There is a saying that goes “you are what you eat” and that is a fact. To affirm my point those people who have a tendency of to take healthy foods and a balanced diet they rarely visit the doctor while for those who don’t care what they eat today they are suffering from diet and lifestyle related diseases.
In the united states alone nearly 600,000 people die every year due to unhealthy diet and this is just a reflection of what is happening in the global scenario. Some of the leading killer’s diseases killing millions is heart disease, obesity, diabetes, high blood pressure, stroke, among others.
With such statistics healthy foods have turned to be a matter of concern if you’re to avert such diseases and live longer. But how do you differentiate the best foods since there are hundreds of foods options available for you? A good food has to have some fiber, vitamins, minerals, antioxidant compounds, and other nutrients and in addition it has to be readily available. I know trying to analyze all the foods can be an uphill task and that’s why I have simplified things for you by giving you the list of the top 10 foods for better health.
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10. Apples — the original health food
Apples are a good source of soluble fiber, which can lower blood cholesterol and glucose levels. Fresh you have come across a proverb that goes an apple a day keeps the doctor away right well this is true considering that apples are extremely rich in in essential nutrients such as dietary fiber, flavonoids, and very important antioxidants.no wonder it’s called “the miracle fruit”.
Apples have phytonutrients and antioxidants that can be very beneficial to your health as they can help you in reduction or completely keeping you immune from cancer, heart disease, diabetes and hypertension. Other benefits of taking apples are they will improving your neurological health, reduce risks of dementia, stroke, diabetes, lower level of bad cholesterol and even contribute to weight loss if you’re obese.
Although almonds have very high fat content they are one of the best foods that are nutritious and healthy as well. Although almonds are seeds they are edible and guess what, they have more fiber than any other tree nut on the planet. The reason why almonds are recommended is because they are rich in antioxidants which will protect your cells, rich in vitamin E which is good in reducing the risks of Alzheimer’s disease, cancer and heart disease.
They also have monounsaturated fat which is good in the reduction of blood cholesterol. They are also good when cases of sugar control are involved, and blood pressure. For those who are looking to reduce weight go for almond since its known to increase satiety and hence you will consume low calories.
Apart from being sweet and ready to eat these fruits are loaded with phytonutrients and one of them is a flavonoid known as anthocyanin’s which is associated with numerous health benefits. Scientists have verified that consumption of blueberries will definitely decrease the risks of diseases such as cancer, obesity, diabetes, heart disease, among other diseases.
And since these fruits are a low-calorie source of fiber your most likely to be able to control your weight and blood pressure. We cant also forget to mention that blueberries are loaded with minerals such as magnesium, calcium, iron, zinc, phosphorous and vitamin K, C, hence your bones will be stronger, and your overall health will improve greatly
Among the world’s healthiest food is broccoli since it’s very nutritional. This food when preparing it don’t overcook it, you only need to steam it if you’re to enjoy its numerous health benefits. Broccoli is an excellent source vitamin K, vitamin C, vitamin A vitamin B1, Vitamin B6 and Vitamin E. it’s also a good source of omega 3 fatty acids, manganese, dietary fiber, copper, potassium iron, zinc, choline and niacin and in addition phytonutrients.
Broccoli is associated with some health benefits such as lowering the levels of LDL-cholesterol in our bloodstream, improve cardiovascular health, reduces the risks of getting cancer, can improve detoxification, among many other great benefits.
6. Oily fish
The best of the oily fish in this category is trout, herring, sardines salmon and the great anchovies. The above fish are good sources of Vitamin A, vitamin D, vitamin B, omega 3 fatty acids, and proteins. They have been recommended on this list since they are said to reduce the risks of contracting prostate cancer, improve vision, benefit the cardiovascular system and nervous system, reduce risks of dementia and also help in the reduction of triglyceride levels.
5. Leafy green Vegetables
When we talk about leafy green vegetables which most people rarely consider as part of the meal we are talking of spinach, kales, purple eggplant, cauliflower, cabbage, and turnip greens. These are the most inexpensive nutritious vegetables you will find in the grocery store. Studies have revealed that consumption of dark green vegetables will not only assist you in weight loss management but also will the risk of cancer, heart diseases and above all lower risk of mortality.
Also if you’re a patient with a type 2 diabetes take them since they are loaded with high amounts of magnesium. Other minerals and nutrients contained in these vegetables that can help you in controlling and in prevention of many diseases are Vitamin C, Folic acid, zeaxanthin, beta-carotene, lutein among other flavonoids and other potent antioxidants.
4. Sweet potatoes
We can only describe sweet potatoes as Mother Nature unsurpassed source of beta-carotene. Apart from being delicious inexpensive and very readily available they are also very nutritious and can contribute greatly to an individual health. Sweet potatoes numerous health benefits range from reduction of heart diseases due to presence of vitamin B6, can aid in cell formation and ward off flu viruses and cold since they have vitamin C, you will also have strong healthy bones, nervous and heart due to the presence of vitamin D , your immune system will improve greatly to iron presence and contrary to many sweet potatoes do not cause blood sugar spikes.
We can say these are the healthiest grain on the planet. The reason they feature here is because they are very nutritious and have a number of health benefits. Oatmeal has antioxidants, essential minerals, important vitamins and a great amount of fiber and carbs as well they are also rich in protein and fats than any other grain. Some of the health benefits associated with taking oatmeal is reduction of blood pressure, cholesterol, and blood sugar levels and your heart is also safe. For those who are looking to reduce weight go for oatmeal since it’s a filling food.
One of the most unique fruits in the planet due to its nutrition value. Some of the ingredients in the avocado are vitamin K, Folate, vitamin C, potassium, vitamin B6, vitamin B5 and vitamin E. This food has got higher amounts of potassium than a banana and heart-healthy monounsaturated fatty acids, is loaded with fiber, and other powerful antioxidants. Avocados can be used to reduce risks of cancer, reduce symptoms of osteoarthritis, and can even help you lose weight. Try it and you will surely see positive outcomes.
Beans are one of the most delicious and nutritious healthy foods you can go for. They provide myriad health benefits and the best thing is they fit in several groups of food. They offer vitamins, rich in carbs, and minerals, rich in dietary fiber, have low fat and are cholesterol free. Beans offer humans a range of benefits from keeping their hearts healthy, balancing blood sugar, cutting cancer risks, to providing you with all necessary nutrients such as zinc magnesium, iron, copper, folate manganese among others. Beans are also very pocket friendly and very versatile.
We all want to live a healthy productive life and in order to achieve that we need to take out nutrition checklist very serious. Give your body these above foods and you will surely pay a doctor a visit once in a year and not because you’re sick but just a normal routine checkup.