Foods to the rescue
Eat your way to good health with these powerful foods
Countless realms have been written about the various health benefits of certain foods. Here is a list of foods, which are packed with essential vitamins, nutrients and minerals, and prevent illnesses and make sure that your body remains at its healthiest best.
EGGS
Eggs, if eaten in limit, are healthy. Of course, if you suffer from high cholesterol or cardiovascular disease, avoid eggs. Since they have just about 72 calories and roughly six grams of protein per egg, eggs are filling and nutritious. They are also filled with choline, which is an inflammation-fighting nutrient.
SALMON
Salmon contains a good source of omega-3 fatty acids and can reduce high cholesterol, high blood pressure and other cardiovascular diseases. Itis also packed with DFH, an omega-3 known to protect the brain against Alzheimer’s.
CARROTS
Carrots contain potassium and vitamin A, and studies show that they reduce the risk of lung, breast and colon cancer. Vitamin A protects your skin from sun damage and reduces the occurence of diabetes as well.
BERRIES
Berries are low in calories yet high on fibre and packed with antioxidants, which prevent cancer and improve brainpower. Make them a staple in your breakfast cereals and salads. Strawberries and blueberries are beneficial for women because they reduce chances of heart problems.
WALNUTS
Want to up your intake of omega-3 fatty acids? Have walnuts. Not only are they good for the heart but are also known to reduce inflammation and reduce ‘bad’ cholesterol levels.
LENTILS
Legumes have both fibre and protein along with essential nutrients like iron and zinc. Proven to be part of a heart-healthy diet, recent research says lentils are especially good for diabetics.
BANANAS
Also known as the ‘100-calorie fruit’, they are known to reduce blood pressure because of their potassium quantities. Bananas are rich in fibre and compounds, which help in absorbing healthy nutrients from other foods into your body.
ALMONDS
Whenever you feel hungry in-between meals, have almonds. Packed with vitamin E, protein and fibre, they reduce chances of heart disease.
AVOCADOES
Rich in folate, fibre and heart-healthy fats, they are known to fight inflammation and even fat.
QUINOA
Quinoa is a seed and has high quantities of protein and fibre plus anti-inflammatory phytonutrients. It is also high in essential amino acids usually found in meats.
EXTRA-VIRGIN OLIVE OIL
Olive oil is packed with monounsaturated fatty acids that are heart healthy and reduce bad cholesterol levels. This is why experts recommend the Mediterranean diet so highly — not only is it full of vegetables but it is also cooked in olive oil.
GREEN TEA
Make it a habit to have a cup of green tea daily — it is packed with antioxidants and flavonoids, known to reduce the chances of cancer, increase metabolism and even prevent heart disease.
OATS
Oats are a healthy way to begin your day and also make for a tasty and convenient mid-day snack. Known to lower cholesterol levels, oats have a lot of fibre, known to prevent high blood pressure. They’re also good for your heart.
TOMATOES
Lycopene, a nutrient found in tomatoes gives it a deep red colour and known to have cancer-fighting properties. Also packed with vitamin C, tomatoes are good for your heart.
BROCCOLI
While most of us usually steer clear of this ominous looking vegetable, the truth is that broccoli is high in fibre content and also has several detoxifying phytonutrients, which help lower cholesterol levels and even the risk of cancer. Since it is also high in folic acid, broccoli is highly recommended to pregnant women.
NON-FAT YOGURT
Low in calories, and high in protein and calcium, non-fat yogurt will fill you up faster without piling on the pounds. So if you’re on a diet, make it a regular part of your diet.
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