Eating healthily shouldn’t be a choice but a habit that you must adopt. You must be knowing about balanced diet and including all kinds of foods from where you get the essential nutrients. We know how complicated it can be as tracking foods and nutrients present in them is tad a task! Keeping that in mind, we have simplified the deal for you. Here are 15 foods that we have chosen from the lot, you must eat every single day. If not all, you must aim to have as many as you can. Everything mentioned here is easily available and supremely great for overall health.
What foods to eat daily?
Check out this list and you will come to know about healthy foods to eat daily.
There are so many types of berries including blueberries, strawberries, blackberries, raspberries, goji berries, cherries, to name but a few. These are tiny fruits that provide big benefits. These dark and red coloured berries are loaded with antioxidants along with other nutrients. Eating a handful of berries daily can suffice a good percent of vital nutrients. Besides, eating berries is linked to better cardiovascular health.
Kidney beans(rajma), black beans, soybeans, chickpeas, lentils, all kinds of beans are healthy and you must eat one type daily. Different beans have different properties and benefits. Soybeans are loaded with phytoestrogen which is effective in reducing the risk of prostate and breast cancer. Beans are also good for cholesterol, hormonal balance and weight management. Whatever bean you like, consume it daily.
Nuts might be slightly expensive but these are a boon for your health. Almonds, cashews, pistachios, hazelnuts, walnuts, pecans, every nut is great for you. Eat whatever you have with you. A handful of mixed nuts is preferably the best snack when you crave something in middle of meal times. These nuts are effective in reducing the risk of chronic ailments such as diabetes, cancer, heart diseases, blood pressure, etc. Nuts help in lowering bad cholesterol or LDL, blood sugar and oxidation. These help in improving arterial function. Also, nuts have good fats in the form of omega-3 fatty acids in them that won’t cause weight gain if you have them in moderation.
Studies have found that flaxseed possess anti-hypertensive properties that no other food has! This can be achieved through multiple foods and so, flaxseed is no less than a wonderfood. Consuming just a tablespoon of flaxseed(either whole or grounded) every day provides a myriad benefits. You can add these to your food items such as smoothies, baked bread, salads, etc. Flaxseed aids blood pressure reduction and lowered risk of stroke. These can be easily added to your meal.
5. Other Seeds
Apart from flaxseed, there are many other seeds namely chia seeds, fennel seeds, pumpkin seeds, hemp seeds and sesame seeds. All of these are excellent sources of omega-3 fatty aids and fibre. If you are a vegetarian, you must have these to meet the daily requirement of omega-3. Chia seed pudding is a sweet dish that is healthy, wholesome and tasty. Besides, drinking chia seeds water is also a good food with multiple benefits. These are known to regulate blood sugar levels and therefore, great for diabetics.
Dates are primarily winter food because of their warming tendency but you can have these in any season. You can also have
sugar. These are the foods with the highest sugar content but low with glycemic index which makes them a superfood. Besides, dates also provide energy, polyphenols, dietary fibre and antioxidants. Having 3-5 dates a day is a great deal. Whenever you crave for something sweet, have a date.
7. Cruciferous Vegetables
Cauliflower, cabbage, broccoli, Brussels sprouts, kale, turnip greens, bokchoy, radish, etc. are cruciferous veggies that are equally healthy as green veggies. These are power-packed with nutrients that aid various diseases. These vegetables have sulforaphane which is good for eyesight, cognition, premature ageing and even cancer protection. Not just that, consuming these vegetables are also proven in preventing heart diseases. To reap the benefits, have these veggies in their raw form. Prepare their salad and have it as a side dish or as a light dinner. If you like to eat them cooked, chop them and leave them for 45-50 minutes before cooking. This process would secure the nutritional value of the veggies and bring you the benefits as we just mentioned.
8. Whole Grains
A lot of people have this misconception that whole-grains aren’t good or that they contribute in weight gain. In reality, these are very important for the body. These are loaded with digestive fibre that boosts metabolism and maintains digestion. They do have carbs and you should have some amount of them daily to balance your diet. Whole wheat, barley, millet, quinoa, oats, brown rice, corn, etc. are some of the whole grains that should be added to your diet. These also aid inflammation and diabetes.
You may skip on chillies but do not skip spices in your food. The reason being spices are supremely great for health as they possess some amazing properties to safeguard holistic health. Ginger, turmeric, cumin, nutmeg, cinnamon, cloves, etc. are some of the potent spices that you need to add to your food. These have antioxidants, anti-inflammatory and other useful properties to prevent damage to health. These detoxify the body and protect against free radical damage.
10. Leafy Greens
Now comes the turn of leafy greens. Spinach, lettuce, kale, swiss chard, etc. are also good to be consumed daily. Not just because these are rich in iron magnesium and potassium but because of the innumerable benefits they offer. From slowing down the brain ageing process to boosting cognition to improving blood flow in the body, leafy greens are good for your mental health.
11. Fermented Foods
A lot of people do not know about the importance of fermented foods. These have probiotics that is necessary for your gut health. Consuming a probiotic food like yogurt, kimchi, sauerkraut, kefir, etc. daily is good for stomach and digestion. These promote the concentration of good gut bacteria and also strengthening the antioxidant benefits.
This list is so incomplete without water after all it is the most important food in our lives. We cannot live without water as our body is made up of water. There are so many benefits of drinking a lot water daily. From weight loss to better digestion to beautiful skin to preventing urinary infections to boosting kidney health, water is essential. One should have 8-10 glasses of water daily to maintain hydration.
13. Green Tea
Lastly, we have green tea on this list. Most of us think that green tea is only for weight loss but it is more than that. Green tea is the best source of antioxidants that helps in preventing oxidative damage. By consuming 2 cups of green tea daily, you can secure cardiovascular health, premature ageing, neurodegenerative ailments and cancer development. This is one practice that can help you reap maximum benefits. Thus, make it a routine to sip on 2 cups of green tea, one in the morning and one before bed or in the evening.
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