Eating a healthy diet accompanied by a good exercise routine is the best way of attaining a healthy body. Exercising daily will be of little use if you regularly eat junk food or high fat foods. To achieve good health, it is a must for you to eat a well-balanced and nutritious diet. Everyone knows that foods like fresh fruits and organic vegetables, fish, lean meat, and nuts are good for the body. There are certain foods that are referred to as super-foods because of high amounts of nutrients present in them. A diet rich in these foods will help to prevent diseases like high blood pressure, heart disease, diabetes, etc. Explained below are some of the healthiest foods that everyone should include in their daily diets.
Salmon is among the most powerful sources of omega-3 fatty acids and vitamin D. Your body needs omega-3 fatty acids to function in a proper way. It also reduces your risk of heart disease by preventing inflammation of the arteries. Omega-3 fatty acids are helpful in improving insulin resistance and maintaining skin elasticity. The healthiest way of having salmon and preserving its nutrients is to grill it in minimum amount of oil. Eating two servings of salmon per week can help people who are looking to lose weight. Omega-3 fatty acids are known to make you feel fuller for longer by slowing down the rate at which digestion takes place. This in turn makes you eat less during the day and aids weight loss.
Although nuts are among the healthiest foods, they should be consumed in moderation as they as high is calories. Nuts like almonds, hazelnuts, walnuts, and pistachios contain polyphenols, which are known to reduce LDL cholesterol. They also contain omega-3 fatty acids and amino acids that keep the heart healthy and reduce your risk of disease like high blood pressure and diabetes.
Broccoli is full of vitamin A and vitamin K. The phytochemicals sulforaphane and diindolylmethane that broccoli contains help to prevent cancer. Vitamin K is needed by the body for clotting of blood. Eating this cruciferous vegetable will reduce plaque formation in the arteries and help to prevent heart disease.
The high levels of iron, folate and lutein preset in spinach make it a very healthy food. Spinach prevents plaque buildup in the arteries and helps to lower bad cholesterol levels. It is vital to get enough lutein through your diet as it helps to reduce the risk of age-related macular degeneration. Since significant amount of nutrients are lost when spinach comes in contact with heat, you should avoid overcooking it.
Berries like raspberries and blueberries are full of powerful antioxidants, dietary fiber, and vitamin C. Polyphenols, which are antioxidants that berries contain, help to lower LDL cholesterol and reduce the risk of heart diseases and diabetes. Eating berries is also known to prevent urinary tract infection and boost memory.
Tomatoes are easily the best source of lycopene, which helps protect against heart disease and inflammation of the arteries. Lycopene has also shown to reduce the risk of cancer in women.
Garlic is a powerful source of allicin, which is a phytochemical that plays a crucial part in lowering high blood pressure and also cuts down the risk of ovarian cancer. Garlic helps to fight allergies and common cold by strengthening the immune system of your body.