When it comes to healthy foods, there are so many present all over the world. Whether you live in a small town or a big city, you can find various nutritious foods. Most healthy foods offer some benefits to the body. But, there are some foods that provide pretty many benefits. With some foods, you can avail vast health benefits simultaneously. Controlled blood pressure and controlled cholesterols have become very common health benefits. Almost all nutritious foods help in doing this thing. But some foods offer exceptional health benefits and so are called healthiest foods. Here are 7 healthiest foods that must consume at least once in a day
If we compare vegetables on the basis of their nutrients, broccoli comes at the first position. This vegetable is rich in potassium, folate, calcium, and fiber. Broccoli also contains beta-carotene, vitamin C, and sulforaphane. Moreover, this green color vegetable arrives with vast anti-oxidants, minerals, and phytonutrients. Because of all these nutrients, broccoli helps in avoiding diabetes and heart disease. Not only this, but sulforaphane has some anti-inflammatory qualities that help in getting rid of various types of cancers. According to professionals, a medium stalk of broccoli fulfills more than 100 percent of vitamin K requirements and more than 150 percent of daily vitamin C requirements. These are an essential bone-building nutrients. By consuming large doses of broccoli, you can lessen the duration of a disease called common cold. Therefore, it is better to consume this food regularly. It is up to you whether you want to eat it in your breakfast, lunch or dinner. But, you need to be careful while cooking this food. It is because boiling the broccoli for longer periods destroys most of its important nutrients. So, you must avoid overcooking of broccoli. Instead of gas or stove-top, you should use microwave ovens as they can preserve more than 85% of broccoli’s vitamin C.
There is no doctor or physician that does not recommend consuming almonds. Almonds not only improve the functioning of the brain but they offer benefits to the entire body. If we talk about nutrients, almonds contain a high amount of magnesium, calcium, iron, and riboflavin. Along with fiber, almonds are also rich in Vitamin E. Because of the presence of 90-93% of fatty acids; almonds help in maintaining cholesterol levels. By eating this food, you can reduce your starvation and hunger without increasing your body weight. Nevertheless, heart disease and cancers can also be prevented by consuming almonds. This statement was provided by a popular magazine of New Zealand. Additionally, almonds also arrive with nutrients that offer cardioprotective effects. Out of all nuts, almonds are the healthiest nuts. So, you must consume almonds daily. You should consume almonds on many times between your regular meals. If you want additional health benefits, you should include almonds in your daily diet. You need to make your diet even more nutritious by adding almonds to it. With this food, you can prevent yourself from various harmful diseases and live for long periods. Therefore, make a habit of eating almonds, before at all times throughout the day.
Here is a fruit that is mostly recommended by doctors. A popular proverb states that a daily intake of apples helps in keeping the doctor away. It means that by eating apples every day, you can prevent yourself from diseases and so do not have to go to the doctor. Apples are known for huge antioxidants that help in removing free radicals that cause several diseases. Free radicals cause undesirable changes in the body and put wrinkles or dark spots on the skin (signs of aging). According to professionals, apples contain various polyphenols that help in extending the average lifespan.(1)A recent study is America exclaimed that apples along with pears reduce stroke risk by 52%.(1) With apples, you can decrease your levels of bad cholesterol (LDL) and increase your levels of good cholesterol (HDL). After looking at the role of apples in reducing diseases, researched have stated this food as “magical fruit.” Therefore, you should eat this tasty and healthy fruit. There is no best time for consuming this fruit. You can eat apples in the morning, evening or even at night. For availing additional taste, you can include this fruit in your shakes and smoothies. So, grab an apple every day and say no to doctors.
Here is another healthiest food. Trout, sardines, herring, and anchovies are the best fishes that should be included in the diet. Well, if you want to consume a most nutritious food, you should go for salmon. This fish contains vast proteins and helps in building cells and bones of the body. Fishes contain two essential vitamins – vitamin A and vitamin D. Some oily fishes also contain high omega-3 fatty acids that help in improving the heart and nervous system. Fishes also help in avoiding certain types of pains in the ankles, joints, etc. So, if you some pain in your joints (arthritis), you must consume fish (any one of these). According to scientists – The cancer progression of patients was slowed or reduced when patients include fishes in their diet. (1) Another study exclaimed that by consuming fishes, you could reduce your risk of acquiring rheumatoid arthritis by 50%
- During pregnancy, salmon is one of the best foods for you
- After taking salmon, you should gather white eggs, some vegetables and make a delicious and healthy recipe
- For remaining energetic throughout the day, you should eat fishes in the morning.
