Eating healthy is a major key to nourishing ourselves. Various foods consist of all the nutrition, health benefits, and energy which our bodies need.
The Dietary Guidelines for Americans 2020–2025 states that a healthy eating plan includes the following:
- Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
- Low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
- Stays within your daily calorie needs
It is important to be aware of the healthiest foods to ensure that you’re incorporating your needed nutrients in your diet.
In this article, we will cover the 5 most healthful foods and their benefits.
Fruits
To start, fresh or frozen fruits are high in vitamins and minerals.
With more than 2,000 varieties of fruits available, you will never run out of options to choose from.
Apples, which are one of the most popular fruits, is a good source of vitamin C and plant polyphenols, which helps in fighting diseases.
Besides potassium, the benefits of bananas are also chock-full. They’re high in prebiotics, vitamin B6, C, and magnesium for heart and gastrointestinal health.
Lastly, mangoes are filled with potassium, folate, fiber, and vitamins which strengthens the immune system.
Keep in mind that dried and canned fruit may contain added sugars or artificial syrups. So, if you can, drop by your local farmer’s market and get your supply of fresh fruits.
Vegetables
Adding vegetables may be one of the simplest and quickest ways to improve your overall well-being.
One of the most delicious vegetables, Broccoli is an incredible source of the full daily requirement of vitamin K and twice the daily recommended amount of vitamin C.
Peas are also an incredibly healthful treat full of vitamins C and E, zinc, and other antioxidants which prevents you from getting sick.
The leafy green spinach is brimming with vitamins that improve blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health.
Vegetables may be exposed to pre-harvest insecticides and pesticides so make sure to clean them before eating them.
Meats
While meat has gotten a bad name for health issues, some of its parts are actually needed for a nutritious diet.
It is an excellent source of protein and other micronutrients that keep your body strong and healthy.
The white meat of chicken, specifically chicken breast, is an ideal addition for a filling but low-fat, high-protein diet.
Meanwhile, pork has thiamine, vitamin B-6, B-12, potassium, iron, and magnesium. It has unsaturated fats which bring more omega-3 fatty acids for a good and healthy heart.
We recommend organic meats rather than market-sold ones because these are fed organic feed and forage, and aren’t forced to be administered with artificial hormones or antibiotics. The only downside of this is that it’s a little more expensive
Calcium-rich foods
We all know that milk is a great source of calcium, but you will be surprised by all the other foods that can help you reach your daily recommended intake of calcium.
First on the list: a single ounce of chia seeds can give you 179 mg of calcium. It has the nutrient of boron, which strengthens your bones and muscles by helping the body to metabolize calcium.
A cup of whole almonds contains 385 mg of calcium. It also contains fat which is mostly healthful and monounsaturated.
Wholegrain and high fiber varieties
Fiber is beneficial for weight loss, lower blood sugar levels, and fight constipation. Its presence can help reduce the body’s cholesterol absorption and can give you protection against certain cancer types.
The beet is a vegetable loaded in folate, iron, copper, manganese, and potassium. It also has inorganic nitrates which regulates blood pressure regulation and strengthens the immune system for physical work.
Lentils are very high in protein and loaded with other vitamins and nutrients. It’s a great choice for managing heartbeat and monitoring blood pressure and cholesterol.
Lastly, the chickpea is another type of legume which promotes weight control and prevents constipation. It serves as a great substitute for people with gluten sensitivity.
Taking in supplements along with your healthy diet may greatly boost your health regimen. Ciderbears is a wonderful addition to your daily routine as it gives you an easy and quick fix to strengthen and protect your body.