The food we eat has profound effects on our overall well-being. What we choose to eat gives our body the energy to function properly. Real Food and a balanced diet acts as a medicine and helps to prevent, maintain and treat diseases. By real, I mean the food that comes directly from the earth and strengthens us and not the industrialized and processed food that weakens us and makes us sick. As a child, we have always been taught that we should eat healthy. But did we really try understanding the reason behind it? Did our choice of food get any better? No, we continue eating that low quality food that ruins our health, makes us slow, heavy and sluggish and increases the risk of chronic diseases. We all know that eating junk food and drinking alcohol can harm our health. But do we believe that food, if taken rightly, can actually treat us? How many of you believe that food can cure cardiovascular diseases, diabetes, headaches, heart disease, depression, insomnia and reduce inflammation? Research shows that food is the most powerful drug on the planet which can promote health and protect our body from disease. Now, the choice is yours which one will you allow into your body.
This article explains what food to incorporate in your diet that is both healthy and delicious.
- Fruits: Fruits contain essential vitamins and minerals and are high in fiber. No single fruit can give you all the nutrients you need to be healthy. It is advisable to mix as much fruit as possible and make a bowl of it.
Now, what fruits to add in your bowl:
- Apples: Apples contain a high amount of vitamin C, fiber and antioxidants and help to boost your overall health.
- Bananas: Bananas are a good source of potassium. They are high in vitamin B6, vitamin C and fiber and are very convenient.
- Oranges: Oranges are an excellent source of vitamin C and are really good for your heart health.
- Blueberries: Blueberries are loaded with antioxidants and vitamins. They are also rich in potassium and can help lower blood pressure and cholesterol levels.
- Strawberries: Strawberries are highly rich in vitamin C, manganese and antioxidants which improves your heart health and controls your blood sugar levels.
- Avocados: Avocados are loaded with healthy fats, fiber, potassium and vitamin C.
Other healthy fruits that can make a great fruit bowl include mangoes, grapefruit, pineapple, lychee, cherries, watermelon, kiwi, peaches, grapes, grapefruit, plums and pears.
- Nuts and seeds: Nuts and seeds like almonds, chia seeds, walnuts, pecans, sunflower seeds and hemp seeds provide healthy fats, plant based protein, vitamins and minerals that helps in healing. They are loaded with omega-3 fatty acids, magnesium, antioxidants, fiber and vitamin E.
- Vegetables: Vegetables are loaded with fiber, vitamins, minerals and antioxidants which must be added to your daily healthy diet. They are perfect for a variety of dishes such as salads, smoothies, soups and sandwiches. All vegetables are healthy and it’s best to eat as many different types as possible everyday.
Yet, here is a list of the most nutrient-dense vegetables
- Broccoli: Broccoli is rich in protein, fiber, vitamin C and K.
- Carrots: Carrots are very high in fiber, antioxidants and vitamin K.
- Bell peppers: Bell peppers are highly rich in antioxidants and vitamin C.
- Brussels sprouts: This vegetable is a great source of fiber, magnesium, potassium and vitamin A,C and K.
- Cucumber: Cucumbers are very low in carbs and calories consist of mostly water. They are rich in fiber and vitamin K.
- Beets: Beets are loaded with potassium, iron, antioxidants, vitamin A and other nutrients.
- Red cabbage: Red cabbage contains fiber, vitamin C and anthocyanins.
- Cauliflower: Cauliflower is rich in fiber and vitamin C.
- Sweet potatoes: Sweet potatoes are high in vitamin C and potassium.
- Kale: Kale is high in fiber, vitamin C and K and other nutrients.
- Tomatoes: Tomatoes are loaded with potassium and vitamin C.
- Green peas: Green peas are rich in fiber, protein, and vitamins C and K.
Other healthy vegetables are eggplant, mushrooms, zucchini, reddish, lettuce, swiss chard, celery and asparagus.
4. Quinoa: It’s a grain high in protein, fiber and magnesium. The fiber in quinoa helps to maintain cholesterol and blood sugar levels lowering the risk of heart disease and diabetes.
5. Oats: Oats, the healthiest grain on the earth, are an excellent source of vitamins, minerals, antioxidants and fiber. It helps in weight loss and lowering blood sugar and cholesterol levels.
6. Legumes: Legumes such as kidney beans, green beans, chickpeas, peanuts, black beans and lentils are highly rich in protein, iron and fiber.
7. Eggs: Eggs are the most nutritious food on the earth. They are rich in protein, vitamin D, B6 and B12.
8. Meats: Unprocessed meat is an excellent source of protein and can be included in a healthy diet.
9. Fish and seafood: Fish and seafood such as salmon, shrimp, tuna, shellfish and trout are highly rich in omega-3 fatty acids and iodine which makes them the most nutritious food that you can eat.
“It is health that is real wealth and not pieces of gold and silver.”
– Mahatma Gandhi
