Eating foods that are high in calories but low in nutrients can lead to nutrient deficiencies and health problems such as obesity, diabetes, hypertension, and heart diseases. On the other hand, eating healthy has numerous benefits for both our body and mind. When we eat well, we feel good, become happier, and more productive. To get the most out of our bodies, it’s essential to be knowledgeable about what we consume.
Thanks to the growing awareness of healthy
eating, it's easier than ever to make nutritious choices. Restaurants and shops
are now offering healthier options, making it convenient to treat our bodies
well. To help you on this journey, here’s a list of some of the healthiest and
most delicious foods:
- Spinach
- Benefits:
Spinach is a nutrient-dense superfood available fresh, frozen, or canned.
It's low in calories and packed with energy, vitamins A, K, and essential
folate.
- Health Impact:
Spinach helps stabilize blood glucose levels, lowers blood pressure,
reduces the risk of developing cancer, and promotes bone health.
- Garlic
- Benefits:
Garlic may affect your breath, but its health benefits are worth it. It
fights bacteria, lowers cholesterol and blood pressure, and acts as a
powerful anti-inflammatory.
- Health Impact: A
diet that includes foods with anti-inflammatory properties, such as
garlic, may help reduce the risk of illness and avoid exacerbating
existing inflammatory diseases.
- Beetroots
- Benefits:
Beetroots are excellent for brain health and can lower blood pressure.
They may also boost exercise performance and help prevent dementia. They
are rich in folate, magnesium, and vitamin C.
- Health Impact:
Eating a small amount of beetroot every day is unlikely to do any harm,
but a high intake could lead to low blood pressure, red or black urine
and feces, and digestive problems.
- Dark Chocolate
- Benefits: Dark
chocolate contains more antioxidants. It can help prevent cancer, improve
heart health, and boost your mood.
- Health Impact:
Choose minimally processed dark chocolate with at least 70% cocoa content
and consume in moderation (just one or two squares at a time).
- Walnuts
- Benefits: Walnuts
have more antioxidants than any other nut. They are high in vitamin E,
plant sterols, omega-3 oils, and healthy fats.
- Health Impact:
Eating around eight walnuts a day can help reduce inflammation and
oxidation in the arteries.
- Salmon
- Benefits:
Salmon is an excellent source of omega-3 fatty acids, which reduce the
risk of depression, heart disease, and cancer. A 3oz serving provides
almost 50% of your daily niacin, which protects against Alzheimer's
disease and memory loss.
- Health Impact:
Salmon is also high in protein, potassium, selenium, and vitamin B12.
- Avocados
- Benefits:
Avocados are packed with healthy monounsaturated fats, potassium, folate,
and vitamins K, C, B5, B6, and E. They help lower cholesterol, protect
your eyes, relieve arthritis symptoms, and may help prevent cancer.
- Health Impact: Eating
one avocado a day for five weeks reduces total cholesterol, lowers
"bad" cholesterol (LDL), and raises "good"
cholesterol (HDL). Avocados also improve your lipid profile by lowering
triglycerides and LDL and raising HDL.
- Blueberries
- Benefits:
Blueberries are rich in powerful antioxidants, including anthocyanins and
other plant compounds, which protect the brain. They have antibacterial
and antiviral properties that can help prevent and fend off viral
infections.
- Health Impact: The
anthocyanins in blueberries may be used to treat and prevent urinary
tract infections.
- Eggs
- Benefits: Eggs
are a high-quality vegetarian protein source. One egg has about 70
calories and 6 grams of protein. Egg yolks contain lutein and zeaxanthin,
antioxidants that keep eyes healthy and may reduce the risk of
age-related macular degeneration and protect skin from UV damage.
- Yogurt
- Benefits:
Yogurt contains probiotics, or "good bacteria," that support
gut health. It’s also rich in calcium, phosphorus, potassium, zinc,
riboflavin, vitamin B12, and protein.
- Health Impact:
Choose Greek-style yogurt for more protein and opt for plain varieties to
avoid added sugars.
Eating these healthy foods can positively
impact your body and mind, making you feel happier and more productive.
Incorporate them into your diet to reap the benefits and improve your overall
well-being.
Dr. Suman Setia(BAMS DNHE PGDHHM)