If you are looking for berries, blueberries are the perfect option for you. These are the most nutritious berries. Blueberries offer taste as well as nutrients. This fruit is also rich in three essential things – antioxidants, fiber, and phytonutrients. Phytonutrients are natural chemicals that are mostly found in herbs and plants. This fruit contains some minerals and vitamins. Though phytonutrients are not good for extending lifespan, they do help in preventing diseases and maintaining the body’s functioning. Blueberries contain a particular compound called anthocyanin that is great for reducing hypertension or high blood pressure. This food also reduces the development of fat cells (adipogenesis) that cause obesity. Lipids and lipolysis are the two most common fat cells. Physicians said that by consuming strawberries and blueberries, you could avoid cognitive decline. Moreover, the daily consumption of these berries helps in reducing the risk of heart attack in women. Last, blueberries also help in curing Parkinson’s disease and other neurodegenerative disorders.
- You should eat at least 4 servings of blueberries every week.
- You should make smoothies and shakes with blueberries for availing additional benefits
- You need to eat only fresh blueberries as old blueberries can cause vomiting or other health problems.
Here is food that contains high complex carbohydrates. Out of all carbohydrates, there is a complex carbohydrate (water-soluble fiber) that helps in stabilizing blood glucose and improving digestion of foods and important nutrients. This food is rich in folate, potassium and B vitamins. Oatmeal also contains several omega-3 fatty acids that help in boosting metabolism. Well, some oats contain more fiber than other varieties. So, you need to select steel-cut and coarse types of oats. This food helps in providing cardiovascular health benefits and thereby avoiding cardiovascular diseases especially heart and liver diseases. According to studies, by eating a bowl of oatmeal in a day, you can drop your high cholesterol levels. You do need to worry about obesity or overweight as oatmeal contains fewer calories and no unsaturated fats. Like people in different parts of the country, you should also start eating oatmeal
- Oatmeal helps in making a perfect breakfast that offers nutrients along with taste
- For availing many benefits simultaneously, you should eat blueberries with oatmeal
- During fever or dehydration, you must consume a bowl of oatmeal at least 2 times every day.
Now, we have one more fruit that is considered as the healthiest food. Avocados are not only rich in vitamins like K and E, but these also contain very high fiber content. The total fiber content is formed by 75% insoluble fiber and 25% soluble fiber. Because of the presence of B vitamins, avocados help in lowering blood cholesterol levels. Scientists believe that avocados are great for destroying pre-cancerous cells. So, you can get minimize the risk of cancers by eating avocados on the regular basis. Moreover, by consuming avocados, you can avoid diseases such as
- High cholesterols
Therefore, you need to eat this fruit at many times throughout the day. Well, it is a myth or misconception that by eating this food (composed of high fats), you can become obese or overweight. In fact, the calories present in this fruit only come from mono-saturated fat that does not cause weight problems. So, neglect this myth and eat avocados regularly.
There are many healthiest foods present on this planet. Broccoli contains sulforaphane, beta-carotene, and phytonutrients that help in avoiding diabetes, heart problems and even cancers. With almonds that are rich in calcium, iron, and vitamin E, you can prevent yourself from high cholesterols and cardiovascular diseases. Apple (a tasty fruit that contains certain polyphenols and anti-oxidants) is great for removing free radicals that cause vast health problems such as wrinkles or spots on the skin. Fish not only contains proteins but also omega-3 fatty acids that help in enhancing the nervous system and heart. Blueberries are rich in fiber, phytonutrients and antioxidants and help in reducing the development of fat cells that cause obesity. By eating complex carbohydrates that are present in oatmeal, you can drop your high cholesterol levels and boost your metabolism. If you eat avocados (full of fibers and vitamins), you will minimize hypertension, high cholesterols, and some cancers. So, include these nutritious foods in your diet to remain healthy for longer periods