12 Healthy food in ours daily life

Healthy food in ours daily life:

There are many foods in our country but these 40 foods must be included in our diet.

1. Fruit 2. Nuts 3. Seeds 4. Grains 5. Dairy 6. Fish& Seafood7. Meat& Eggs 8. Vegetables 9. Fats & oils 10. Tubers 11. Legumes 12. Chocolate

1. Fruit :

Some Healthy food in ours daily life like:

i) Apple:-

Apples are a high source of nutrients, including fiber, vitamin c and antioxidants. An apple a day is healthier way. Apple helps lose weight, improve brain health. Lower chance of many chronic disease (diabetes, heart disease, cancer).

ii) Banana:-

Bananas are good source of minerals and vitamin. Including Potassium, vitamin B6, and vitamin c. Eating a banana sever day is a good idea. It helps Brain development, heart health and immune system health.

iii) Orange:-

Oranges are a good source of vitamin c. It helps improve digestion, reduce belly fat, lower risk of cancer and improve immune system.

iv) Berries:-

Berries are good source of antioxidant. It helps blood sugar control, cancer prevention, eye healthy, heart healthy and weight management.

v) Avocado:-

Avocado are good source of high in fiber, potassium, and vitamin C. It helps heart healthy, reduces depression, prevent osteoporosis, supporting fetal health.

Other fruit are Pomegranate, Cucumber, Lemon, Watermelon, Mango, Jackfruit, Papaya, Grape, Pineapple.

2. Nuts :

Healthy food in ours daily life example :- Almonds, Cashews, Pistachios, Brazil Nuts, Hazelnuts, Macadamia Nuts, Walnuts, Pecans, coconut

Nuts are good source of energy and nutrients. It helps preventing coronary artery disease, benefit in rheumatoid arthritis, improved obesity and diabetes, reduce blood pressure, and improve lipid profile.

3. Seeds :

Pumpkin seeds, Chia seeds, Sunflower seeds, Hemp seeds, Sesame seeds.

Seeds are good source of protein, healthy fats, fiber and antioxidant. It helps maintain blood pressure, boosts brain power, strengthen muscles, support a healthy immune system, help promote cardiovascular health, reduce the risk of cancer and helps fight depression.

4. Grains :

Healthy food in ours daily life example :- Grains are Barley, Brown rice, Black rice, Millet, Bulgur (Cracked wheat), Red rice, Quinoa, Farro

Grains are good sources of many nutrients, carbohydrates, fiber, vitamin B and minerals (selenium, magnesium, iron). Its help reduce risk of type 2 diabetes, reduce risk of stroke, weight maintenance, lower risk of colorectal cancer.

5. Dairy :

Milk, Yogurt are great sources of protein, calcium, minerals. Its help normal growth and brain development, maintain healthy blood pressure, bones muscles nerves teeth skin vision healthy, reduce tiredness and fatigue, reduce the risk of disease.

6. Fish & Seafood :

Fish are good source of protein and vitamins, rich in omega-3 fatty acids and iodine. Fish are Salmon, Cod, Trout, Mackerel, Sardines, Carb, Haddock, Tuna, Striped bass, Herring etc.

Its help prevent inflammation, reduce the risk of heart disease (cardiovascular disease, heart attack and stroke), improve brain health, lower risk of Alzheimer’s disease, support hair growth.

7. Meat & Eggs :

Meat and eggs are good source of protein and essential nutrients that are important for overall health.

8. Vegetables :

Vegetables (Broccoli, Bell peppers, Asparagus, Carrots, Cucumber, Cauliflower, Onions, Kale, Garlic, Tomatoes etc.) are good source of vitamins, minerals, folate and nutrients. Its help manage diabetes, improve hearth health, reduce cancer risk, improve digestion system, improve immunity, reduce stress.

9. Fats & oils :

Coconut oil, Extra-virgin olive oil are a good source of energy and provide essential fatty acids (A, C and E), Its help lowering blood cholesterol levels and blood pressure under control, improving inflammation, preventing arrhythmia, support cell growth. This Healthy food in ours daily life routing add must.

10. Tubers :

Potatoes, Sweet potatoes, Yams, Yucca are good source of fiber, potassium, manganese, copper, and antioxidants. Its help boost of brain health, reduce inflammation, maintain blood sugar. This Healthy food in ours daily life routing add must.

11. Legumes :

Kidney beans, Lentils, Peanuts, Green beans are good source of fiber, protein, carbohydrate, vitamins, iron, copper, magnesium, zinc and phosphorous. Its help maintaining and repairing the body, prevent fatty liver, controlling appetite, reduce risk of heart disease and lower cholesterol levels. This Healthy food in ours daily life routing add must.

12. Chocolate :

Dark chocolate are good source of minerals, including iron, magnesium, zinc, copper, phosphorus. Its help promotes heart health, sharpen your brain, boosts mood and stress relief, reduce risk of stroke, raises HDL and protects LDL from oxidation, improve blood flow and lower blood pressure. This Healthy food in ours daily life routing add must.