In today’s world where everyone wants to be fit and have a perfect shaped body, they usually forget what is actually good for them to consume. To lose weight should not be the only goal. Thrive to be healthy as a body free from diseases would help you in the long run. Here is a list of 20 things that you should definitely include in your diet.
1Spinach
Available easily and locally in most places, this green leafy vegetable is nutritionally very beneficial. It gives you adequate energy and is packed with antioxidants which will protect you from free radical damage.
Nutrients present: Vitamin A, K, folate.
2Avocado
Avocados are said to be really healthy for the heart and vascular system. It increases the energy intake without much increase in carbohydrates and proteins. It can act as a substitute for butter or oil in many recipes. It is good for eyes as contains carotenoids and also helps to stabilize blood sugar levels.
Nutrients present: Potassium, healthy monounsaturated fats, fiber, vitamin E, B, folic acid.
3Apples
These prevent strokes, heart diseases, osteoporosis, cancer, etc. The soluble fibre pectin helps in lowering cholesterol.
Nutrients present: Boron, potassium, antioxidants, vitamin B, C, beta carotene, fiber, catechins and quercetin (plant compounds).
4Eggs
Eggs are a good source of nutrients and are a complete food in itself. Eggs help to increase the good cholesterol and prevent heart diseases. It is rich in choline that help to build cell membranes. It contains antioxidants that are good for eyes and also contains amino acids in perfect proportions.
Nutrients present: Vitamin A, B, D, E, K, selenium, phophorus, folate, zinc, iron calcium, proteins, omega 3 fatty acids, choline, antioxidants (Lutein and Zeaxanthin).
5Nuts
Nuts definitely help you lose weight and stay healthy. It provides healthy fats and have low carbohydrates and proteins. They reduce mortality and prevent diabetes and cardiovascular diseases.
Nutrients present: Fiber, omega 3 fatty acid, oleic acid, vitamin E, B2, folate, magnesium, phosphorus, potassium, copper, and selenium.
6Coconut
Coconuts in all forms are healthy be it coconut oil, sugar, milk, water, flesh, flour. It has antimicrobial properties and boosts our immune system. Enhances our physical strength by providing energy. Helps to improve digestion, absorption, enhances weight loss and heart functions. Is even good for skin and protects from diabetes, cancer, thyroid, kidney diseases and many more.
Nutrients present: Fibre, energy, calcium, iron, magnesium, saturated fatty acid (lauric acid), copper, zinc, vitamin B-complex.
7Broccoli
Broccoli can be used for healthy cooking as it offers a great deal of health benefits. It is a rich source of fibre and calcium and helps our eyes, heart and prevents cancer.
Nutrients present: Calcium, fibre, vitamin C and B6.
8Cucumber
Known to save you from the ill effects of sun, this refreshing vegetable is all you need for electrolytes and antioxidants. Contains negligible amount of calories, no fats or cholesterol at all. They are a rich source of fibre that helps to minimize constipation and cancer and used as a detoxifying agent. It also protects your heart, reduces blood pressure prevents Alzheimer’s disease.
Nutrients present: Vitamin K, C, A, fibre, potassium, antioxidants.
9Carrots
We always hear that carrots are good for the eyes. It is the best source of carotene that prevents cancers and protects your skin. Night blindness, cataracts, harmful cholesterols are reduced by carrots.
Nutrients present: Beta-carotenes, vitamin A, C, B-complex, fibre, copper, calcium, potassium, manganese and phosphorus.
10Garlic
It is widely used for medicinal purposes. Garlic is beneficial for bones, digestion, thyroid, immunity, prevents cancer and cardiovascular diseases. The smell of garlic comes from the sulphur containing compounds present.
Nutrients present: Manganese, calcium, phosphorus, selenium, vitamins B6 and C.
11Salmon
It is praised for being nutritionally very rich. It has very easily digestible proteins and is said to increase your lifespan. Can be sold fresh or frozen.
Nutrients present: Vitamin B12, D, selenium, B-complex, omega-3 fatty acids, protein, phosphorus, potassium.
12Brown Rice
People are becoming more health conscious these days are preferring brown rice to white ones. The side hulls and bran makes it more nutritious and healthier. It is better for the heart, weight loss and diabetes patients. It has low glycemic index so reduces insulin spikes.
Nutrients present: Proteins, thiamine, calcium, magnesium, fiber, and potassium.
13Quinoa
Quinoa is a grain that vegetarians prefer these days in place of wheat. It is a rich source of good quality protein with less fat and cholesterol and adequate amount of carbohydrates that do not affect the glycemic index adversely and helps in weight loss.
Nutrients present: Folate, protein.
14Oats
Start your day with oats to be energized throughout the day specially if you are a diabetic patient or suffering from heart diseases. It surely lowers cholesterol levels, enhances immunity, stabilize blood sugar levels, protects cancer and heart diseases.
Nutrients present: Manganese, biotin, vitamin B1, magnesium, dietary fiber, chromium, zinc, protein, molybdenum, phosphorus, copper.
15Kidney beans
Being a pulse its availability is not to be questioned. For diabetic and hypoglycemic patients, these are extremely useful as they lower the cholesterol, helps in insulin resistance, prevents rise in blood sugar levels and also used for detox.
Nutrients present: Molybdenum, folate, fibre, copper, manganese, phosphorus, protein, iron, potassium, magnesium.
16Yogurt
Buy yourself a healthy cup of yogurt or prepare it yourself at home. It will help to boost your immune system, satiate hunger and strengthen bones as well. It should be consumed without adding anything to it like salt, sugar or spices. Natural yogurt gives best results rather than processed ones.
Nutrients present: Calcium, protein, vitamin D, B12, potassium, zinc.
17Whole milk
The innumerable benefits of milk won’t let you avoid its presence. A daily serving of 250-500 ml of milk is essential for our body. It is a rich source of calcium as we all know and helps in building bone strength. From birth till death, the role of milk in our lives is unmatched. Apart from bones, it also develops immunity, smooth skin, and helps in growth and development.
Nutrients present: Protein, calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12 and zinc.
18Extra virgin olive oil
Yes it is fat in nature but we shout known the difference between good fats and bad ones. This oil is a rich source of monounsaturated fats which protect our good cholesterol (HDL) and prevent heart stokes and diseases. It also contains antioxidants which prevent oxidation og blood cholesterol.
Nutrients present: Monounsaturated fatty acids, Omega-3,6 fatty acids, vitamin E, K, carotenoids.
19Tomato
They are packed with nutrients and are beneficial in various ways. It lowers the risk of stroke and cancer, and is loaded with antioxidants.
Nutrients present: Lutein, zeaxanthin, lycopene, vitamin C, B, E, A, potassium, manganese, and phosphorus and a huge number of phytonutrients.
20Banana
Available throughout the year, this fruit is incredibly healthy and nutritious. Can be used in several ways i.e. for shakes, baking, binding, or as a snack item. The soluble fibre pectin helps to lower blood sugar, gives endurance ability to athletes, and bowel movements are regulated. Potassium helps to protect the heart function and regulates blood pressure.
Nutrients present: Potassium, fibre, vitamin B6, C, magnesium, copper, manganese.
