Top 10 Healthiest Foods That
Can Improve Your Overall Health
Want to enjoy a healthy and beautiful life? Well, health requires healthy food. The food we choose makes a difference. But with lots
of information available online, it becomes difficult to figure out what is good for you and what you should put on your plate.
To make things easy for you, we made a list
of the
TOP 10 HEALTHIEST FOODS THAT CAN
IMPROVE YOUR OVERALL HEALTH WITH EVIDENCE
FROM THE REAL SCIENCE WORLD.
So let’s go.
#1. Eggs
What came first,
egg or chicken? Well, we do not know the answer to
that, but what we surely know is eggs are good for
you, and you should add them to your diet. They
are loaded with healthy fats, protein, vitamins,
and minerals, making them a perfect food for you.
By eating just one egg, you get 6g of protein,
10 percent of the daily recommended value of
vitamin D, and 3 percent iron. Egg yolk contains
antioxidants, lutein, and zeaxanthin, which reduce
inflammation and prevent eye disorders. Plus,
eggs are one of the richest sources of choline, an
essential nutrient required for healthy liver and
normal development of the brain. The best thing
is, it is very easy to add them to your diet. You
can boil them, make an omelet or enjoy scrambled
eggs; they are healthy and delicious in every way.
#2. Nuts
Small enough to fit
Nuts
in your pocket and mighty enough to deliver
a range of nutrients, the health benefits of
nuts cannot be ignored. A study published in
the journal Current Atherosclerosis Reports
shows that nut consumption is associated with
a lower risk of heart diseases. It is due to
the abundance of antioxidants and healthy fats
in nuts that reduces inflammation and lower bad
cholesterol and triglycerides level, which play a
primary role in the buildup of plaque in arteries,
high blood pressure, and heart attack.
Because of their nutrient-dense profile,
eating them makes you feel full for a longer
time, thus reducing your overall caloric intake.
You can replace your unhealthy snacks with nuts or
add them to smoothies, sandwiches, and desserts.
To get maximum benefits, use the one
without any added salt or flavors.
Berries
#3. Berries
The beautiful color and sweet flavor are
enough to make berries your favorite fruit,
but that’s not all; They are also very healthy
for you as they are full of antioxidants,
flavonoids, vitamins, minerals, and fiber. A study
published in the journal Annals of Neurology shows
that consumption of berries reduces the
risk of cognitive decline in older adults.
They also improve blood vessel function and lower
blood pressure. And because of their fiber and
liquid content, they give you a sense of fullness,
helping you in a weight loss journey. You can add
them to your morning smoothie in a bowl of oatmeal
or replace your unhealthy snacks with them.
#4. Meat
Meat is one of the best sources of protein
Meat
as it contains all essential amino acids. It
also provides lots of other nutrients like iron,
vitamin B12, zinc, and iodine which are necessary
for the healthy functioning of the body.
Fatty fish like salmon and sardines are
great sources of omega-3 fatty acids.
It is an essential fatty acid that reduces
inflammation, lowers LDL cholesterol levels,
improves eye health, and fights depression and
anxiety. Choose the one with less saturated fats
and cook it properly with your favorite herbs
and spices to get maximum benefits and flavor.
Nonstarchy Vegetables
#5. Non-starchy vegetables
Want to get an abundance
of nutrients without adding many calories to
your plate? Non-starchy vegetables are perfect
for that. Loaded with vitamins, minerals,
fiber, and disease-fighting antioxidants,
they are one of the healthiest foods for you. As
they are rich in fiber, they maintain the health
of your digestive tract, lower cholesterol, and
help with weight loss. Their high water content
hydrates your body and makes you feel
full. Antioxidants like anthocyanins,
carotenoids, polyphenols, and allium sulfur
compounds have antimicrobial properties,
reduce inflammation and lower the risk of
chronic diseases like cancer or diabetes.
Some non-starchy vegetables include asparagus,
kale, broccoli, cucumbers, and spinach. You can
add them to smoothies, enjoy fresh and raw or cook
them by steaming, stir-frying, or roasting them.
