Most of us try to take care of our health and include the maximum amount of healthy foods in our daily diet. A properly balanced diet significantly improves the quality of life and also helps protect our bodies from dangerous diseases like heart attack and cancer that are often found in overweight people. Following a healthy and well-balanced diet can provide you with energy and improve your state of health. In this article, we gathered nine healthy foods that you can eat every day.
1. Green vegetables
Cruciferous vegetables like Brussels sprouts, broccoli, and spinach provide our body with folic acid, calcium and other nutrients that strengthen bones and improve brain activity. Moreover, the daily consumption of these green vegetables can prevent age-related vision problems.
2. Berries
Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants. This means that they slow down the aging process in the body and prevent the development of many diseases. Moreover, berries contain a lot of vitamins that boost immunity.
3. Beans and soy
Beans and soy are excellent sources of low-fat protein, fiber, and antioxidants. They also contain vitamins and minerals such as iron and potassium that are very beneficial to our health. Moreover, some studies show that beans and soybeans may prevent breast and prostate cancer.
4. Whole-grain foods
Whole grain pasta, cereals, and breads are rich in fiber, vitamins, and minerals that are essential for our well-being. Such foods also contain antioxidants that protect our body and reduce the risk of heart disease and cancer. It is better to consume them in the morning because they can provide you with strength and energy for the whole day.
5. Olive oil
If you still didn’t include olive oil to your diet, it’s high time to reconsider this. Olive oil contains a large amount of antioxidants and anti-inflammatory monounsaturated fatty acids. This means that consuming olive oil can help reduce the risk of cardiovascular diseases, cancer, and age-related cognitive impairment (memory impairment and decreased brain performance).
6. Tomatoes
Tomatoes contain large amounts of lycopene (an antioxidant) that reduces the risk of prostate, lung, and stomach cancer, as well as heart disease. However, it is important to know that boiled or stewed tomatoes are more beneficial because they have a higher concentration of lycopene than raw tomatoes.
7. Nuts
It is also beneficial to eat nuts, especially almonds and walnuts because they are very rich in nutrients. They contain healthy fats, vitamins, minerals and proteins that support the efficient functioning of the brain and cardiovascular system. Nuts also prevent the development of inflammatory processes in the body. Moreover, nuts can be used for teeth whitening because of their abrasive properties.
8. Fish
Fatty fish such as salmon, sardines, trout, tuna, halibut, and mackerel contain a large amount of beneficial omega-3 acids. These acids help prevent inflammatory processes in the body and the development of heart disease. Moreover, omega-3 acids can improve eye and brain health.
9. Tea
The last two healthy products on our list are white and green tea. They contain gallate epigallocatechin (organic chemical compounds from the flavonoid group) which is one of the most beneficial forms of antioxidants. Many studies have shown that drinking green and white tea helps reduce the risk of heart disorders, cancer, and Alzheimer's disease.
Comments