10 foods you should eat everyday to maintain overall health

New Delhi: Health is made in the kitchen. Whoever said this had indeed said the truth. But, these days food that goes into your stomach is densely packed with unhealthy ingredients. From skin problems to gastronomical bloating, they cause all kinds of maladies and then you notice that your health is slipping. Your food must ideally be rich in nutrients, minerals, antioxidants, phytonutrients, and enzymes. But this seems a tall order when it comes to following this in real life. Need a checklist to adhere to so that you do not miss out on vital food items in your diet plan? Here’s a list of foods that you must consume every day for a healthy and hassle-free life. Read on to know:

Green tea: A huge number of studies have shown time and again about how green tea is a potion for weight loss and a healthy life. The leaves of the tea plant are rich in catechins, an antioxidant that will wonderfully protect you against illness. They are also beneficial for weight loss and contain EGCG which amps up the metabolism. Drink no more than 3 cups of green tea a day and feel the difference.

Almonds: From keeping your heart healthy to sharpening your memory to controlling your blood sugar levels, is there anything almonds cannot do? Rich in oleic acid that is friendly to the heart and brain, they’re also rich in fibre and protein. Soak a few almonds in water overnight and eat them in the morning. Replace them with those unhealthy chips and wafers for a snack. Your body will be back to its best. Read: HEALTH HACKS: Here’s your guide to that envious summer body

Blueberries: Being the most antioxidant-rich berries packed with polyphenols, they top the charts for healthy food everywhere in the world. They are anti-carcinogenic, help against diabetes mellitus and memory problems related to old age. Also rich in fibre and vitamins A and C that boost the cardiovascular health, blueberries are must have in your daily diet.

Pulses: Pulses dominate the Indian gastronomical scene by and large. Dal is rich in protein, essential amino acids, potassium, iron, fibre and vitamin B1. Dal such as the moong can be sprouted and eaten as a snack. Dal is famous for controlling blood sugar and cholesterol as well. So, 2 small bowls of dal will replenish your body with all these nutrients. PS. If you have problems related to uric acid, don’t consume dal.

Bell Peppers: Available in green, yellow and red, their colour gives them a distinct density of phytonutrients which are known to prevent a number of diseases. Bell peppers are also full of vitamin C and E which are protective against diseases. A cup of stir-fried or roasted bell peppers would replenish your body with anti-oxidants.

Yogurt: A single cup of yogurt can cover almost 25 per cent of your daily calcium and protein requirement which means more loss of unwanted weight and a better health. Plus it contains body-friendly probiotic bacteria that boost your immunity. It is also a known anti-carcinogen.

Avocados: Avocados contain huge quantities of monosaturated fats that protect you against cholesterol and deplete the concentration of triglycerides in your blood. This lowers your chances of a heart ailment or stroke by default. Moreover, they are also high on the Vitamin B’K’E and fibre. Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells. Read: Health Hacks: 6 food Instagram pictures that will make you say good byeto aloo parathas

Tomatoes: Tomatoes, especially the red ones are rich in the antioxidant called lycopene which shields your body against sunburns, bladder, lung, prostate, skin, and stomach cancers, as well as reduces the risk of coronary artery disease. Tomatoes are also enriched with vitamin C and K1, potassium, folate B9 and chlorogenic acid which essentially known to control blood pressure in people who suffer from high blood pressure.

Apples: It is said that an apple day keeps the doctor away. Apples are ores of anti-oxidants which fight free radicals in your body and irons. Apples have anti-aging properties and enhance the lifespan of a person. Researchers at Florida State University, in their study, found that older women who started a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent rise in good cholesterol (HDL) after just 6 months.

Quinoa: It is the only plant food that is an out and out protein. This is obviously a great piece of information for vegetarians who are looking for their daily dose of protein. Touted as the future grain of future quinoa contains almost twice as much fibre as most other grains, iron, lysine, magnesium, riboflavin (B2). It also has a high content of manganese. Replace your white rice with quinoa and see the difference. Read: Summer Hacks: Tips to ensure you have glowing skin despite the humidity

Note: Although this list contains information about food that would help you live a healthy life, consulting a doctor or a healthcare professional before incorporating these into your daily diet is recommended.

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