The first thing you should remember before we get into this article is that there is no single food that provides complete energy, health benefits, and nutrition. The important factor is that you have to make healthy choices by selecting useful and healthy food from different food groups, but do not forget the calorie limits.
There have been many studies and researches that show that following healthy diets can help you reduce many risks like heart diseases, high blood pressure, some cancers, diabetes. Specific diet patterns like the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) are mostly plant-based diets and are very effective in eliminating chronic diseases.
However, here are some single food items that have to be given special consideration for our health.
Berries have high fiber content and are sweet in taste. They have rich colors which give them high antioxidants along with nutrients that can fight diseases. During the off-seasons of berries, you can get frozen berries. Eat plain berries and combine them with yogurt, smoothies, or cereals.
Fishes are rich in omega-3 fatty acids and proteins, which are great nutrients in avoiding heart diseases. You can get fresh fish and canned or frozen fish. Tuna steaks, salmon, herring, mackerel, sardines, anchovies, and trout are fishes that have the highest omega-3 content.
- Leafy greens
Leafy greens have calcium, Vitamin A, and C in them. They also include phytochemicals that are good for human health. They also offer some fiber content into the food. Include different varieties of leafy greens like collard greens, spinach, kale, swiss chard, and mustard greens in your diet. You can include them in your salads, stews, or soups.
Nuts are high in plant proteins and monounsaturated fats that are crucial in reducing heart diseases. Walnuts, Hazelnuts, pecans, and almonds are the healthiest nuts. You can include them in your yogurt or oatmeal, or even eat it as a simple snack. Nut butter is also healthy to use.
- Olive Oil
Olive oil has Vitamin E, monounsaturated fatty acids, and polyphenols that are good to avoid heart diseases. You can use it instead of butter in rice dishes and pasta or drizzle them in your salads.
- Whole grains
Whole grains have many minerals, vitamins, and phytonutrients in them. They also have soluble and insoluble fiber in them. They are low in cholesterol and help prevent diabetes and heart diseases. Use them in your breakfast and look for 100% whole grain bread to use.
Yogurt is a good source of probiotics, proteins, and calcium. They have good bacteria in them which protects our body from harmful bacteria. Avoid flavored and fruited yogurts as they contain a lot of added sugar.
- Cruciferous vegetables
Brussels sprouts, broccoli, cauliflower, cabbage, kale, collard greens, mustard greens, kohlrabi, turnips, and radishes are known as cruciferous vegetables. They are rich in vitamins, fibers, and phytochemicals that can prevent certain types of cancers.
Legumes are a broad category that mostly includes peas, soybeans, garbanzo, black, kidney, and red beans. They are rich sources of folate, fiber, and plant-based protein. They can reduce heart diseases.
Tomatoes are rich in lycopene and Vitamin C, which are crucial in reducing the chances of prostate cancer. Include them in your salads, soups, stews, etc.