10 Top healthy food and their positive effects

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Research has been showing that the key to lifelong good health relies on eating properly. Making simple needed changes in our diet, a diet high in vegetables will reduce the risk of developing heart diseases, stomach, and bladder.

Many people have also switched to supplements as a substitute for a good diet. Although it has been recommended by many health experts each supplement must be carefully evaluated for safety, because some supplements have been associated with toxicity reactions to some medication and even increase the risk of diseases such as cancer and diabetes. The healthiest diets have fruits, nuts, vegetables, beans, and less salt, here are the 10 types of food you should try to eat regularly.

1·Almonds

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First on our list is Almond which is rich nutrients, including magnesium, vitamin E, iron, calcium, and fiber. Research has found that almond is the type of food that help maintain healthy cholesterol levels.

2.Lentils

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This guise is used in many cuisines throughout the world, South East Asian countries like Pakistan, Nepal, Bangladesh, and India. The polyphenols in lentils may also play a part in improving blood sugar levels. Even though they require a long time in cooking, but the seeds can be sprouted which makes them ready to be eaten and you have your self a health Delicious snack. You can even flavor it with some chili powder or pepper it will be still healthy and delicious.

3·Wheat germ

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It’s a great source of vegetable proteins, along with fiber and healthy fats. It’s also a good source of magnesium, zinc, thiamin, folate, potassium, and phosphorus. Wheat germ is high in vitamin E.

This is a part of wheat that germinates to grow into a plant the embryo of the seed. Along with bran, Germ is a by-product of milling, in cereals these two are often milled out.

Wheat germ is high in several nutrients, such as Colic acid (folate), thiamine, zinc, magnesium, vitamin E, phosphorus, as well as fatty alcohols and essential fatty acids. It is also known as the source of fiber.

4·Oatmeal

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Oatmeal is made from rolled or ground oats. In the last 20 years, oatmeal has increased because of its health benefits.

The research found that this cereal’s soluble fiber helps lower cholesterol levels. In 1997 the Food and Drug Administration FDA agreed that food with a high level of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied by a low-fat diet. This was followed by another surge in oatmeal popularity.

Oat is rich in complex carbohydrates, as well as water-soluble fiber, which slows digestion down and stabilizes the level of blood glucose. The B vitamins, Omega 3, potassium are found in oatmeal.

5·Broccoli

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A single 100 gram serving of broccoli can provide you with over 150 percent of recommended daily intake of vitamin C, which in large doses can potentially eliminate and shorten the duration of the common cold.

However overcooking broccoli can destroy many of its nutrients. Eating it lightly steamed is the best or eating it raw can also be beneficial.

Broccoli is rich in fiber, calcium, potassium, folate, and phytonutrients.
Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also contains beta -carotene, vitamin C and antioxidant.

6·Blueberries

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According to the research done at Harvard Medical School, older adults who eat plenty of blueberries are less likely to suffer from cognitive decline, compared with other people at their age who do not.

The plant Polyphemus which is abundant in blueberries, Scientist at Texas Women University found that blueberries help in curbing obesity.

Blueberries are rich in fiber and phytonutrients. Unlike minerals and vitamins, phytonutrients are not keeping us alive. However, they may help us in preventing disease and our body working properly.

7·Avocados

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So many people avoid avocados because of its well known high in fat content: they believe that avoiding all fat-related leads to better health and easier body weight control… This is a Myth. Avocados are rich in healthy fats, as well as Vitamin B, vitamin K, Vitamin E. Studies have shown that regular avocado consumption lowers blood cholesterol levels.

A process of studying avocados is currently going into the laboratory to see whether they might be useful for treating diabetes. The Ohio State University found that nutrients taken from avocados can be able to stop oral cancer cells and even destroy some of the per -cancerous cells.

8·Chicken

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Chicken is a healthy and cheap meat. It provides an excellent source of protein.

Chicken can be consumed much more freely than other red meat such as beef, which can have a more damaging outcome on our overall health.

When in preparation and cooking of chicken this is important to remember. This means deep-fried chicken must be limited or avoided, it’s also important to remove the skin as this is a part of the chicken that contains unwanted fats.

9·Eggs

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This is a well-known source of protein that can be easily incorporated into a balanced healthy diet. With them being versatile they can be added into any meal, not just breakfast only.

Eggs contain many vitamins including Vitamin B-2 also known as riboflavin and Vitamin B-12, both of which are important for energy and blood cells. Eggs are also a good source of essential amino acid
That stimulates muscle protein synthesis.

The yolk of the egg contains the majority of vitamins and minerals, it also contains fat and cholesterol, however, research has shown that eggs do not increase the risk for heart disease.

10·Fish

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Fishes like Salmon, Trout, Mackerel, Herring, Sardines, and Anchovies. This is the type of fish that have oil in their tissues and around the gut.

These oily fish provide benefits for patients with inflammatory conditions such as arthritis, they also contain Vitamin A and Vitamin D. Their lean fillets contain up to 30% oil, specifically, omega 3. This oil is known to provide benefits for the heart as well as the nervous system.

A balanced diet that doesn’t focus on one type of food is important, and always remember that a treat once in a while is also a part of a balanced diet.
Not everyone understands how big of an effect the food we consume has in our body as well as our mind, By adding this above types of food you will be fueling your body with healthy and nutrient-dense food, what you put in your body does matter.

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