You have to add a healthy and balanced diet to maintain your health, increase your immunity, and prevent chronic diseases. To remain healthy and enhance your health, you have to add a list of healthy foods in your diet. Here are the Top 10 Foods for Health that you have to add to your diet:
1. Water
Hydration is health’s secret. 8 to 12 glasses of water daily regulate body temperature, process food, flush out toxins, and give your skin the healthy glow. Drinking water regularly is a habit worth developing, especially on workout days or in summer.
2. Dark Green Vegetables
Dark greens are nutritional gems with vitamins, minerals, and fiber. Try eating them three or four times a week. Examples include broccoli, bell peppers, brussels sprouts, spinach, and kale. They also fight inflammation and are heart- and bone-friendly.
3. Whole Grains
Whole grains contain lots of fiber and are healthy. Try to eat whole grains twice or thrice daily. Choose the whole wheat flour, oatmeal, barley, rye, amaranth, quinoa, or multigrain variety. To benefit, choose products with at least 3 to 5 grams of fiber per serving.
4. Beans and Lentils
Rich in complex carbohydrates, fiber, and protein, lentils and beans add value to any healthy diet. Incorporate at least one bean meal every week into your diet. Serve them with soups, stews, salads, casseroles, dips, or simply on their own. They’re good for your heart and won’t cost an arm and a leg either.
5. Fish
Fish is an excellent source of lean protein and omega-3 fat, and they’re brain- and heart-beneficial. Have two or three servings a week, about 3 to 4 ounces per serving when cooked. Sample salmon, trout, sardines, herring, tuna, or bluefish.
6. Berries
Yummy and nutritious, berries have fiber, antioxidants, and vitamins. Make two to four servings of fruit daily focusing on raspberries, blueberries, blackberries, and strawberries. They can lower blood pressure and improve memory function.
7. Winter Squash
Root and leafy dark green and orange vegetables also contain beta-carotene and other beneficial compounds. Add butternut squash, acorn squash, and other vegetables of the same category such as sweet potatoes, cantaloupe, and mango to your diets for their immune-boosting compounds and antioxidants.
8. Soy
Soy foods are good plant protein sources and can lower cholesterol. Have about 25 grams of soy protein daily on a low-fat diet. Add food like tofu, soy milk, edamame, tempeh, and TVP to your meals.
9. Flaxseed, Nuts, and Seeds
Seeds and nuts provide healthy fats that promote heart health and manage inflammation. Blend 1 to 2 tablespoons of ground flaxseed or another seed into food daily. Or as a snack, have a small serving (1/4 cup) of almonds, walnuts, or pistachios.
10. Organic Yogurt
Yogurt has probiotics and calcium to support bones and digestion. They require 1000 mg of calcium daily between the ages of 19 and 50, and then 1200 mg after that. Provide them with nonfat or low-fat items such as organic yogurt three to four times daily for sufficient calcium.
Conclusion
Adding these top 10 foods to your daily plate will optimize your health, boost your energy, and reduce your risk for all chronic diseases. Remember, however, variety and moderation are the name – mix and substitute these foods to form a dynamic, full-flavored, and nutrient-rich plate every day!