Top 10 foods foods for a healthy diet

Top 10 foods foods for a healthy diet

1. Milk: Remember how your mother forced you to drink two glasses of milk every day as a child? They would do it for a number of good reasons. Milk is extremely rich in calcium and also helps in burning fat. With the increasing incidence of osteoporosis and arthritis in older men, regular consumption of fat-free milk will do wonders for your health. A glass of milk for breakfast and a meeting before bed, the daily diets.

2. Eggs: Eggs are the best source of dietary protein. They are rich in choline and antioxidants, which reduce the risk of breast cancer and eye diseases. Although most people avoid their cholesterol-boosting properties when eating eggs, we overlook the fact that when eaten in moderation, they actually lead to a healthy heart. With one egg a day, the immune system is strengthened and skin and hair shine with health. However, heart patients are advised to limit intake to two per week.

3. Avocado: Although labeled as a dangerous butter fruit, the nutritional goodness isn't packed into avocado cholesterol, which produces its namesake anyway. Avocados are rich in vitamin E, folic acid and potassium and reduce the risk of heart disease and blindness. A dollop or two of salads not only scream good taste, but also support the absorption of beta-carotene.

4. Olive Oil: Olive oil is nothing short of a blessing when it comes to maintaining a healthy heart. With its richness in good monounsaturated fats and antioxidants, it helps reduce the risk of cancer and Alzheimer's. The extra virgin varieties on the market are an excellent source of antioxidants and have a rich taste. Cooking with olive oil is not only tasty, but also helps absorb the beta-carotenoids present.

5. Nuts: Although the calories are high and should be consumed in moderation, the calories in nuts come mainly from their high content of monounsaturated fatty acids, which are very good for health. Eating foods rich in these fatty acids can help lower bad cholesterol and reduce the risk of heart disease and stroke. Nuts are also a great source of protein and contain fiber, antioxidants, fatty acids, and vitamins and minerals. It's worth noting that peanuts are actually legumes and have different nutritional properties than nuts, but there are many other good options to choose from, including Brazil nuts, cashews, walnuts, pecans, pistachios and prunes.

6. Fatty fish: Fatty fish – such as salmon, mackerel, sardines and trout – are known for their health benefits when consumed in moderation (two to four servings per week). Not only are they a great source of vitamins and minerals – including immune-boosting vitamins A and D – but they are also rich in omega-3 fatty acids. These super-healthy unsaturated fatty acids have many health benefits, having led to a reduced risk of heart disease, brain damage, stroke, dementia and prostate cancer. Research published in the British Journal of Ophthalmology also suggests that omega-3 fatty acids may affect eye health by benefiting the progression of age-related macular degeneration.

7. Beets: Beets are one of the newest vegetables to be hailed as a “superfood,” and even with their supposed health benefits, it’s easy to see why. Several studies have shown that drinking beetroot juice in exercise can lead to improving endurance, cholesterol levels and blood pressure, improving health, reducing heart and liver function, reducing the risk of dementia and fighting cancer. This versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and folic acid, which helps reduce the risk of birth defects in unborn babies and prevent anemia. reduce.

8. The onion family (part of the Allium genus) contains many foods that do wonders for our health, including onions, garlic, leeks and chives: onions. Studies have shown that both onions and garlic can help lower cholesterol, while results published in the Journal of Nutrition showed that onions can help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, they can help fight bacteria and disease in the body, while a study by researchers at King's College London and the University of East Anglia found that eating foods from the onion family could help prevent hip osteoarthritis.

9. Dark leafy greens: Dark leafy greens like spinach, kale and watercress are automatically part of a healthy diet for many because of the “Eat Your Greens” mantra that has been drilled into us over the years. However, this belief is based on the healing power of green vegetables, as these vegetables are bursting with nutrients such as iron, calcium, potassium and vitamin C and are packed with health-promoting phytochemicals. Some of the purported health benefits of eating greens include lower blood pressure, improved eye health, and reduced cognitive risk.

10. Quinoa: Quinoa has only recently become widespread and known in many places, but it has quickly become popular among healthy eaters due to its great benefits for the body. Typically treated as a grain (although it is actually a seed), quinoa can be used in place of pasta, wheat, or oats for a highly nutritious meal. Quinoa, like most grains, is high in fiber, making it great for the digestive system, but perhaps its best feature is that it is one of the few plants that contains high-quality protein containing all eight essential amino acids. Additionally, quinoa is a great source of nutrients such as magnesium, manganese, iron, calcium, potassium and several B vitamins.