No doubt, eating healthy a diet that comprises the classes of food can help a person improve their intake of essential nutrients. In society today, many people eat repetitive diets and the same foods every week due to different reasons best known to them....CONTINUE READING THE FULL ARTICLE>>>
However, it is best and advisable to include the following foods into weekly and everyday meal plans because it can help in better body function, to stay healthy and perform at your best.
In this article, I have carefully selected some of the healthiest foods to include in the diet every day. It extends to what research says about their health benefits and offers helpful tips for consuming them.
1. Berries
A study suggests that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for vitamins like vitamin C and folate, manganese, and phytochemicals.
Aside from their tasty and lovely nature, berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. And because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.
Some examples of berries to eat every day are strawberries, cranberries, raspberries, blackberries and blueberries.
2. Nuts
Research indicates that eating nuts every day can be beneficial for health. According to PubMed Central, a study involving 16,217 adults with diabetes found out that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.
Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions. However, some people are unable to eat nuts because of an allergy. For those who can eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option. All nuts contain essential minerals such as calcium, magnesium, and zinc.
3. Lean protein
Protein is one essential nutrient people need to develop and maintain muscle mass, healthy growth. Interestingly, eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own.
However, the amount of protein a person needs depends on factors such as their sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.
According to the United States Department of Agriculture, adults need 5–7 ounces (oz) of protein each day. Some examples of common healthy protein foods include turkey, chicken breast, tuna, salmon, egg, peanut butter, beans and so on.
Finally, it is important to vary your protein sources to consume a wide variety of amino acids and other essential nutrients.
4. Vegetables
Vegetables contain sulfurous compounds called glucosinolates. These compounds are beneficial to health. Also, research indicates that glucosinolates regulate cell pathways and genes and may have anti-cancer and anti-inflammatory effects.
The following is a list of vegetables that people can aim to eat every day; cabbage, brussels sprouts, broccoli, radish.
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