It has been scientifically proven that a diet rich in fruits and vegetables offers multiple health benefits, including reducing the risk of various chronic diseases and maintaining a healthy body. Major dietary changes, on the other hand, can be overwhelming. For starters, it can be difficult to drastically change your diet; But people can start with a few small changes. That's because starting with one thing at a time, rather than all at once, makes things more manageable. A regular diet can be made a little healthier by including everyday staples in your meal. Continue reading
Here are 5 healthy foods to add to your healthy diet:
1. Berries:
Berries like strawberries, blueberries, cranberries, blackcurrants, and blackberries have been linked to a lower risk of cardiovascular disease. They contain natural antioxidants such as vitamin C and vitamin E as well as micronutrients such as folic acid, selenium, alpha and beta carotene and lutein. Berries are high in moisture and fiber while being low in calories. Antioxidant, antihypertensive, antihyperglycemic and anti-inflammatory effects can be found in the berries. A daily bowl of berries helps prevent aging, improve immune system health, combat stress and anxiety, regulate body weight, and support urinary tract health.
2. Yogurt:
It is a nutritious food that is easily available around the world. Yogurt is high in protein, calcium, vitamin B12 and phosphorus, all of which are important components of the diet. Benefits of yogurt consumption include bone health, weight maintenance, and prevention of cardiometabolic disease.
Yogurt is the best source of probiotics, along with calcium and protein (live good bacteria). A balanced bacterial balance in the gut improves digestion, blocks dangerous organisms that can cause infection and strengthens the immune system. The protein in yogurt helps in weight loss and has properties.
3. Wand:
Drumstick or Moringa is a trending vegetable in developing countries. It has been used for centuries for its medicinal properties and health benefits. Moringa leaves are a rich source of minerals, vitamins and other essential phytochemicals. The leaf extract has anti-cancer, anti-inflammatory, anti-diabetic, antioxidant and anti-microbial properties.
Research shows that regular drumming improves mental alertness, bone strength, and vision. Moringa's antibacterial properties help prevent cancer, frequent coughs and colds. Moringa's laxative properties help with constipation.
4. Mangosteen:
Mangosteen has antibacterial, antifungal, antihyperglycemic, anti-inflammatory, anticancer, antidepressant, antihistamine, analgesic and antiviral properties. Mangosteen can heal acne, blemishes, oily and dry skin. Mangosteen xanthones are natural plant compounds with anti-inflammatory molecules. This vital property of mangosteen makes it a remarkable remedy for relieving excruciating body aches due to arthritis, sciatica, and menstrual cramps. Fiber helps regulate appetite, curb unwanted food cravings, aid digestion and increase energy metabolism.
5. Almonds:
Adding almonds to your diet can help lower blood cholesterol levels. They protect the walls of the arteries from damage. Almond shell flavonoids have been found to work synergistically with vitamin E and reduce the risk of heart disease (research at Tufts University). Almonds contain phosphorus, which helps build strong bones and teeth. Almonds contain riboflavin and L-carnitine, nutrients that can increase brain activity and also reduce the risk of Alzheimer's. Research shows that eating almonds with a high glycemic index food significantly lowers the food's glycemic index and reduces the rise in blood sugar after eating.