Healthiest food we can eat

NEGI RK Friday, January 01, 2021

Healthiest food we can eat

Healthy Food - Food which one should eat every day for good health and optimum fitness. One should not focus on one specific type of food. A balanced diet from all groups which covers our both macro and micro requirement. Few healthy foods are listed below to be included in the diet.

Spinach

Popeye's favorite veggie is a great source of not only protein, but also vitamins A and C, antioxidants, and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green's calcium content. Add a handful to soups, protein shakes, omelets, pasta dishes, and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil, and a squeeze of lemon.

Broccoli

In addition to warding off prostate, breast, lung, and skin cancers, this flowery vegetable can also help you whittle your middle. According to experts, broccoli contains a phytonutrient called sulforaphane that increases testosterone and fights off body fat storage. It's also rich in vitamin C ( a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of cortisol during stressful situations. The only downside? It can make some people with sensitive stomachs a bit gassy and bloated—which isn't a good look if you're planning to hit the beach or rock a tight-fitting outfit. That's no reason to steer clear of this veggie on a day-to-day basis, though. Whip up our parmesan roasted broccoli recipe to reap the belly-flattening benefits—just maybe not the day before you need to look your leanest.

Carrots

Carrots are an excellent source of vitamin A, vitamin C, vitamin K, potassium, and fiber, and that's just the tip of the nutritional iceberg. Beta-carotene—the compound that gives carrots their orange hue—has been linked to a decreased risk for developing certain types of cancer. Per an American Journal of Clinical Nutrition study of over 3,000 women, those who had higher levels of beta-carotene in their blood had a 59 percent lower risk of a certain type of breast cancer (ER-negative breast cancer) than women with lower levels. Another related compound also found in carrots, alpha-carotene reduced the cancer risk by about 39 percent.

Sweet Potatoes

Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day's belly-filling fiber, and 11 times the recommended daily intake of vitamin A, which has been shown to have cancer-fighting properties. A Taiwan-based study in the Asia Pacific Journal of Clinical Nutrition found that higher consumption of vitamin A-rich vegetables, especially garland chrysanthemum and sweet potato leaves, might provide potential protection from lung cancer.

Almonds

Almonds provide plenty of nutrients, including:

magnesium
vitamin E
iron
calcium
fiber
riboflavin

Oatmeal

Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low-fat diet. This led to a surge in oatmeal’s popularity.

Research has found that cereal’s soluble fiber content helps lower cholesterol levels and reduce cardiovascular risk factors.

Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good source of folate and potassium.

Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.

However, some studies have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease.

Blueberries

Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.

Avocados

Some people avoid consuming avocados due to their high-fat content. However, avocados provide healthful fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber.

Eggs

Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.

Eggs contain vitamins including B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes.

Chicken

Chicken is cost-effective and healthful meat. Free-range chicken serves as an excellent source of protein.

However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat.

Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.