1. Milk: Remember how your mother used to force you to drink two glasses of milk every day when you were a kid? You would do this for many good reasons. Milk is rich in calcium and also helps in burning fat. With the rising incidence of osteoporosis and arthritis among older men, regular consumption of fat-free milk works wonders for your health. A glass of milk at breakfast, and a meeting before bed, the daily regimen.
2. Eggs Eggs are the best source of dietary protein. They are rich in choline and antioxidants which reduce the risk of breast cancer and eye diseases. Although most of us do without, consuming eggs because of their cholesterol-inducing properties, we fail to realize that eating them in moderation actually leads to a healthier heart. One egg daily will strengthen the immune system and along with health, skin and hair will also shine. However, heart patients are advised to limit its intake to two per week.
3. Avocado: Although named as dangerous as the buttery fruit, the nutritional quality of the fit avocado not wrapped in cholesterol yields its name anyway. Avocados, rich in vitamin E, folic acid and potassium, reduce the risk of heart disease and blindness. A generous serving or two of salad will not only call for good flavor, but also support the inclusion of beta-carotene.
4. Olive oil: Olive oil is no less than a boon to keep the heart healthy. With its wealth of good monounsaturated fats and antioxidants, it helps reduce the chances of cancer and Alzheimer’s. An excellent source of antioxidants packed with rich flavor in the extra virgin varieties available in the market. Cooking with olive oil not only makes food tastier, but also helps in the absorption of betacarotenoids present in it.
5. Nuts: Although they are high in calories and should be eaten in moderation, the calories in nuts come mainly from their high levels of monounsaturated fatty acids, which are great for health. Eating foods rich in these fatty acids may help lower bad cholesterol and reduce the risk of heart disease and stroke. And for their heart benefits, nuts are also a great source of protein and fiber, antioxidants, fatty acids and vitamins and minerals. It’s worth noting that peanuts are actually legumes, and have different nutritional properties than nuts, but there are many other good options to choose from, including Brazil nuts, cashews, walnuts, pecans, pistachios and plums.
6. Oily fish: Oily fish – such as salmon, mackerel, sardines and trout – are known for their health benefits when consumed in moderation (two to four servings per week). They’re not only a great source of vitamins and minerals—including immune-boosting vitamins A and D—but they’re rich in omega-3 fatty acids. This super-healthy unsaturated fatty acid has many health benefits, including reducing the risk of heart disease, brain damage, stroke, dementia and prostate cancer. Research results published in the British Journal of Ophthalmology also suggest that omega-3 fatty acids may affect eye health, as it would benefit the progression of age-related macular degeneration.
7. Beetroot: Beetroot is one of the latest vegetables to be celebrated as a “superfood”, and with its health benefits being touted, it’s easy to see why. Several studies have suggested that drinking beetroot juice during exercise improves endurance, lowers cholesterol and blood pressure, improves health, lowers heart and liver function, lowers the risk of dementia and helps fight cancer. meets. This versatile vegetable is also a good source of several vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and folate, which helps reduce the risk of birth defects in unborn babies. Also helps prevent anemia. Reduce.
8. The onion family (part of the Allium genus) contains many foods that do wonders for our health, including onions, garlic, leeks and chives: Onions. Studies have shown that both onions and garlic may help lower cholesterol levels, while results published in the Journal of Nutrition suggest that onions may help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, can help fight bacteria and diseases in the body, while a study by researchers at King’s College London and the University of East Anglia found that onions can be used as a family meal. Consumption can help prevent hip. Osteoarthritis.
9. Dark, Leafy Vegetables: Dark, leafy vegetables like spinach, kale and watercress are an automatic healthy staple for many people, because the “Eat Your Greens” mantra that’s been in our brains for years has drummed into us. happened. However, this belief in the healing power of green vegetables is grounded, as these vegetables are rich in nutrients such as iron, calcium, potassium, and vitamin C, and are loaded with health-promoting phytochemicals. Some of the purported health benefits of eating your greens include lower blood pressure, improved eye health and a lower risk of cognitive abilities.
10. Quinoa: Quinoa has only recently become widely available and little known in many places, but it has quickly become popular among healthy eaters because of its great benefits for the body. Commonly thought of as a grain (though it’s actually a seed), quinoa can be used in place of noodles, wheat or oats for a very nutritious meal. Quinoa, like most grains, is rich in fiber, which makes it great for the digestive system, but perhaps its best feature is that it is one of the few plant foods that contain all eight essential amino acids in a high-quality protein. Contains acid. Plus, quinoa is a great source of nutrients like magnesium, manganese, iron, calcium, potassium and several B vitamins.
Source by George Swann
