Top 10 Healthiest Foods That
Can Improve Your Overall HealthWant 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 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 fatsin 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.
#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 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.
#5. Non-starchy vegetables
Want to get an abundance of nutrients without adding many calories toyour 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 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.
#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 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.
#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.
#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 watching this video? Let us know in the comment section below. Make sure to subscribe; so you don't miss out on my future videos. Don’t forget to like and share.Stay Healthy.