for a healthy life, healthy food is also necessary to consume. There are some food for a healthy lifestyle that will improve yours if you make a proper diet. let’s understand the function of the human body. The functioning of the human body is a complex mechanism that requires energy to perform every function all the time. Even when we take rest, our body doesn’t. It functions continuously from our birth till death. Every living cell inside our body draws energy from a source so that there is no hindrance to the smooth functioning of the systems. And the only way to gain energy is through food. Plants as we know are heterotrophs; they need no external source to prepare food as they make it themselves. But animals and human beings being heterotrophs require food from outside so that our body can function efficiently.
The food we consume is broken down into minute micro particles which in turn give energy to all the cells of our body. But it is very important to recognize that what we consume is good enough for us or not because everything consumed is not beneficial and hence can be harmful. To eat healthy food is like meditation. It maintains our body in a correct format and has many benefits that only add to the goodness. It is necessary to keep in mind that not only eating healthy food but to eat it in the correct proportion is very necessary.
‘Healthy foods’ are described as those foods that provide the body with the nutrients required for sustaining the body’s well-being. Nutrients like proteins, carbohydrates, fats, vitamins, and minerals make up a healthy balanced diet.
Given below are the ten most important food for a healthy lifestyle:
If you make the given below food items a daily part of your diet, it will not only keep your body internally healthy but also in a proper shape and the immune system strong.
list of 10 food for a healthy lifestyle
1.Fruits and vegetables
Fruits and vegetables provide vitamins and minerals that naturally contribute to keeping the body healthy. They help in fighting a lot of diseases. It contains vitamin A, C, E, zinc, magnesium phosphorus, and folic acids. As fruits contain natural sugar in them so they are low in fats and salts. A combination of the right amount of fruits and vegetables in a diet helps to control body weight, cholesterol, and blood pressure. As these are obtained from plants, they contain phytochemicals.
Phytochemicals are biologically active substances found in the plant that helps in preventing a lot of diseases. Scientific study shows that people who have a regular intake of fruits and vegetables have lower risks of diseases like diabetes(type II), stroke, cancer high blood pressure, etc.
Nowadays with the developing science, fruits and vegetables are grown in a hybrid manner to get the best out of it. But somehow the naturalness is taken away when you try to do it artificially. Try to consume fruits and vegetables that are organic, because the best nutrition can be taken when it is 100% natural. Include salads in your meals which is a healthy and raw way of consuming fruits and vegetables apart from cooking them.
2.Nuts and berries
Nut, seeds, and berries are like a healthy treat to your taste buds. Though there is a misconception that nuts add fat to the body and hence must be avoided. But it is high time to burst that bubble!
Nuts contain good fats that are essential and required for the body. One of the biggest reasons for including nuts in the diet is that nuts are healthy for the heart and also reduces the bad cholesterol that is present in our body. It contains fiber, vitamin E, and unsaturated fats.
Seeds contain complete nutrition that is required to grow a plant. Hence, consuming seeds give the body a wholesome amount of nutrition at a go. They contain zinc, iron, magnesium, healthy fats, fiber, etc. Seeds like Chia seeds and flux are popularly known that are incorporated in diets. These can be easily be included in salads and used while making health drinks.
Berries are rich in anti-oxidants. These protect the body from free radicals which can be a contributing factor in developing cancer and heart diseases. Berries also have other health benefits like maintains the functioning of the brain and keeps it in a good shape, and also keeps the skin healthy. Generally, berries like cranberries and blueberries, strawberries, etc can be singly eaten and also used in salads and smoothies.
Whole grains are grains of any cereal that contain the endosperm, germ, and bran. These are an excellent source of carbohydrates, various nutrients, and dietary fibers. It reduces the risk of stroke, diabetes, and heart diseases. This slows down the process of digestion of starch which prevents spikes in blood sugar. Whole grains and cereals are generally consumed during breakfast which gives energy to the body and keeps it going for the entire day.
4.Meat, fish, and poultry
Though meat apart from being the source of protein, biotin, iron, zinc, and vitamin B is also a vital source of fats. But the fat portion of the meat can be cut out and the rest portion can be consumed for its nutritional purposes. The best way to extract the nutrition out of meat is to boil it and consume it in the form of soup or stew.
Fishes are amongst the healthiest food in the world. It is heaped with important nutrition like proteins and vitamin D. It is also a source of omega-3 fatty acids which is important for the brain and body.
The best way to gain the benefits of an egg is by eating it boiled. An egg contains all the essential nutrients that are required to convert a single cell into a fully grown chicken. An egg is a storehouse of all kinds of vitamins in definite proportions along with zinc and calcium. Eggs are packed with protein which is essential for the growth and development of the body. The protein contained in the yolk is equal to the protein contained in egg white. Hence, to get the full benefit of the egg, it must be eaten entirely.
