Overview
Healthy eating habits have numerous benefits for the human body and the mind. Healthy eating habits make us feel good, happy, and hence productive. The world is getting conscious about healthy eating making it easier for people to treat their bodies well. The healthy food listicle is a guide to understand the essential vitamins and minerals the human body needs to stay functioning at its best. Also, healthy foods are delicious. A large number of foods are healthy as well as tasty. Adding fruits, vegetables, protein, and whole foods to the diet, you’ll have a colorful, versatile, and healthy meal.
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Among the different foods, the many contain at least several of the nutrients our bodies need but to be known as one of the healthiest foods they had to meet several criteria such as nutrient density, readily availability, affordable cost, and good taste. It will help you understand why some of the nutritious foods may not be included in the list.
- Spinach
Spinach is one of the healthiest foods packed with high nutrients and low in calories. It contains Vitamin A, Vitamin K, and essential folate. Vitamin K has blood-clotting properties. Manganese supports bone health, muscle strength, fertility, and insulin production. It is a readily available and nutrient-dense green superfood.
- Beans and legumes
Packed with antioxidants, calcium, protein, and fiber, beans digest slowly keeping you full for longer. It also contains a good amount of folate, manganese, copper, and iron. Lentils, peas, soybeans, peanuts, and beans of all sorts are just as nutritious in their own right. They’re also a great source of fiber, which helps increase the number of good bacteria in the gut and help controlling inflammation, decreasing colon cancer risk, and reducing low-density lipoprotein (LDL) cholesterol. Try to consume 1- 2 cup of cooked legumes/beans per day to take advantage of their anti-inflammatory properties.
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- Walnuts
Walnuts are nutritious because they contain more antioxidants than any other nuts. They are rich in Vitamin E, plant serums, omega 3 oils, healthy fats, fiber, vitamins, and minerals. They have higher antioxidant activity and healthier omega-3 fats than any other nuts. It has a rich nutrient profile that contributes to various health benefits such as reduced inflammation and improved heart disease risk factors. Walnuts’ fiber and plant compounds, including polyphenols interact with the gut microbiota and contribute to your health.
- Beetroot
Good for the brain and helps at lowering blood pressure, the beetroot is often overlooked as one of the healthiest foods. The brightly-colored vegetable contains folate, magnesium, and Vitamin C. Beetroot contains water (87%), carbs, fiber, as well as beneficial plant compounds such as betanin (beetroot red), inorganic nitrates and violaxanthin. Inorganic nitrates help to reduced blood pressure and hence reduced the risk of heart disease and other ailments. It improves oxygen capacity, stamina, and exercise performance.
- Avocado
People avoid consuming avocados due to their high-fat content. However, avocado contains healthy fats, vitamin B, fiber, vitamin K, and vitamin E. A study has revealed that avocado increases levels of high-density lipoprotein, or “good,” cholesterol which removes harmful cholesterol from the bloodstream. A test-tube study of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. Avocados are associated with improved nutrient absorption, better overall diet, and fewer metabolic risk factors. Eating just one avocado a week gives all the benefits.
- Dark chocolate
According to research, dark chocolate contains more antioxidants than fruit juices. Apart from curbing the diseases and helping to prevent heart conditions, dark chocolate is a mood-booster. It is loaded with antioxidants, fiber, iron, magnesium, copper, and manganese. Cocoa and dark chocolate score higher in antioxidants than any other food. Dark chocolate has powerful health benefits, including improved blood flow, lower blood pressure, reduced oxidized LDL, improved brain function, and lower risk of heart disease. Consume dark chocolate with at least 75% cocoa content. Consuming a small piece of dark chocolate daily is one of the best ways to supplement your diet with additional antioxidants.
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- Raspberry
Raspberries are filled with antioxidants that keep the body healthy. It is loaded with Vitamin C, calcium, fiber, manganese, and iron. Strawberries are highly nutritious and are low in both carbs as well as calories. Raspberries are among the most delicious foods.
- Garlic
The pungent yet nutritious bulb has been used to ward off disease for centuries. It inhibits the growth of bacteria, lowers cholesterol. blood pressure and has anti-inflammatory power. It turns all sorts of bland dishes delicious. It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese, and selenium. Garlic is also high in sulfur compounds such as allicin which help to lower blood pressure as well as total and “bad” LDL cholesterol. It enhances “good” HDL cholesterol level, reducing the risk of heart ailments. Studies show that people who eat garlic have a lower risk of several common cancers, especially cancers of the colon and stomach. Raw garlic has anti-cancer, anti-bacterial, and anti-fungal activities.
- Lemon
Lemons have anti-inflammatory qualities that inhibit the growth of cancer cells. Lemons contain a high amount of vitamin C, soluble fibers, and beneficial plant compounds that are responsible for several health benefits. Lemons support heart health, weight control, and digestive health, weight loss, and reduce your risk of heart disease. It helps to curb anemia, kidney stones, and digestive issues. Lemon is not only a healthy fruit, but it also has a distinct, and pleasant taste as well as smell.
- Lentils
A lentil is a pulse that features prominently in many food cultures around the world, including India. Lentils provide high amounts of fiber, protein, magnesium, and potassium. However, you can sprout the seeds, making them a delicious, healthful, ready-to-eat snack. Sprouted lentils with chili powder or pepper make a delicious and healthy snack. Legume adds distinct taste and texture to any meal.
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- Egg
An egg is nutritious. Hence, it is referred to as nature’s multivitamin. Egg yolks are loaded with vitamins, minerals, and powerful nutrients, including choline. They’re high in lutein and zeaxanthin, antioxidants that can protect your eyes and reduce your risk of eye diseases like cataracts and macular degeneration. Eggs also contain high-quality protein and healthy fats. It can help you lose weight. They are inexpensive and easy to cook. Consume pastured or omega-3 enriched egg that is healthier and more nutritious than most conventional supermarket eggs.