Eating healthy does not mean going on a diet, and it doesn’t even require a lot of sacrifices. It is the most substantial way to help our body live healthily.
Alongside exercise, eating a healthy, balanced diet is crucial to helping us live longer.
Learning to combine certain foods with the right amounts is also the best solution for our well-being. Good health starts with good food.
Here are 10 healthy foods to eat every day:
According to the American National Institute of Health, eating an apple a day is good for our body and prevents many diseases.
Apples are very rich in water, fibre, vitamin A and C, mineral salts, potassium, magnesium, and calcium.
They aid weight loss because they are low in sodium and rich in fibre which increases the sense of satiety.
Furthermore, they contain flavonoids, polyphenols, and natural antioxidants called procyanidin which is very good for the cardiovascular system which prevents stroke and heart attacks.
I’m a lover of nuts. They contain a high amount of vegetable proteins and they also provide our bodies with minerals and good fats.
It is also particularly rich in antioxidants (polyphenols), which reduce the risk of falling ill.
You can eat them at the end of a meal or as a snack. They can be added in cereals, milk or yoghurt during breakfast. I love adding them to my salads.
However, they should be consumed in moderation without exceeding 30/40 grams a day.
Vegetables are rich in antioxidants and vitamins. They are important allies that help strengthen the body’s immune system and eliminate harmful free-radicals.
Vegetables are low in fat and eating them daily help prevent the onset of diseases of the cardiovascular system.
They are rich in mineral salts, antioxidant elements, vitamins A, E, and C.
Also, they help speed up the digestion process and metabolism. And help relieve constipation by improving muscle contractions in the gastrointestinal tract.
4. Greek yoghurt
Greek yoghurt is quite different from the regular one because it is thicker, creamier and tangier. Besides that, it contains more protein, less sugar and it is also much healthier.
It is rich in probiotics, calcium, vitamins and minerals.
Probiotics are beneficial to mental health. Studies have shown that adding probiotics to one’s diet can reduce stress and anxiety.
It is suitable for those who follow low-salt diets and are lactose intolerant, considering that it is more nutritious than the regular yoghurt.
Avocado is a fruit that is rich in antioxidants and vitamins. Unlike other fruits, avocados are very high in fat.
It is rich in vegetable fats but contains mostly monounsaturated fat which is a type of fat that is essential to keep the heart-healthy.
The avocado pulp contains nourishing benefits for our health in particular: fibre, vitamin B, vitamin K, potassium, vitamin E and vitamin C.
It also contains carotenoids which are beneficial antioxidants that can protect us from disease and enhance our immune system.
If consumed moderately, avocado can increase good cholesterol and reduces bad cholesterol.
It gives a sense of satiety and according to numerous studies, eating half an avocado during meals favours an increase in satiety, contributing to weight loss.
All legumes are important and with excellent nutritional properties. They are rich in proteins, fibres, carbohydrates and mineral salts such as iron, potassium and phosphorus.
They contain vitamins and antioxidants with protective substances, including polyphenols.
Dishes based on legumes provide all the essential amino acids and can perfectly substitute meat within a varied and balanced diet.
Legumes make an important contribution to our muscles. And they are great benefits to our intestine given that they help against constipation.
Besides, they prevent hypertension because they are rich in potassium, that keeps the blood pressure under control.
A diet that includes legumes is recommended for people who have an iron deficiency because they are rich in iron.
7. Leafy greens
Regular consumption of green leafy vegetables helps the body receive all the substances it needs to work in excellent condition. And avoid the development of certain diseases.
Green leafy vegetables are particularly good for our body. They have a high content of essential micronutrients for the body.
They are rich in vitamins, minerals and fibre and also have a low caloric intake.
Additionally, they contain chlorophyll, a powerful antioxidant.
8. Spices and herbs
Spices and herbs do not only add flavour to food but they are excellent allies for human health.
They help reduce the addition of fat and salt by enhancing the taste of dishes. They stimulate the salivary and gastric production.
Cinnamon and turmeric, according to some scientific studies, help keep the blood sugar under control.
Peppers can help ease weight loss process if it is added to a correct diet.
Ginger is famous for calming the stomach and stimulating digestion.
Basil, parsley, thyme, oregano, sage, marjoram and rosemary are all herbs rich in micronutrients that are very important for our bodies. They are rich in iron, calcium, and vitamins.
Seeds are excellent and healthy snacks for our bodies. They are a very important addition to our daily food consumption.
Seeds contain minerals, vitamins, fibres and precious elements that help balance the blood pressure.
Chia seeds provide a lot of energy and are among the richest foods in calcium. They are powerful antioxidants which help our body to stay young and strong.
A study has shown that eating seeds at least 5 times a week reduces the rate of a heart attack.
They have the power to cholesterol levels, thereby regulating blood pressure, thus reducing the risk of cardiovascular disease.
They are among the healthiest foods in the world.
Berries such as : blackberries, raspberries, strawberries, blueberries, goji berries, cranberries, acai berries, are real treasures for our health.
They’re typically high in vitamins, mineral salts, fibres and antioxidant polyphenols.
They lower the risk of heart disease including blood cholesterol, triglycerides, oxidative stress and diabetes.
Finally, studies show that a bowl of berries a day keeps the doctor away.
Thanks for reading as always.
Ciao! ciao!! 💖💖
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