very beneficial for heart patients. Alpha-lipoic is the antioxidant present in the beet is found to be useful in patients with diabetes-related nerve problems. Carrots are the richest source of Vitamin A which is very important for eyes. Cucumber has low calories but high-water content and helps to keep the body hydrated.
2. Fruits and Berries
Research says eating fruit every day reduces the risk of obesity, type 2 diabetes, and heart disease. The fiber present in the fruits helps in better digestion and also aids in weight loss. Watermelon is high in potassium and magnesium. It is 92% water and keeps the body hydrated. Eating an apple everyday helps in reducing cholesterol and promotes proper blood flow. Mangoes are rich in Vitamin C, potassium, and beta- carotene. Kiwis are found to increase the blood platelet count.
In the same way, Cherry has antioxidant properties. Bananas are loaded with magnesium, potassium, fiber, vitaminB6, and vitamin C and helps in lowering cholesterol. Avocado is a rich source of potassium and can lower cholesterol and triglycerides. Citrus fruits like oranges and lemons are rich in Vitamin C and have anti-inflammatory, antioxidative, and anti-cancer properties. Berries like strawberries, raspberries, blueberries, and blackberries have antioxidants.
3. Nuts and Seeds
Nuts and seeds have minerals, vitamins, and nutrients in abundance. Eating them daily has beneficial effects on our health. Walnut has an anti-inflammatory property and has omega-3 fatty acids. Amongst all nuts, pistachios have the lowest calories and fat. It helps in improving heart health.
Almonds are full of calcium and help in fighting inflammation, improving heart quality, and managing weight. Cashew Nuts provide copper, iron, and magnesium and improve immunity. Peanuts help in lowering bad cholesterol. Pumpkin seeds reduce anxiety. Flax seeds are nutty in flavor and keep cholesterol and sugar in check.
4. Beans and Legumes
Beans are an excellent source of fiber, protein, and Vitamin B. It reduces cholesterol, blood sugar levels and provides protein for energy. Soybeans have high protein and help in reducing the risk of cancer. Kidney beans reduce blood sugar levels. Chickpeas also help in fighting cancer and reducing blood sugar levels.
Black beans are mainly an important ingredient in South and Central American cuisine and have a positive effect on blood sugar levels. Navy beans reduce symptoms of the metabolic syndrome because of their high fiber content. Pinto beans are common in Mexico and reduce blood cholesterol.
Whole grains contain vitamins, minerals, essential fatty acids, fiber, and antioxidants. It helps in fighting cardiovascular disease, cancer, and diabetes. The whole rye is full of flavors and helps in the prevention of heart disease and diabetes. Buckwheat is gluten-free and aids in digestion. Its protein content helps in muscle growth. Oats are high in a fiber called beta-glucan that helps in lowering bad cholesterol. It also reduces the risk of coronary heart disease and colorectal cancer.
Quinoa is a high protein-rich food and has all nine essential amino acids. It is a perfect food to build muscle. It keeps red blood cells healthy and increases oxygen supply to the muscles. Barley is used in the treatment of prostate and colon cancer, chronic fatigue, diabetes, and high cholesterol. If the airways are sensitive then it is advisable to eat millet which is high in antioxidants, calcium, iron, zinc, magnesium, potassium, and vitamin B.
6. Eggs & Dairy
Eggs are highly nutritious and rich in protein and fat but are low in calories. They are very filling and help in weight loss. Milk and other dairy products like cheese, yogurt, paneer is rich in calcium and Vitamin D. It contributes to bone health. Yogurt contains probiotics which enhance good bacteria in the gut.
Seafood includes fish, shellfish, and sea vegetables. They are rich sources of omega-3 fatty acids. Salmon is a very popular fish that is rich in a bioactive compound called astaxanthin and improves skin’s UV resistance. Oyster is nutrient-dense food and it provides zinc, copper, and vitamin B. Sardines is a source of calcium, vitamin D, and omega-3 fatty acids. Shrimp contains selenium and choline and helps in lowering cholesterol. Crab has low-calorie content and contains less fat.
8. Poultry and Meats
Meat and poultry are protein-rich and enhances growth and development. Beef contains all essential amino needs and proteins. Chicken is rich in iron, zinc, selenium, and vitamin B.
9. Herbs and Spices
Along with enhancing the flavors of food, herbs and spices also play an important role in boosting health. Cinnamon is although sweet but it is low in calories and sugar-free. It fights bacteria and has an anti-inflammatory property. Cardamom is helpful to soothe an upset stomach and is also high in zinc and magnesium.
Cumin is a source of iron and is found effective in weight loss. Ginger has a calming effect on an upset stomach. Rosemary is rich in antioxidants and prevents cell damage. Turmeric has antioxidant curcumin that helps in relieving pain. It also helps in slowing down Alzheimer’s disease.
The bottom line
It is very important to follow a balanced diet and include all types of food. Focusing on only one type of food will not give all the required nutrients to the body. So, start filling your plate with all the wonderful and healthy food.