Everyone wants to live a healthy life. And one of the best ways to stay healthy is eating the right foods. However, most people do not know the best foods to eat. Check out this handy list of the top healthiest foods.
Vegetables are number one on the healthy food list because they’re rich in vitamins C and A, iron, fiber, calcium, antioxidants and magnesium. These elements help the body to fight against cardiac conditions, cancer and degenerative diseases. Vegetables give you lots of nutrition with very few calories, which is a plus if you’re trying to lose weight. The variety of vegetables you can consume is amazing.
Fruits are high in antioxidants, fiber, flavonoids, carotenoids, vitamins and minerals. They are known to strengthen bones and increase “good” HDL cholesterol levels. Some of the recommended fruits include lemons, limes, papaya, raspberries, plums, apricots and oranges. Fruits are great for the dieter because they can satisfy your sweet tooth naturally.
- Whole Grains
Whole grains can help you get more fiber in your diet and keep your blood sugar stable. Besides, they will fill you up more easily, so you may eat less. Like many other best foods, choosing only one type of whole grains for your meals doesn’t provide all the variety you need in order to be nutritionally sound. It’s therefore advisable to mix two or more whole grains together and get complete protein content. For example, you can do brown rice and wheat kernels.
- Fatty fish
Fatty fish is a healthy eating especially if included in your diet at least thrice a week. Among the fish species, salmon, halibut and fresh water fish are the healthiest as they have high content of omega 3 fish oils which are important for normal growth and development. Omega 3 fatty acids help speed up metabolism and lower bad cholesterol. Fish also improves eyesight, brainpower and nerves.
This vegetable is considered one of the healthiest foods because it is chock full of iron vitamins. It is packed with essential bone building nutrients and antioxidants. Broccoli helps fight cancer, especially colon, breast and lung. A single stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C. Broccoli also helps prevent diabetes and heart disease.
- White Meat
Chicken and turkey breasts are the most popular low fat meats. White meat gives you the benefits of protein without the high fat of many red meats.
- Organic Eggs
Though eggs are considered high in bad cholesterol, the nutritious yolk is high in iron, vitamin B12 and of course protein. Besides, eggs are an incredible source of high quality nutrients.
Legumes, also known as pods are fruits with a single dry seed. Good examples of pods are peas, soybeans, lentils, peanuts, dried beans, among others. Legumes contain high content of iron, vitamin B, protein, zinc and fiber making them excellent nutritional choices. Legumes lower bad cholesterol (LDL), prevent diabetes, heart disease and cancer.
Skim milk is low in fat and has many healthy nutrients including vitamin A, B2, D and calcium. Calcium strengthens bones and speeds up metabolism. Milk also helps you feel full so that you eat less. Soya milk is a healthy replacement if you are lactose intolerant but get the organic version without sweeteners.
Recent studies show that a single red potato contains as much cell-building folate as one cup of broccoli or spinach. They are actually good sources of potassium, vitamins A, B-6, C and E which are essential for fighting cancer and boosting immune.
- Vegetable juice
This is an amazing way of capturing all the nutrients and vitamins of whole fruits and vegetables which are often lost during cooking.
Berries are one of the best fruits one can include in their diet. Berries are high in potassium, Vitamin C, fiber and low in sugar. Blueberries for example are rich in antioxidants. They are therefore rejuvenating tonics for the blood and the heart. They protect the cells in our body and help to reduce the risk of diseases like cancer. Gogi berries are less known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit. Cranberries prevent bladder infections by fighting off harmful bacteria.
- Nuts and seeds
Nature has packed a lot of goodness into small packages. Raw nuts are rich in omega-3 fatty acids, protein, vitamins B and E, minerals manganese and copper. Probably you must have heard of walnuts and pecans which are very good nutritional products. Flax seeds are good for the brain and are a critical non-meat source of the Omega-3 oil. Nuts have both anti-heart disease and anti-cancer properties.
- Garlic and Onions
Garlic and onions belong to the allium family. They contain allicin which lowers health-risky cholesterol and blood pressure levels. Garlic is a natural antibiotic and a powerful disease fighter that can inhibit the growth of bacteria. Garlic also prevents cancer, heart diseases, and diabetes.
- Green Tea
Green tea is one of the healthiest beverages you can drink. Green tea is full of anti-oxidants, which help prevent all sorts of diseases, from heart disease to cancer. You can get an energy boost from a cup of green tea. Besides, green tea contains catechins that help speed up the metabolism. Chamomile tea gives one a calming effect. Herbal teas are soothing and tasty. Non herbal teas will help you to stay alert when you need help to function.
- Olive oil
Olive oil helps speed up metabolism and helps prevent heart disease. It is one of the healthiest fats, and it tastes great, too.
Oats have little content of fat and plenty of proteins and fiber. They cut back disorders relating to the heart and reduce the levels of cholesterol. Oats also make a great diet for people with diabetes.
These are just a few of the truly healthy foods that you should incorporate into your diet every day. Not only do they provide long lasting health benefits for you, they taste great too.