Basic foods for a healthy diet: Do you want to stay healthy for the greater part of your life on the universe, then this guide is strictly for you.
Basic foods for a healthy diet
Today, we will be listing out some of the most needed diets that must be found around you for your daily consumption.
- Olive Oil: Olive oil is nothing less than a blessing when it comes to maintaining a healthy heart. With its wealth of good monounsaturated fats and antioxidants, it helps reduce the chances of cancer and Alzheimer’s. The virgin varieties on the market are an excellent source of antioxidants and are full of rich flavour. Cooking with olive oil is not only delicious food, but it also aids in the absorption of the betaarotenoid present.
2. Nuts: Although calories are high and should be eaten in moderation, the calories in nuts mainly come from the high level of monounsaturated fatty acids, which are very beneficial for health. Eating foods rich in these fatty acids may help lower bad cholesterol and reduce the risk of heart disease and stroke. And for their heart benefits, nuts are also a great source of protein, fiber, antioxidants, fatty acids, vitamins and minerals. It’s worth noting that peanuts are a legume and have different nutritional profiles to nuts, but there are many other good options to choose from, including Brazil nuts, cashews, walnuts, walnuts, pistachios, and plucks.
3. Oily fish: Oily fish – such as salmon, mackerel, sardines and trout – are known to have health benefits when eaten in moderation (two to four servings per week). Not only are they a great source of vitamins and minerals — including immune-boosting vitamin A and D — but they’re rich in omega-3 fatty acids. These extremely healthy polyunsaturated fatty acids have many health benefits having reduced risks of heart disease, brain damage, stroke, dementia and prostate cancer. The research findings published in the British Journal of Ophthalmology also suggest that omega-3 fatty acids may affect eye health, as it will benefit the progression of age-related macular degeneration.
4. Beetroot: Beetroot is one of the latest vegetables to be celebrated as a “superfood,” and in terms of reported health benefits, it’s easy to see why. Several studies have suggested that drinking beetroot juice with exercise improves endurance, cholesterol and blood pressure, improves health, reduces heart and liver function, dementia risk and fights cancer. This versatile vegetable is also a good source of several 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, as well as helps prevent anemia.
5. The onion family (part of the Allium genus) contains many foods that work wonders for our health, including onions, garlic, leeks, and chives: onions. Studies have shown that both onions and garlic can help lower cholesterol levels, while results published in the Journal of Nutrition showed that onions may help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, and can help against bacteria and diseases to fight the body, while a study conducted by researchers at King’s College London and the University of East Anglia found that eating food from the onion family can help prevent osteoporosis.
6. Dark leafy greens: Dark leafy greens like spinach, kale and watercress are automatically considered a healthy diet for many because of the “eating greens” mantra that has been on our minds over the years. However, this belief in the healing power of green vegetables stands, as these vegetables are chock-full of nutrients like iron, calcium, potassium, and vitamin C, and packed with health-promoting phytochemicals. Some of the purported health benefits of eating greens include lowering blood pressure, improving eye health, and reducing risks for cognitive abilities.
