5 Foods You Should be Eating Everyday
“You are what you eat”. This proverbial saying has been spoken many times over and explains how your overall health and well-being largely depend on the food you eat. In today’s busy life, you need energy and stamina to stay fit and perform daily activities. There are plenty of healthy choices to binge on, but there are a few which stand out for their amazing nutritional benefits. Want to know what these foods are? Read on and find out…
Oats/Nuts
Oats are the universal favorite of people who wants to go on a diet or just simply keep their health in check. It is filling and satisfying, yet very low in caloric content compared to other traditional breakfast meals. This superfood is packed with loads of minerals such as Iron, Manganese, Phosphorus, Copper, Magnesium, Folate, and Zinc. Oats are also rich in Vitamins B1, B3, B5, and B6; and also come with a generous serving of protein.
Oats can be eaten as a regular porridge or combined with various nuts and fruits for a more satisfying meal. It is also delicious when yogurt or milk is added. For the more creative ones, you can blend oats into a milkshake or bake oat cookies for quick snacks. It is yummy, filling, and healthy.
Nuts are also one of the best picks when it comes to healthy food. Peanuts, Almonds, Pistachios, Cashews, and Pecan make up this team and like Oats, can be enjoyed plain or mixed with other food.
Aside from vitamins and minerals, nuts have an amazingly high level of antioxidants and Omega-3 fatty acids. While it helps in keeping our body fit and healthy, it is also found to be beneficial to the brain. A 2014 study shows that a higher nut intake is linked to better brain functioning in older age and reduces the risk for Alzheimer’s disease. (https://www.medicalnewstoday.com/articles/324044#nuts-and-seeds)
Lean protein
Proteins are an essential part of our diet because it helps build our muscles and repair our body from regular wear and tear. Lean protein is a type of protein that is low in saturated fat. Keeping it as a part of your daily dietary intake ensures that you meet your daily protein requirement while maintaining healthy cholesterol levels.
A few good sources of lean meat are skinless chicken, skinless turkey, lean beef, venison, white-fleshed fishes, tofu, beans, lentils, and egg whites.
Cruciferous Vegetables
Broccoli, Cabbage, Collards, Watercress, Kale, Arugula, and Brussels sprouts all belong to a diverse group of cruciferous vegetables. These multi-colored veggies are rich in Folate, Vitamins A, C, and K. It is high in fiber and low in cholesterol which makes them an ideal food for those who are constantly watching their weight. It also contains a powerful plant-based compound called Phytonutrients, which helps in lowering inflammation and reducing the risk of developing cancer.
Colored Vegetables
Vegetables are known for their low calorie and high nutrient content. It is a staple food in almost all parts of the world, and can be eaten raw, steamed, or tossed as a salad. They come in a variety of colors such as green, orange, red, white, brown, or purple. Dark, green, and leafy vegetables have the highest levels of antioxidants and fiber. The blue and purple ones are ideal for keeping the kidneys and urinary tract in good shape. Orange and yellow vegetables keep your eyes healthy, Overall, colored vegetables provide endless health benefits and are probably the healthiest food on Earth.
Berries
Berries are not just sweet and delicious. They are packed with nutrients and antioxidants essential for healthy cell formation. Studies show that blackberries, blueberries, and raspberries have the highest antioxidant content among all commonly consumed fruits. ( https://www.healthline.com/nutrition/11-reasons-to-eat-berries#TOC_TITLE_HDR_2 ). This food is also ideal for diabetic patients because of its ability to reduce blood sugar levels. It is also rich in fiber which aids in digestion and helps improve your body’s immune defense against sickness and infection.
Olive oil
Olive oil is rich in essential fatty acids. This includes monounsaturated oleic acid, which helps reduce inflammation and lessen the risk for cancer. It also has loads of antioxidants that help protect your heart. A large review of about 841,000 participants revealed that olive oil was the only source of monounsaturated fat associated with the reduced rate of stroke and heart disease. ( https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#TOC_TITLE_HDR_5) On top of this, Olive oil has antibacterial properties that kill and inhibit harmful bacterias that can enter your body.
The kind of food you eat has a significant effect on your health and well-being. Choosing the right kind of food is essential in keeping your body in tip-top shape. Eating nutritious foods protects you from sickness and gives you the energy to enjoy life to its fullest. For more tips on healthy living, visit https://ever.healthcare/