No single food, not even a superfood, can offer you all the nutrition, energy and health benefits for nourishing ourselves. The US Dietary Guidelines also recommends eating healthy patterns in healthy choices across the various food groups and paying attention to the calorie limits.
Research also shows that the right dietary patterns can help in reducing the risk of heart disease, high blood pressure, certain cancers and diabetes. Let’s know about nutritious food that are required to be included in your everyday diet:
The cruciferous vegetables like Brussels sprouts, broccoli and cauliflower. The leafy green vegetables include chard, kale and spinach. The category of greens are considered the healthiest on the planet as they have benefited from both groups. They increase the telomere length and also boost your liver enzymes. Consuming them once a week can reduce the risk of cancer and lower inflammation.
Chia and flax seeds:
The ratio of fatty acids Omega 3 and Omega 6 in our diet is known to play a big role in our daily health. These types of fatty acids are used to fight for accessing enzymes in our body. If there is more Omega 3, it brings a better inflammatory response which is better for us, but if you are consuming too much Omega 6, it can cause inflammation. In plant-based nutritious food, the only things that have more Omega 3 than Omega 6 are chia and flax seeds. Because of this reason, try to avoid the consumption of oil and start having two tablespoons of chia and flax every day.
Known to be one of the best sources of Omega-3 and protein, regular consumption of fish prevents heart disease. It can be included in your daily diet with rice and chapati. You can buy fresh, canned or frozen fish from any marketplace. Best fish rich in Omega-3 fatty acids are trout, sardines, herring, tune streaks, salmon and anchovies. The companies like Peak Nutritionals can help you in planning your diet and clearing all your doubts related to nutrition.
Everyone loves berries, and they are considered perfect food. Not only are they delicious, but they are also considered as the second nutritious food group (after leafy vegetables). They have the highest antioxidant foods, have many other vitamins and nutrients, and help regulate blood sugar levels.
Mushrooms do have tons of antioxidants and phytonutrients. Many of its varieties boost immune function, lower cholesterol, fight cancer, and reishi possess anti-anxiety properties. The other variety, the lion’s mane, is best known for boosting brain function and als protecting against many neurodegenerative diseases. Even if you are consuming simple white mushrooms, it can help in reducing the chances of cancer.
Green tea is loaded with powerful antioxidant properties and forms a valuable part of our daily diet. The tea is quite delicious and packed with a caffeine punch to be included in your daily habit. The caffeine is paired up with the amino acid, theanine, which clarifies calming and provides a “zen” effect. You can easily replace your jitters of coffee with green tea for a brighter and lighter effect.
Nuts, pecans, almonds, walnuts, hazelnuts are a great source of plant proteins. They also consist of non-saturated fats, which can be a big factor in reducing heart disease risk. For breakfast, they can be easily included with yoghurt or oatmeals. Even nut butter like peanut butter, cashier or legumes can also be consumed with bread. Nuts are also a great accompaniment for salads or veggies.
Whole grains are a great source of insoluble and soluble proteins and are also rich in vitamin B vitamins, phytonutrients and minerals. They are known for lowering cholesterol and protecting against diabetes and heart disease.
They can be consumed with an oatmeal bowl for breakfast. You can substitute brown rice, wheat berries, quinoa, bulgur with the usual baked potato. While buying bread in the supermarkets, always look for ingredients mentioned as “100% whole wheat flour”.
These are some of the nutritious foods that can be included in the everyday diet and it helps make the body healthy to last long and allow people to keep up with good health.