During this pandemic, we all realised how much important it is to stay healthy and improve our immune system. This was the time we reflected on our priorities to set them right. And one of the top priorities we set was health.
It is no doubt that 90% of your health depends on your diet alone. What you eat, how much you eat and when you eat decide everything about your health. However, the first step is deciding what to eat. So, here we have compiled a list of the most healthy food you can include in your daily diet.
Here are the healthy foods that you should eat daily:
Belonging to the cabbage family, Broccoli is a healthy edible green plant rich in dozens of nutrients. It contains lots of compounds studied for its cancer-fighting abilities, anti-inflammation, and immune-boosting properties. One of them is sulforaphane. Found in all cruciferous veggies-sulforaphane is a powerful antioxidant that removes free radicals. Studies have shown that sulforaphane blocks DNA mutations that cause cancer. Broccoli is full of Vitamins, amino acids, folates, and other compounds-making it ideal for eye care, skincare, detoxification, and anti-ageing.
Coming from the flowering plant Lauraceae, Avocados are actually a type of berry. Also known as alligator pear or butter fruit, they grow in warm climates. It is a good source of Vitamins, phosphorus, magnesium, and potassium. It also contains a compound called folate, which studies have shown to prevent cancer, support fetal heath, reduce depression. It also contains fibre. Eating foods that contain an adequate amount of fibre helps in improving digestion and natural detoxification.
Known for their lens-shaped beans, they come from the legume family. It is found in many food cultures across the globe, especially in South Asian countries. It contains a good amount of fibre, potassium, and magnesium. All these nutrients support heart health. It also contains folate, which is good for digestion, fetal health, and many other things. It also provides selenium to the body, which studies have shown to decrease the rates that tumours grow and may improve a person’s immune response to infection by stimulating the production of T cells. T cells kill disease.
Also known as leaf cabbage, kale is a cruciferous vegetable like cabbage, broccoli, cauliflower, and many more. Kale is a tremendous source of fibre, vitamins, calcium, and a variety of other nutrients that can help prevent various health issues. It is loaded with antioxidants which we know helps to remove the free radicals that damage the body. These antioxidants include flavonoids quercetin and kaempferol, which have anti-inflammatory, blood pressure-lowering, anti-viral, anti-depressant properties, to name a few.
5. Wheat Germ
Wheat germ is the nutritious part of the wheat kernel, which is removed from most processed wheat products during milling.
It is considered a healthy food and is often used as an ingredient in cereal, granola, and other baked products. It can also be added to fruit or vegetable smoothies for extra nutrients.
For those who are looking for a gluten-free diet, wheat germ can be an excellent alternative to flour in baking desserts or loaves of bread. It has a nutty taste that works great in cookies, brownies, muffins, and other sweets.
Wheat germ is rich in several vital nutrients like vitamins, magnesium, folate, zinc, phosphorous, and much more.
According to the European Food Safety Authority (EFSA), wheat germ oil can help control cholesterol levels.
Spinach is a leafy green vegetable native to western and central Asia. It is loaded with tons of healthy nutrients, including vitamins, selenium, niacin, iron, zinc, etc. It contains an antioxidant called alpha-lipoic acid which studies have suggested to have anti-inflammatory, control blood sugar levels, asthma prevention, glucose level lowering properties, to name a few. Spinach promotes good skin and hair due to the presence of Vitamin A and Iron.
Belonging to the vertebrate (animals with backbones) category, the health benefits of fish are immense. Fish is an excellent source of omega-3 and omega-6 fatty acids which have been linked to lower blood pressure, anti-inflammatory, and reduced risk for heart disease. A study suggested that fatty acids can reduce the risk of It also supplies vitamin A – a nutrient that helps maintain healthy skin and vision. It is a good source of protein that can help build muscle mass and provides iron – the key to making haemoglobin (a protein in RBCs that carries O2 from the lungs to all parts of the body) and myoglobin (a protein that provides O2 to muscles).
8. Oat Meal
Oatmeal is a great choice for breakfast because it is filling and helps you stay full longer-which could help with weight loss. It is an excellent source of fibre that can help in lowering cholesterol levels, reducing cardiovascular risk factors, and keeping your blood sugar levels under control as well as protein to keep you full.
Oatmeal also contains potassium which can help reduce the risk of high blood pressure, protect against stroke and kidney stones. It also contains folate. It can be eaten sweet or savoury, depending on what you like best, and it’s easy to make too! It’s a healthy food choice for people looking for something filling and nutritious in the morning or any time of day.
Whether you overhaul your whole diet or change up your daily meal, it’s easy to add a number of the above-mentioned foods to your routine.
Many of these foods don’t only make a good meal but also have a great nutritional value. So if you’re not afraid to change your palate, try these nutritious foods.