5.Milk and dairy products
Milk contains a combination of sixteen nutrients that are required for health. The calcium present in milk is easily accessible to the body. It helps in the prevention of certain types of cancer, diabetes( Type I), arthritis, etc.
Milk products are generally made from cow’s milk such as cheese, butter, cream, etc. It contains almost all the nutrients required for the functioning of the human body. It has an exceptional contribution to the development of bones and hence, growth. It contains vitamin D which prevents rickets in children and improves eyesight.
6.Fats and oils
Fats and oils when broken down into minute particles which belong to the group of lipids, which are substances that don’t dissolve in water. Fats store energy for long-term use when intake of food is restricted helps in the absorption of vitamins that are fat-soluble, and also protects the inner organs if the body undergoes any kind of physical shock. It also stores the body heat and is a building block for cell membranes and hormones. One must keep in mind that not all kinds of fats are healthy. Only the fats that are unsaturated are good for health.
Plant oils are an excellent source for monounsaturated and polyunsaturated fatty acids. When these plant-based oils are used instead of saturated oils, they reduce the risks of health diseases especially related to the heart. And acts on improving the health and gives energy. Oils like avocado, canola, peanut, walnut, coconut and etc are used for healthy cooking.
Dark chocolate is one of the tasty ways to provide oneself with packed nutrition that has positive impacts on health. It is made from the seeds of the cacao tree and serves to be one of the best sources of anti-oxidants. Research has shown that it improves health and also reduces the risks of heart diseases. Whenever you go for dark chocolate, always choose the one with high cocoa content. It contains soluble fibers and is filled with minerals. It is one of the ten most healthy foods.
It is filled with organic compounds that are biologically active and acts as anti-oxidants like catechins, flavanols, polyphenols, etc.
Studies show that a decent intake might improve the flow of blood and also reduces blood pressure. It is advised to patients with hypertension to consume dark chocolate in considerable amounts every day. The flavanols that are present have the ability to improve blood circulation and hence and hence protect the skin from sun damage. As it increases blood circulation, it might also improve the functioning of the brain. It can be consumed solely or can be mixed in milk and have like milkshakes. It is one of the ten most healthy foods.
8.Cod Liver Oil
Cod Liver Oil is a kind of fish oil supplement. Like other fish oils, there is a rich source of omega-3-fatty acids which has a lot of health benefits like lowering blood pressure levels and inflammation reduction. It contains vitamins like A and D hence it promotes body development. These are used for the longest time to cure joint pains and rickets. As it is a source of vitamin D, it is used for treating bone-related diseases.
Even if it is a fish oil but it is different from other fish oils as regular fish oils are extracted from the tissues of fishes like Tuna, Mackerel, etc but this is extracted only from the livers of Cod. It is done because the liver is filled with fat-soluble vitamins like vitamin A and D. Daily intake of Cod Liver Oil improves the functioning of the eyes, brain, and skin. It is one of the ten most healthy foods.
It is a sweet natural liquid that is made by honeybees using the nectar from flowers. The highest quality of honey is of the color clear golden amber. It has monosaccharides, fructose, glucose, and many other natural sugars in it. Due to the high extent of natural sugars present in honey, it is sweet in taste.
As honey has antiseptic and antibacterial properties in it, it uses used for the healing of wounds.
Though honey is not suitable for children under one year, it can be used for the treatment of cough and cold in adults. It is highly flexible when it comes to the use of treating various illnesses, ailments, and injuries. It can reduce the duration of diarrhea as it increases the intake of potassium and water, thereby reduces the severity. It can also protect from acidic problems, as honey reduces the flow of undigested food and stomach acid in the upward direction by lining the esophagus and stomach.
Honey is used as a replacement for sugar when people try to avoid sugar in their diets. The natural sweetness replaces the sugar without hindering its taste and also adds health factors, resulting in the food being enhanced nutritionally.
10.Brown rice and brown bread
It is whole grain rice that has its hull removed but got the bran and germ intact in its place whereas white rice has all three layers removed which makes it less nutritious than brown rice. It is a rich source of manganese, potassium, calcium, riboflavin, and others. It helps in weight loss as it contains fibers not found in white rice. Due to the presence of various kinds of fibers and nutrients, it helps in controlling the health of the heart, sugar, and many other diseases. Brown rice takes a lot more time to cook. It is one of the ten most healthy foods.
Brown bread is more nutritious than white bread as it is made of whole wheat flour and has added refined wheat flour. It contains more nutrients than any other kind of loaves of bread. The calorie count of brown bread is lesser than white bread and is easily digested. The fiber that is present in it reduces the risk of chronic diseases like constipation. It also keeps the blood sugar levels under control. It is a great source of vitamin E, vitamin B, and vitamin K. Also studies have shown that it reduces stress and lets you sleep well.
The given above are the ten most healthy foods that one must include in one regular diet. It will not only keep you healthy but many diseases at bay.