When you wish to follow a healthy diet plan, it is not enough to know which food to avoid in your meals. It is equally important to know which the must-include food are that can guarantee a healthy life. A well-balanced diet must include the right portions of the right kinds of food so that your body gets the nutrition it needs to function optimally.
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Here are some of the superfood that should be a part of any healthy life diet plan:
1. Nuts: These can be excellent sources of proteins and are rich in antioxidants, vitamins, minerals, and fatty acids. They are however calorie-rich and need to be consumed in moderation. The good thing is that nuts have monounsaturated fats that are beneficial as they cut down bad cholesterol and reduce risks of heart disease or stroke. So, include cashew nuts, walnuts, peanuts, Brazil nuts, pistachios and pecans in your daily diet.
2. Oily Fish: Fish like salmon, tuna, herring, mackerel, trout, etc. are beneficial when consumed moderately as they contain omega-3 fatty acids, immunity-boosting vitamins D and A, minerals, etc. These superfoods cut down risks of brain damage, heart problems, strokes, dementia, prostate cancer, etc.
3. Onions: The wider family will also include garlic, chives, and leeks. These superfoods are very beneficial for the healthy life, the human body and both garlic and onions will cut down bad cholesterol, and fight against harmful bacteria, as they have antibacterial and antiviral properties.
4. Beetroots: These veggies are considered to be superfoods and drinking their juice improves stamina when you are working out. It can reduce cholesterol, boost liver and heart health, and lessen the risks of dementia and cancer. Beetroots are an excellent source of minerals and vitamins needed for tissue repair and growth. It is also an excellent source of folate needed for pregnant women since it can reduce the chances of birth defects.
5. Leafy Greens: Dark, leafy veggies like kale, spinach, Brussels sprouts, etc., are ideal for the human body and healthy life because they contain iron, potassium, calcium and vitamin C, and phytonutrients. These will improve eye health, reduce blood pressure, and prevent cognitive decline.
6. Quinoa: This is a relatively recent superfood discovery and is now widely available. It is a grain but has successfully replaced pasta and oats. It is fiber-rich like whole grains and excellent for the digestive system. It contains all 8 essential amino acids and nutrients like iron, magnesium, manganese, potassium, calcium and B complex vitamins.
7. Oats: These must be part of any healthy diet plan because they are complex carbs and ensure slow energy release. So, when you eat oats, you will stay full for longer hours. Oats are mineral-rich and contain iron, calcium and zinc, B vitamins that benefit the nervous system. Oats reduce the risk of diabetes, heart ailments, blood pressure, and boost digestion.
8. Berries: Whether it is blackberry, blueberry, goji berry or acai berry, they are also very beneficial as superfoods. Berries are high in antioxidants and can successfully prevent dementia, fight colon cancer and urinary tract infections, and improve vision.
9. Beans: Beans can be regarded as health foods because they are rich in proteins, nutrients like manganese, iron and B complex vitamins, antioxidants and soluble fiber. So, consuming beans can reduce cholesterol levels, stabilize blood glucose levels and boost digestion.
10. Tomatoes: These can fight against lung and prostate cancer. Tomatoes also strengthen the immunity system, ensure better heart health and can successfully prevent blood clots.
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