5 Healthy Food

             

 
Taking care of your diet will not just help you with proper digestion, but your overall well-being. Making the right food choices will lead you to living a healthy life. Unhealthy food habits not only affects our physique but it also expands chances of life-threatening diseases like high blood pressure, obesity, diabetes etc. Beginning this article with some smart tips to maintain a healthy diet. 

• Replace your soft drinks with water and green tea 
• Go vegetarian for at least 1 day a week 
• Make sure that 50% of your meal is fresh produce 
• Eat whole fruit instead of juices. There is less fibre and more added sugar in fruit juices. 
• It is advisable to avoid processed meats as they are high in sodium. 

Furthermore, a nutritionist or a dietician can guide you on how to curate a good diet. Below are the top 5 healthiest foods that you need to incorporate in your daily life to stay fit and healthy.

 

Citrus Fruits

This set of fruits include lemons, oranges, grapes, limes and many others. Considering the pandemic situation, we are all trying to keep up our immunity. We are being advised by all the doctors to build up our immunity that helps in the prevention of Covid-19. Consumption of Vitamin C has become a necessity. Citrus fruits are a great source of Vitamin C. Apart from strengthening your immune system, it also helps in smoothing your skin. A fact states that just one medium orange has all the vitamin C you need in one day. They also supply fibre in good amounts which helps in improving digestive health. Cholesterol is controlled too. Another advantage of Citrus fruit is that it has relatively few calories. Apparently, it also helps fight cancer! In one of these studies, people who ate one grape fruit or drank a glass of grapefruit juice had a lesser chance of getting lung cancer. 

Cruciferous Vegetables 

Cruciferous vegetables seem to have cancer-fighting properties due to which they made it to this list. It’s a large group of plants with a diverse variety. Cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, radish, turnips etc. They are mainly rich in vitamin C, E and K. It lowers the risk of cancer and may help reduce inflammation. These vegetables are quite unique and flavorful. They are also rich sources of compounds known as glucosinolates which apparently seem to fight cancer. It helps in protecting cell DNA from damage. 

Fish  

You must have heard a lot of times about how beneficial fish is to our health. Fish is a rich source of protein. It helps you build a muscular body. It also reduces risk of heart disease. Fish is high in omega - 3 fatty acids that can save you from chronic heart disease. According to a 2016 study of 2016, seafood intake was associated with a reduced risk of Alzheimer’s disease. Fish increases grey matter that reduces brain shrinkage and helps in proper functioning of the brain. Consumption of fish is also linked with improved eye vision. The omega 3 in fish is highly beneficial for eyesight.

Tofu

Tofu, made of condensed soy milk, is an essential source of protein especially for vegetarians. Tofu is high in the substance called isoflavones that saves you from Cardiovascular disease. Soy protein escalates renal function and it may benefit those who are undergoing dialysis.  It reduces the risk of diabetes and certain cancers like breast cancer, cancer of the digestive system. It has the potential to maintain bone health and to enhance brain functioning. There is often a debate whether Tofu is healthy or not. As of now no research stated that Tofu is harmful. You can simply go for organic tofu brands. 

 

Nuts 

Every diet includes this food item. They are good in taste and are handy. Here are some nuts that are commonly eaten by people. 

• Almonds
• Cashew Nuts 
• Hazelnuts
• Brazil Nuts 
• Walnuts
• Pistachios

 

Nuts are high in calories but they also store a lot of other nutrients like Protein, Carbohydrates, Vitamin E, Fat, Magnesium. Nuts are loaded with antioxidants. Antioxidants in almonds and walnuts can protect the delicate fat from damage in the oxidation process. Although they are rich in calories, it is said that they aid in weight loss. Another research shows that your body does not take in all the calories. Due to their high content of monounsaturated and polyunsaturated fatty acids, it lowers cholesterol levels. It is also beneficial for type 2 diabetes. Nuts are widely available with a variety of options including salted, plain, raw, roasted. 

The benefits and advantages of eating healthy is highly important. It is not only about losing weight but it is also linked with your lifestyle. Eating healthy means maintaining a balance of nutrients required for building stamina. It is amazing how making smart food choices can save you from hazardous diseases. If you have a specific goal, consult a nutritionist. They will curate a special diet. Take one step forward by following the simple tips of a healthy diet!