There are many ways to eat healthily. You don’t need to eat only fruit and vegetables, nor do you need to avoid all processed foods. It’s about balance. Eat plenty of whole grains, beans, nuts, seeds, fish, lean meats, eggs, dairy products, and fresh fruits and vegetables.
Healthy food choices can improve your overall well-being. This article lists some of the most important healthy foods for good nutrition.
Blueberries
The blueberry is one of nature’s best gifts to us. Its health benefits include helping prevent cancer, diabetes, high blood pressure, and heart disease. Blueberries contain antioxidants called anthocyanins which help fight free radicals in our bodies. Free radicals cause cell damage, which can lead to diseases such as cancer. Antioxidants neutralize free radicals and protect cells from damage.
Citrus
Citrus fruits are rich sources of vitamin C. They contain high levels of vitamin C when they are fully ripe and picked at the peak of maturity. Grapefruit, oranges, lemons, limes, tangerines, kumquats, and clementines are all members of the citrus family. These fruits are available year-round and are easy to find in grocery stores.
Tea
The most common types of tea include black, white, oolong, green, red, rooibos, pu erh, jasmine, chai, mate, and matcha. Each type of tea has its own health benefits. Green tea contains antioxidants that may protect against cancer and heart disease. Black tea is high in caffeine and tannins which may give you a boost of energy. Oolong tea is a blend of both black and green tea leaves. It has a milder flavor than either black or green tea. Pu erh tea comes from China and is made from the leaves of the Camellia sinensis plant. It is rich in polyphenols and flavonoids which may reduce inflammation and improve cardiovascular health. Matcha is a powdered form of green tea which is used to make Japanese tea ceremonies. It is said to increase mental clarity and concentration. Chamomile tea is relaxing and helps to relieve stress.
Whole Grains
Whole grains are not just good for your health; they’re also delicious. They contain lots of fiber, which helps keep your digestive system running smoothly. In addition, whole grains help lower cholesterol levels and reduce the risk of heart disease.
Lean proteins
Protein is essential to our bodies. It helps build muscle mass and maintain bone density. However, we tend to consume too much of it. In fact, the average person eats about twice as much protein as he needs each day. To make sure you get enough protein, try eating three servings of low-fat dairy products per day. You may also want to consider using soy milk instead of regular cow’s milk. Soy milk contains plenty of protein and calcium.
Legumes
The word ‘legume’ comes from the Latin word ‘lignum’ which means wood. This refers to the fact that these plants produce seeds inside pods made up of woody tissue. These pods contain a large amount of protein, vitamins, and minerals. They are often referred to as pulses because they are similar to lentils and split peas. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that has been used to make hundreds of different products some edible and others with various types of helpful uses.
Salmon
Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon-featured menu item. Salmon is also commonly found in chilled seafood dishes.
Nuts and seeds
Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.
Olive Oil
Olive oil is a great source of monounsaturated fats which help lower cholesterol levels. It is also rich in antioxidants and vitamins A, B and E. The best way to enjoy olive oil is to drizzle it over salads, vegetables and pasta dishes.
