Top 16 Healthy Foods To be Incorporated In Your Diet

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The most important aspect of healthy eating is that these foods ought to be sans unhealthy substances like saturated hydrogenated fats and added sugar.



healthy diet

With an ability to ward off major illnessessuch as diabetes, heart disease, hypertension, stroke and cancer, boosting immunity and providing a glowing skin and keeping you in shape.



Top Healthy Foods To be Incorporated In Your Diet

Vegetables

Spinach

Zeaxanthin lutein and carotenoids substances in spinach prevent age related macular degeneration, one of the causes for blindness. An antiaging food it reverses signs of aging. Lutein prevents heart attacks and fat deposits in the arterial walls.

Folate and iron in spinach gives energy by providing oxygen to the cells. Vitamin B prevents birth defects .They are also a rich source of fibre, folic acid, vitamin C, and calcium.

spinach

Broccoli

Broccoli and other cruciferous vegetables prevent occurrence of life threatening diseases such as cancer, heart troubles with reduced mortality rates from these diseases.

The indole 3 carbinol and sulforaphane in broccoli with their anti cancerous properties protect against breast cancer. Apart from these they contain high doses of Vitamin A, C, K, anti cancer phytonutrients beta-carotene and folic acid.

Broccoli

Garlic

They contain allicin that fight against disease-causing bacteria and help regulate blood pressure. Sulphur reduces the LDL (bad) cholesterol and the risk of ovarian, colon, stomach, and colorectal cancers. These contain heart healthy and anticancer properties.

garlic

Fruits

Avocados

Loaded with cardio protective compounds such as folate, potassium, soluble fibre vitamins and Vitamins A and E, this buttery fruit is a good source of monounsaturated fatty acids, which help lower cholesterol.

They also help increase the absorption of carotenoids, that reduce the risk of heart disease and age related macular degeneration, often the cause of blindness.

Avocados

Blueberries

This brain berry is a rich source of antioxidants. An age defying food, this berry is excellent for brain health and delays the onset of cognitive problems. Due to its anticancer properties they protect against cancers of the breast, small intestines and colon. Due to its low glycemic index it helps regulate the blood sugar levels.

Blueberries

Oranges

They contain high doses of vitamin C, Vitamin A, fibre, calcium, folic acid, and carotenoids. They promote a healthy immune system and prevent cold, ear infections, and oxidation of cholesterol. The long acting limoids add-on to their ability to promote optimal health that fights cancers of the colon, stomach, lung, breast mouth, and skin.

Due to the fibre content, they help keep blood sugar levels under control, prevent constipation and diarrhoea in those suffering from irritable bowel syndrome. They also prevent kidney stones and lower the risk of rheumatoid arthritis.

orange

Beans and Legumes

A single serving of legumes per week consisting of beans, peas, and lentils reduce the risk of breast cancer and prevent heart disease. They are loaded with proteins and key nutrients like fibre, iron, zinc, potassium, magnesium, and calcium. These nutrients reduce the risk of colon and breast cancer, hypertension, heart disease and type 2 diabetes.

Beans and Legumes

 

Whole Grains

Whole grains such as oats, quinoa, barley, and whole grain pasta are rich sources of Vitamin B12, folic acid, fibre, Vitamin A, thiamine, riboflavin, zinc and iron. Due to their rich fibre, c checks cholesterol levels, fight heart diseases and cut the risk of type 2 diabetes.

grains

Nuts, Seeds, and Oils

Nuts

Nuts contain monounsaturated fatty acids, folic acid, copper, magnesium, vitamin E, fibre and protein along with phytochemicals. They cut risk of heart disease and help lower the LDL cholesterol and raise the good cholesterol levels. They lower blood pressure levels and prevent the hardening of the arteries.

Eating an ounce of nuts everyday can do wonders for your health, moderation being the keyword though. Walnuts are a rich source of omega-3 fats, while hazelnuts are rich in amino acids that help lower cholesterol. Almonds have heart healthy polyphenols and help lower the bad cholesterol as well.

nuts

Flaxseed and Flax Oil

They are high in omega 3 fatty acids, protein, fibre, niacin, riboflavin, cut the risk of developing heart disease, and have anticoagulant properties. Also, prevent breast cancer.

Flax Oil

Extra Virgin Olive Oil

Filled with heart healthy monounsaturated fats, olive oil lowers the bad cholesterol and raises the good HDLcholesterol. Due to its antioxidant properties, they prevent Alzheimer’s and cancer.

olive oil

Eggs and Low-Fat Dairy

Eggs

Rich in protein, Vitamin B 12, and Vitamin A, they contain choline, which reduces the risk of breast cancer. The rich antioxidant properties prevent cataracts and macular degeneration.

egg

Greek Yoghurt

Rich in probiotic, protein, zinc, calcium, riboflavin, folic acid and lactobacillus which promote colon health, they boost immunity. They strengthen bones and prevent yeast infections.

Greek Yoghurt

Seafood

Fish like salmon, mackerel and tuna contain protein, omega 3 fatty acids, vitamin B 12, zinc and iron. These reduce the risk of cardiac disease, cancer arthritis apart from aiding weight loss, elevating moods and keeps skin glowing.

sea fod

Chicken Breast

Chicken breasts with many nutrients like Vitamin B 12, Vitamin B6 and E, protects the immune system and fights cancer, heart disease, stroke and contain excellent fat burning properties.

chicken breast

Lean Beef

Packed with zinc B vitamins and omega-3 fatty acids and vitamin E, Lean beef helps absorption of iron from various sources in the body. Incorporate these foods in your diet, eat healthy and live happy!

lean beef

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