Today, fitness and healthy food consumption are highly talked about topics. With people getting conscious than ever before, sensitization about good food habits has significantly increased. However, sometimes in the lure of getting a thinner body, one tends to compromise nutrition.
Therefore, it is to be remembered that a balanced diet is the only secret to a healthy life. Here, we have shortlisted 5 healthy food items for you to include in your diet.
Oatmeal has slowly become one of the favorites and most consumed breakfast items in the last few decades, primarily because of its great health benefits. It is made from ground or rolled oats. Studies have stated that the soluble fiber content in oatmeals helps in reducing cholesterol levels in the blood.
The water-soluble fiber also slows down the digestion process and keeps the blood-glucose levels constant. In addition to this, oats are also rich in complex carbohydrates, vitamin B, folate, omega-3 fatty acids, and potassium. Also, it is worth noting that steel cut oats possess more fiber than instant varieties.
Not simply fish but oily fish are incredibly nutritious for health. For instance, trout, salmon, sardines, mackerel, and anchovies come under this category. They contain oil around the gut area and their tissues. Also, the lean fillets contain around 30% oil, essentially, omega-3 fatty acids.
These oils are proven great for the nervous system as well as the heart. Not only this, but oily fish also possess Vitamins A and D. For people with inflammatory diseases like arthritis, this food can prove very beneficial.
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Broccoli is packed with calcium, fiber, potassium, phytonutrients, and folate. Phytonutrients are extremely helpful in reducing the risks of developing diabetes, heart disease, and also some cancers. Also, broccoli is full of Vitamin C and beta carotene, which is an antioxidant.
Nutritionists have stated that a 100 gram serving of broccoli provides you with over 150% of the daily requisite Vitamin C intake. When taken in large doses, it can positively shorten the period of the common cold. Broccoli can be best had raw or lightly steamed. Overcooking this vegetable typically destroys all the essential nutrients.
Eggs are a major source of protein that can readily be incorporated in your diet. Being a versatile food item, they can be added to any meal of the day. Along with protein, they are also packed with vitamins, including B-2 and B-12. These vitamins are vital for red blood cells and energy.
The yolk of the egg contains the major portion of nutrients. It also has cholesterol and fat. However, research has maintained that consuming it in moderate amount contains no risk to heart diseases. Egg consumption during pregnancy provides the essential choline which is integral for the brain development of the baby.
- Leafy green vegetables
It is no surprise that leafy green vegetables have long been said to be one of the healthiest food items. Various studies have indicated that vegetables like spinach and cabbage can lower a person’s risk of developing diabetes to a great extent.
These food items are a high source of antioxidants, especially when consumed raw, lightly boiled, or steamed. They are also full of Vitamins A, B-6, C, E, and K, along with selenium, zinc, copper, phosphorus, potassium, manganese, and iron. These nutrients help you to safeguard the skin from the damage caused by high UV rays along with reducing risks of macular degeneration and cataracts.