To maintain your healthy body we carefully choose some foods which are tasty, nutritious and good for your health. They help to improve your overall mood and reduce your risk of developing diseases and make you fit.
So this article contains top 10 healthy foods that are full of nutritious as well as good taste:
So this article contains top 10 healthy foods that are full of nutritious as well as good taste:
#1 Apples :
Why They’re Healthy:
- Apples are very good source of antioxidants,which battle free radicals. Free radicals are damaging substances generated in the body that cause unwanted movement or changes and are involved in the aging process and some diseases which may be long term diseases.
- A research in USA found that an antioxidant in apples (polyphenols) may increase you lifespan. So eat Apples daily 🙂
Researchers at The Florida State University said that apples are a “miracle fruit” which keeps Doctor away.
Quantity per day: 2-3 red apple.
#2 Almonds :
Why They’re Healthy:
- Second on our list of top 10 healthy foods is almonds. Almonds are very rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin in huge quantity. A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels to a good level.
“The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater.”
- Almonds have highest quantity of fiber than any other tree nut.
Quantity per day:10-15 Almonds .
#3 Broccoli:
Why They’re Healthy:
- One medium stalk of broccoli contains more than 100 percent of your every day vitamin K necessity and right around 200 percent of your suggested day by day measurements of vitamin C two fundamental bone-building supplements.
- The same serving additionally helps fight off various cancers.
Quantity per day:125 mL (1/2 cup) of cooked broccoli.
#4 Blueberries:
Why They’re Healthy:
- Blueberries are rich in fiber, cancer prevention agents and phytonutrients. Phytonutrients are normal chemicals found in plants.
- Not at all like minerals and vitamins that are likewise found in plant foods, phytonutrients are not key for keeping us alive. In any case, they may help prevent infection and keep the body working appropriately.
- As indicated by a study did at Harvard Medical School, elderly individuals who eat a lot of blueberries (and strawberries) are less inclined to experience the ill effects of subjective decrease, contrasted with other individuals of their age who don’t eat Blueberries
Quantity per day: 1/2 cup (125 mL) of blueberries equals vegetable & one fruit serving per day.
#5 Oily Fish :
Why They’re Healthy:
- Cases of oily fish incorporate salmon, trout, mackerel, herring, sardines and anchovies.
- These sorts of fish have oil in their tissues and around the gut. Their incline fillets contain up to 30% oil, particularly, omega-3 unsaturated fats. These oils are known advantages for the heart, and in addition the sensory system.
- oily fish are likewise known advantages for patients with provocative conditions, for example, joint pain.
- oily fish likewise contain vitamins A and D.
Quantity per day: Not per day but twice in a week will help to stay you fit & energetic.
#6 Leafy green vegetables :
Why They’re Healthy:
- Studies have demonstrated that a high admission of dark-leafy vegetables, for example, spinach or cabbage might essentially bring down a man’s danger of creating diabetes.
- Scientists at the University of Leicester, England, said that the effect of dark green vegetables on human health ought to be examined further, after they assembled information from six studies. They reported their discoveries in the BMJ.16
- Spinach, for instance, is exceptionally rich in cancer prevention agents, particularly when uncooked, steamed or softly bubbled. It is a decent wellspring of vitamins A, B6, C, E and K, and in addition selenium, niacin, zinc, phosphorus, copper, folic corrosive, potassium, calcium, manganese, betaine, and iron.
Quantity per day: Minimum 2 times a day 1/2 cup each time.
#7 Sweet potatoes :
Why They’re Healthy:
- Sweet potatoes are rich in dietary fiber, beta carotene, complex starches, vitamin C, vitamin B6, and additionally carotene (the pink, yellow ones).
- The Center for Science in the Public Interest, USA, analyzed the wholesome estimation of sweet potatoes to other vegetables.The sweet potato positioned number one, when vitamins A and C, iron, calcium, protein and complex sugars were considered.
Quantity per day: 1 per day.
#8 Wheat germ :
Why They’re Healthy:
- Wheat germ is the piece of wheat that develops to develop into a plant – the incipient organism of the seed. Germ, alongside wheat, is usually a by-result of the processing; when oats are refined, the germ and grain are regularly processed out.
- Wheat germ is high in a few basic supplements, for example, vitamin E, folic corrosive (folate), thiamin, zinc, magnesium, phosphorus, and also greasy alcohols and vital unsaturated fats.
- Wheat germ is additionally a decent source of fiber.
Quantity per day: 1/2 cup in the morning.
#9 Avocados :
Why They’re Healthy:
- Exceptionally rich in healthy, fulfilling fats demonstrated in one study to lower cholesterol by around 22 percent in a day.
- One has more than a large portion of the fiber and 40 percent of the folate you require day by day, which may diminish your danger of coronary illness
Quantity per day: Replace your salad with this.
#10 Garlic:
Why They’re Healthy:
- Garlic is an intense illness warrior that can restrain the development of bacteria.
- Allicin, a compound found in garlic, fills in as an intense mitigating and has been demonstrated to help lower cholesterol and blood-pressure levels.
Quantity per day: Eat at-least one garlic clove into your diet every day to stay fit.
