A healthy mind and a healthy body are essential for achieving success in your work. But to stay fit, you need to eat good food, which has high nutritional value. Eating juices, fruits, green leafy vegetables, and nuts, boost your energy level. It helps you to perform your daily tasks without getting lethargic. Being careless in skipping your meals or eating more junk and oily food items are hazardous for your body. Such food items cause damage to your stomach and intestines. While sitting idle at one place for hours, the food does not get digested easily. One should avoid getting trapped with diseases; these healthy yet delicious food items must be incorporated.
10. Nuts, Seeds and Peanuts: –
Some nuts and seeds like almonds, coconuts, chia seeds, walnuts, peanuts are rich in nutrients and are anti-oxidants . They contain vitamin E, calcium, magnesium, and omega six fatty acids. Even though these nuts have high calories, they are useful for weight loss and boost metabolism in the body. Nuts are readily available, so keep a handful of them in your pockets and eat whenever necessary.
9. Kale: –
Kale is one of the most popular and underrated food items. You can consume it in the same way as we eat cabbage, cauliflower, and spinach. It is an excellent source of nutrition and is rich in vitamin C, K, and various fibers. It is good to add Kale in salads and smoothies. Consuming this leafy green vegetable helps in revitalizing the body, and boost your metabolism.
8. Black and green beans: –
Black beans are not easy to digest quickly, so they keep your stomach filled for a longer time. Green beans also called string beans, are very popular in western countries. Both these varieties of beans are a great source of protein, vitamins, calcium, and abundant fiber. They are widely used in Mexican cuisines, like Nachos and Burritos. Doctors also recommend it in any disease.
7. Blueberries: –
It is a great advantage if a particular food item is healthy as well as delicious. Mostly used in the preparation of various salads, fruit custards, cupcakes, pastries, and porridge. Berries are a good source of vitamins and calcium. They contain phytonutrients, which give strength to our body to become resistant to diseases. Helpful in curing obesity, by reducing the fat cells, present in our body. Regularly consuming blueberries, strawberries, and raspberries, reduce the risk of hypertension, as they have useful compounds like anthocyanins present in them.
6. Broccoli: –
It has the highest amount of protein, consumed in both raw and cooked forms. The nutritional value of the broccoli vanishes when it is overcooked. Broccoli is an excellent source of calcium, vitamin C and K, folate, potassium, and fiber. The phytonutrients present in broccoli, help to fight some serious diseases like heart attacks, diabetes, and cancer. Sulforaphane, an antioxidant present in broccoli, helps to control various inflammatory disorders and prevents cold and cough.
5. Apples: –
The famous proverb, ” An apple a day keeps the doctor away,” is very accurate because eating an apple has numerous health benefits. They are a great source of iron, calcium and contains some specific antioxidants. Apples increase the lifespan and immunity in the human body. They are useful to raise the hemoglobin level and remove the bad cholesterol, thereby maintaining the heart rate. It helps to fight the radicals, which lead to unexpected changes in the hormones. They are an ideal food item for satisfying your instant hunger.
4. Beets: –
This dark colored vegetable has a bitter taste and is full of nutrients. It is rich in vitamin C, which is good for our bones and eyesight. Beets are useful for reducing hypertension and fast working of our brain because it contains magnesium and folate. You can include it in your daily meal, by grating them in your salads. It helps in boosting your energy levels, and maintain sugar content in the body.
3. Lentils: –
Lentils are mostly used ingredients in all vegetarian dishes. This legume is used as a substitute for meat that gives the cuisine an excellent flavor and texture. They contain various antioxidants, useful for fighting with any digestive problem. Lentils are a cheap yet effective source of protein and fiber. Adding them to your soups, salads or eat it as a dal with chapatis or rice is a good option. It is highly cultivated in India, Canada, and Turkey.
2. Avacoda: –
This fruit is an elixir for all human beings. Many people believe that it has a lot of fat content; it is all a myth. The fats present in it are somewhat healthy ones necessary for our body. It is rich in various nutrients and vitamins like vitamin K, B6, and E and is high in protein and fiber as well. They are also useful in controlling the blood sugar levels in the body. Daily consumption of avocados can help in stopping the growth of oral cancer cells protecting the body from dangerous diseases like cancer.
1. Leafy green vegetables: –
It is a great advantage for every Indian that they live in a country where fruits and vegetables are in abundance. Some of the favorite vegetables like cauliflower, cucumber, and spinach are very useful in preventing the development of Type 2 diabetes. They are rich in folic acid, calcium, magnesium, potassium, copper, iron, zinc, phosphorous, niacin, betaine, and selenium. It is also rich in several vitamins like vitamins A, K, C, E, and B6. These leafy vegetables are readily available in supermarkets in fresh, frozen or canned form. They are also low in calories and are known to be the healthiest food item in the world.
In this busy world, you might find it challenging to manage a proper diet. But it is essential for the healthy growth of the body. As rightly said by Virginia Woolf that “One cannot think well, love well, and sleep well if one has not dined well.” So, your diet must be rich in carbohydrates, proteins, vitamins, fats, and iron as all the required for acute fitness of the body. As time passes by, our body needs various quality and quantity of food intake. Therefore, eating proper food at the appropriate time and age helps in the overall development of the body.