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The best healthy foods

the best healthy foods View terms such as nutrient-dense, nutrient-rich or highly supplemented, with details of the number of nutrients in a single food product, including the ability to provide energy or weight with the amount of nutrients in it.

There is only a limited number of calories or food a person can consume in a day. Therefore, experts believe that it is wise to fill this portion of calories with plenty of nutrient-rich foods to meet the body’s nutritional requirements.

In the following lines, I will show you the best healthy and beneficial foods

best healthy foods Salmon and sardines

Salmon and sardines
Salmon and sardines

Fish in general are considered nutritious. But like all vegetables, there is a difference in benefits depending on the type of fish. Salmon is extremely rich in omega-3 fatty acids, magnesium, potassium, selenium and B vitamins, which help protect the body from serious diseases such as heart and Alzheimer’s, for example.

Garlic

Garlic
Garlic

Garlic is known for its versatility and benefits, which make it a part of most dishes. Garlic is rich in vitamin C, some B vitamins, calcium, potassium, copper, manganese and selenium. It also contains sulfur compounds. Many scientific studies show that eating garlic regularly can lower blood pressure, reduce harmful (LDL) cholesterol, increase HDL (good) cholesterol, and prevent colon and stomach cancer. Raw garlic also acts as an antibacterial and antifungal.

Broccoli and cauliflower

Broccoli and cauliflower

Broccoli and cauliflower

The vegetable group that includes broccoli, cauliflower and cabbage is a good source of phytonutrients, and is characterized by folic acid, vitamins C, E and K and fibre.

Broccoli and cauliflower help reduce the risk of cancer, due to cancer-fighting agents, bacteria and viruses.

Leafy vegetables

Leafy vegetables

Leafy vegetables

Dark leafy vegetables contain good amounts of vitamins A, C, K, magnesium, and calcium. It is also rich in iron and dietary fiber and has a low glycemic index. Moreover, it is very rich in phytochemicals and flavonoids and b-carotene.

Several studies show that leafy greens offer protection against cardiovascular disease and cancer. Its antioxidants help reduce oxidative damage to cells, thus helping in anti-aging. Vitamin A promotes eye health.

Read also : Is eating healthy important?

Chia seeds

Chia seeds
Chia seeds

Chia seeds are a storehouse of proteins and a complete source of amino acids, carbohydrates, fibre, calcium and antioxidants. Some studies have indicated that eating chia seeds regularly is associated with improved heart health. They also provide a great alternative to dairy products because they are rich in calcium. Chia seeds help contain high blood sugar levels.

Cowpeas
Cowpeas
Cowpeas

Cowpeas are a legume that contains a high percentage of protein, fiber, and good amounts of iron, magnesium, phosphorus, calcium, and zinc. Cowpeas contain a high amount of nutrients beneficial for bone health and joint flexibility. Calcium, magnesium and phosphorus help control blood pressure naturally, while high fiber prevents insulin spikes, controls blood sugar levels, and improves intestinal health.

Almonds
Almonds
Almonds

You can eat 8-10 soaked almonds daily to obtain proteins, fiber, vitamin E, calcium, copper, magnesium, riboflavin, iron, potassium, selenium, zinc, B vitamins, niacin, thiamin, and folate.

Soaking almonds is the best way to get maximum benefits, which include strengthening muscles and bones and reducing harmful cholesterol. Almonds also help reduce feelings of depression and stress and protect cells from damage.

Peanuts
Peanuts
Peanuts

Peanuts are known to be a good source of healthy fats, protein and fibre. It contains a lot of potassium, phosphorus, magnesium, and vitamin B. Although it contains a high percentage of calories, peanuts are rich in nutrients and low in carbohydrates. Experts recommend that women eat peanuts during pregnancy because they are rich in biotin. Peanuts provide cardiovascular-healthy nutrients in addition to antioxidants.

Some studies indicate that peanuts help reduce the risk of gallstones, as regular peanut consumption helps lower cholesterol.

Walnuts
Walnuts
Walnuts

Walnuts contain calcium, iron, proteins, potassium, magnesium and omega-3 fatty acids. Research results indicate that it helps reduce inflammation that causes heart attacks, in addition to preventing blood clotting. Regular consumption of walnuts in moderate quantities contributes to reducing harmful LDL cholesterol.

It promotes good bacteria in the gut as well as having the advantage of improving the management of blood sugar levels. It also protects against certain types of cancer.

Yogurt
Yogurt
Yogurt

Yogurt is a good source of calcium and protein, and also contains live probiotic bacteria. These “good bacteria” can protect the body from other, more harmful bacteria. All health begins in the gut, and adding fermented foods and fresh homemade yoghurt is an important way to get live, good bacteria into the body. Experts agree that a well-functioning intestine leads to the regular expulsion of toxins from the body, in addition to that good bacteria enhance the functioning of the immune system at the same time.

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