24.6 C
Lagos
Sunday, September 20, 2020

Ten Healthy Foods You Must Eat Daily for a Healthy Mind and Body

- Advertisement -

Ten healthy food, which must be in the ration for each person. The most important sources of nutrients, vitamins, and minerals.

Broccoli

- Advertisement -

Like any cabbage, broccoli is rich in fiber, folate, potassium, calcium, and phytonutrients – substances that reduce the risk of developing heart disease, diabetes and even certain types of cancer, studies show that University of Illinois.

Among other things, broccoli contains the antioxidant beta-carotene, sulforafan, vitamins C and K. In addition to all the useful minerals preserved in the finished product, it is recommended not to digest broccoli, but only lightly simmer for a couple.

Apples

Apples are very healthful fruit that is a perfect supplier of antioxidants. They reduce a number of free radicals that are damage our health and can cause diseases. Thus, they can decrease the risk of cancer. Moreover, apples consist of many vitamins like of group B, A, C and minerals like as calcium, iron, and phosphorus.

Many studies stated that apples are like fantastic fruit. In their research, it was found that the daily eating of apples decreases the levels of bad cholesterol and in opposite increases rate of good cholesterol.

Potatoes

Many believe potatoes harmful food, although this is not true, and it all depends on how you cook it. Deep-fried potatoes or chips uniquely harmful, whereas baked in foil, retaining all the nutrients and vitamins – is useful.

Red potatoes are rich in folate and vitamin B6, and a sweet potato tuber contains three daily allowances of vitamin A, a natural immune stimulant. Recent studies show that the right thing to eat potatoes cooled down.

Lettuce

Due to the high content of antioxidants, iceberg lettuce, spinach, arugula, and other plants are extremely beneficial. They contain vitamins A, B6, C, E, K, and selenium, zinc, phosphorus, calcium, magnesium, iron and other elements.

The salad can be an excellent complement to the steaks of meat or salmon, but it is important to remember that the leaves must be consumed fresh – during heat treatment or suppression of most of the beneficial trace elements contained in it is destroyed.

Salmon

Eating just 100 grams of oily fish (salmon or trout) 4-5 times a week completely covers the body’s need for omega-3 fatty acids, necessary for the proper functioning of the nervous system and metabolism.

- Advertisement -

Also, salmon contains a high amount of protein with a high digestibility: 100 grams of fish contain up to 27 grams of protein – more than meat or chicken, making it the most important product for muscle growth.

Eggs

Despite the common misconception is useful in a chicken egg yolk as well as protein, but they contain no cholesterol has no relation to the increase in the levels of “bad” cholesterol in the blood. No rates of consumption of eggs per day do not exist.

Eggs are an excellent source of easy to digest protein, which is especially important when strength training. You can eat them as a breakfast omelet or fried and used as snacks, making the homemade sandwich with egg and cheese.

Oatmeal

A cup of natural oatmeal in the morning is the best choice for breakfast. Among other things, oatmeal contains a lot of important for the digestion of fiber, as well as B vitamins, omega-3 fatty acids, and potassium.

Because of oatmeal cooked oat groats, meal, it includes lots of complex carbohydrates, which will not be hungry until dinner. But remember that all of the above does not apply to the porridge for a quick brew.

Lemon

Use of one lemon daily rate covers 100% of vitamin C increases the “good” cholesterol and strengthens bone. Use lemon juice as a salad dressing, and always add a slice of lemon to your tea.

Pectins, which are contained in oranges and lemons, contribute to the process of digestion, enhance the motor function of the colon. Also, citrus flavonoids contained in lemon, possess anti-inflammatory effect.

Almonds

Almonds and other nuts (pine, walnut) rich in magnesium, iron, phosphorus, zinc, copper, vitamins E and A, due to the content of monounsaturated fats they lower blood cholesterol and reduce the risk of heart disease.

Despite the fact that nuts are the perfect snacks, remember that they are extremely high in calories and a day should eat no more than 30 grams. Also, avoid fried and salted nuts, as well as mixtures with unhealthy dried fruits.

Strawberries

According to research by Harvard Medical School, people who use large quantities of strawberries, blueberries, and other berries, are less likely to suffer from diseases associated with disorders of memory and logic functions.

- Advertisement -

Other studies show that the polyphenols contained in these berries help in the fight against obesity, preventing the formation of new fat cells. Furthermore, the use of strawberries can normalize high blood pressure.

Mineral water

Water is considered to be one of the most important elements of the human diet because without it life activity is not possible as such. Our body consists of approximately 60% water. These bodily fluids perform a lot of process including taking part in digestion, absorption, and circulation, create saliva, transport nutrients, and keep body temperature. To have a healthy skin, you have to drink enough amount of water also. It comes from that our skin contains plenty of water that is the barrier to fluid loss.

The water can help us to lose weight. Drink a cup of water before the meal, and you will exactly eat less. Substitute all juices and any sweet beverages for the water. It will also reduce your daily calories rate.

But, unfortunately, in the big cities, the quality of drinking water from the tap is far from ideal. Some argue that no filter cannot be cleaned water from sulfates, falling into it from the many household chemicals. In fact, one way out – to drink mineral water tested, resulting in cleaner areas.

Potatoes baked in foil and broccoli, lightly steamed stew – the best choice for a side dish, salmon – the best source of protein and omega-3 fatty acids, oatmeal – the perfect choice for breakfast, and almonds and strawberries – delicious and healthy snacks.

- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Guest
This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.
- Advertisement -

Trending Now

Things to Know if You Want to Date a Single Father

Single dads are the most charming set of men in the relationship market.  The first thing a lady thinks when she sees a single,...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

How to Increase Sodium Levels in Your Blood?

Levels of sodium in the blood is often a misunderstood topic and it is extremely necessary that we as individuals understand the meaning and...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

Six-pack abs: the Truths and Facts

“How do I get a six-pack?”  This is a question I get asked all the time, and is it possible to get them in...

8 Ways to Remove Dandruff Without Washing Hair

There are about 50 million Americans are diagnosed with dandruff which is an alert problem. Dandruff not only cause damage to your...

Oral Surgery Recovery – What Foods to Eat

Had oral surgery? Then it’s very hard to have foods while in recovery. An oral surgery makes you feel weak and nauseous. So it’s...

Surprising Health Benefits Of Mango Leaves

Mangoes known as the king of fruits are common and popular fruits in Nigeria, there are very common from February/march till the middle of...

Friends

Newsletter

Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

Eat Right For Healthy and Lustrous Hair

Healthy hair is an indication of what you have been eating all these days. As is the case with various parts of the body,...

13 Fake Foods You Eat Everyday Without Knowing

Sales of fake foods is a very profitable trade. In today's market, the worth of counterfeit goods in circulation is valued at about $653...

What Tomato Juice Can Do For You!

I don’t know about you, but we love tomato juice. It has so many vitamins and minerals in it; there are large amounts of...

5 Supplements That Greatly Increase Sperm Count

When couples are trying to get pregnant and it fails, the blame tends to fall upon the woman. The main reason for this is...

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Copy link
Powered by Social Snap