We’ve made it halfway through our list, and
we sincerely hope you’ve enjoyed it so far.
Please don’t forget to subscribe to my channel.
Hit the Like button and ring the notification bell
if you want to see more content like this.
Let’s move forward with the video!
#6. Seeds
Despite their small size,
Seeds
seeds are the most nutritious food. They are rich
in healthy fats, which reduce LDL cholesterol and
improve your cardiovascular health. The high fiber
content helps with digestion, keeps you regular,
and aids in weight loss. They are also rich in
minerals like iron, which helps form protein
that carries oxygen-rich blood throughout the
body and improves circulation. According to a
study published in the journal Circulation,
consumption of seeds is linked with a lower
risk of type 2 diabetes. Are you thinking about
how to add them to your diet? You can grind them,
make their powder, and add them to cereals,
smoothies, and desserts. Some of the healthiest
seeds to add to your diet are flaxseeds, chia
seeds, pumpkin seeds, and sunflower seeds.
Avocado
#7. Avocado
Avocados’ good reputation is well-deserved;
they are loaded with healthy fats, fiber,
and micronutrients that promote your health
in a variety of ways. It is a leading source
of monounsaturated fats, the healthy kind of
fats that keep you nice and full between meals,
and is a bosom buddy to your heart. They contain
potassium (even more than bananas), vitamin
E, B6, and folate, which maintain the normal
functioning of the body and keep you fit and
healthy. They also contain antioxidants like
lutein and zeaxanthin, which reduce inflammation
and protect you from diseases like arthritis.
The plenty of fiber in avocado keeps your
digestion on track and might boost weight loss.
#8. Herbs and Spices
Herbs and spices do add
Herbs and spices
flavor to your meals, but that is not the only
thing they offer. According to a 2019 study,
spices and herbs like clove, cinnamon, oregano,
and sage are excellent sources of antioxidants
and provide multiple health benefits.
Cinnamon lowers the blood sugar level
and has anti-diabetic properties, while
sage improves brain function and memory.
Peppermint is good for relieving
nausea, basil fights infections,
and cayenne pepper contains capsaicin which
reduces appetite and has anti-cancer properties.
You can add them to soups, stews, rice, or
make herbal tea to get their amazing benefits.
fats and oils
#9. Fats & oils
You may be wondering, isn’t
fat bad for health? Well, your body needs some
fat from food as it is a major source of energy,
helps absorb vitamins and minerals, builds cell
membranes, protects nerves, and is essential for
blood clotting, muscle movement, and inflammation.
So include good fats like monounsaturated and
polyunsaturated fats in your diet and avoid
industrial-made trans-fat and saturated fats.
One such oil is olive oil. It
is rich in monounsaturated fats,
antioxidants, and anti-inflammatory compounds
and protects against heart diseases and stroke.
root vegetables
#10. Root vegetables
Root vegetables are those
that grow below the ground as the root of a
plant and include onions, potatoes, carrots,
beets, and garlic, among others. Each bite of
root vegetable is packed with vitamins, minerals,
and antioxidants. Some common vitamins found in
these vegetables are beta-carotene, vitamin C,
and folate. Beta carotene gets converted into
vitamin A in the body, which helps with vision
and improves immunity. Vitamin C functions
as an antioxidant and reduces inflammation,
while folate helps in energy production
and makes red and white blood cells.
They are also a great source of fiber and keep
bowel habits regular. Another best thing is they
stay fresh for a long time, and you can enjoy
them for weeks if kept at a cooler temperature.
So are you ready to add these healthy
foods to your diet and improve your health?
Add them to your balanced diet to nourish
your body with all essential nutrients
and live a healthy and beautiful life.
With healthy eating, try to improve
your lifestyle by doing regular exercise or
physical activity and meditation. Keep a food
and exercise journal to stay motivated, and you
will notice a complete change in your personality.
Will you start eating these foods after reading
this blog? Let us know in
the comment section below.
Make sure to follow; so you
don’t miss out on my future blogs.
Don’t forget to like and share.
Stay Healthy.