The best 14 Daily Healthy Foods
Do you usually have cookies, potato chips and carbonated drinks on your shopping list? Processed foods typically contain preservatives, fats and sugar, which can destroy your health in the shortest possible time. If you're aiming for a healthier version of yourself, eating certain foods literally can be a conscious and more sustainable approach.
In today's article, let's talk about healthy food that you can eat every day. Is there a sweet potato on the list? What about fish? Is it worth eating bread or chocolate every day?
Let's start with my favorite, oats. They are much better than boxed cereal. It's no exaggeration to say that oats are the best breakfast food and a healthy source of fiber.
Fiber improves heart health. He also stops grabbing a pack of chips before lunch and keeps feeling full longer. Try it, studies have shown that oats lower cholesterol and fight cancer. Its high nutrient content has prompted manufacturers to produce oatmeal bread, cookies, biscuits, probiotic drinks, cereals and baby food. You can eat oatmeal at night with berries and peanut butter to make the meal more balanced.
Replace regular potatoes with sweet potatoes. Sweet potatoes have many health benefits. Orange, white and purple varieties are rich in vitamins, fiber, antioxidants and minerals. Anthocyanins contained in purple sweet potatoes can slow down the growth of cancer cells of the bladder, colon and breast. Anthocyanins also help reduce inflammation in the brain and prevent free radical damage. Sweet potatoes contain an incredible dose of beta-carotene, which can promote healthy vision. It is a key vegetable for boosting immunity, and also contributes to the development of diabetes. Do not abuse the beneficial properties of this vegetable by adding refined sugar and vegetable oils. Use a deep fryer to cook crispy fried sweet potatoes. Sprinkle them with salt, garlic powder and dried oregano. You can add them to tacos and enjoy healthy snacks.
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Move along the eggs. Prepare the first nutritious and energy-rich meal of the day with a few eggs. Hard-boiled eggs can be a very quick and easy way to whip up breakfast. You can add them to avocado toast or make a creamy egg salad. Whether you're cooking fluffy omelettes or fancy eggs Benedict with hollandaise sauce, you're sure to get a super boost of energy for the whole day. It is rich in leucine, a compound that plays a vital role in building muscle mass. It also contains B vitamins and the brain-stimulating compound choline. There have been some assumptions about the cholesterol levels in them, but according to one review, you can eat 7 eggs a week and keep your heart healthy. Read this article: What happens if you eat one egg a day?
Do you have oranges on the kitchen table? If so, be sure to eat them regularly. Citrus fruits such as oranges, sweet limes, kiwis, pineapples, grapes, tangerines, papaya and guava are carriers of vitamin C. This water-soluble vitamin can strengthen your immune system, stimulate the production of collagen in the skin and give it a radiant appearance. It even promotes faster wound healing and supports oral health. If you have iron deficiency anemia, foods rich in vitamin C can help you better absorb iron. If you like orange juice, avoid store-bought. Try to squeeze fresh orange juice at home and keep it as juicy as possible. This way you will get more fiber into your body. Read this article: What can I eat that has no calories?
Did you eat yogurt today? This food dominates the dairy department in almost all grocery stores. Bowls of yogurt are all the rage. We have a winning breakfast recipe to saturate you until the next meal. All you need is thick Greek yogurt, lots of fresh fruit, a little almond or peanut butter with a high protein content, a muesli mixture, ground flax seeds and a little honey. Bon appétit, friends! Yogurt contains probiotics that relieve constipation. It supplies the intestines with beneficial bacteria and reduces the number of harmful intestinal bacteria. This indirectly strengthens your immune system. It is also ideal for weight control. The calcium and vitamin D contained in yogurt strengthen your bones. So it's a must-have for every day.
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Drink some green tea. Tea is the most popular drink in the world. However, compared to conventional tea leaves, green and black tea are processed differently. To make green tea, the young leaves are harvested and immediately steamed to prevent fermentation. The result is a stable dry product of a typical green color. The whole process is delicate and preserves natural polyphenols and other healthy compounds. EGCG, an antioxidant found in green tea, can prevent cancer. Studies also show that green tea can prevent cardiovascular diseases, inflammation, arthritis, bacterial infections and viruses. It also controls your cholesterol levels. You can add fresh mint leaves to green tea to make it more crispy and refreshing. Read this article: drink green tea and get rich in health
Are you not a fan of green tea? DRINK MILK. With so many vegans and dairy-free people, milk's benefits can be lost. Studies show that milk can improve body composition and speed up the weight loss process. It can also reduce the risk of type 2 diabetes, cardiovascular disease, and stroke. Milk is an outstanding resource for the protein of a superior grade. But if you are lactose intolerant, it is better to stick to plant-based milk, such as soy, oatmeal, almond, coconut or hemp milk. Do I already see a milky mustache?
Don't forget the bowl of berries. Summer is the time when berries are at their best. You can choose from strawberries, raspberries, blueberries and blackberries. You can also eat locally produced black currants, acai berries, grapes and cranberries. They can be added to pies, smoothies, salads, oatmeal and granola bars. Some of them may not be available fresh, but frozen berries will do very well. The saturated color is due to phytochemicals such as anthocyanins. The red, purple, purple and blue colors make it one of the best anti-cancer products. Berries protect against heart disease, cancer, and early aging. That's why they are rightfully called superfoods.
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Enjoy a slice of multigrain bread. Break the monotony of white bread. It contains simple carbohydrates and does not contain essential nutrients. On the other hand, multigrain bread is a mixture of various cereals and seeds. This is the Holy Grail of any bread. The seeds of oats, pumpkin, sunflower and black sesame on the outside give an extra crunch. While buckwheat, brown rice, barley, bulgur, millet, oatmeal and whole-grain flour can be used to make bread. Studies have shown that people who ate whole grain bread for 12 weeks had significantly lower body weight and reduced levels of HbA1c, triglycerides and cholesterol. This bread can even protect you from stroke, diabetes and heart disease.
Then cabbage is all you need. Cabbage is rich in vitamins A, B6, K, C, folic acid, manganese, copper and potassium. This is especially important for maintaining eye health and bone strength. It improves blood circulation and prevents blood clotting. This is absolutely necessary for brain development. Mix a few cabbage leaves with your favorite fruits and nuts to make a delicious smoothie. This will help you meet your daily antioxidant needs. If you want something delicious, roughly tear off the cabbage leaves and throw them into the vegetables left in the refrigerator. Chop onions, tomatoes, cucumbers, mushrooms, sweet peppers, string beans, brown rice or tofu and prepare a delicious Buddha bowl. Sprinkle with the dressing of your choice and enjoy this blend of flavors and textures. Studies show that cabbage retains maximum nutrients when consumed raw, lightly cooked or blanched.
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Legumes are perfect for your next meal. Chickpeas, black beans, lima beans, red beans and green peas belong to the legume family. They are rich in fiber, carbohydrates, iron, copper, manganese, zinc, phosphorus and B vitamins. Vegetarians, they are a crucial source of protein. Studies show that legumes significantly reduce the risk of high blood pressure, heart disease, stroke and type 2 diabetes. The DASH diet and the Mediterranean diet include a lot of legumes. They have a low glycemic index, contain little fat, and can also be consumed by diabetics. It is not difficult to cook legumes. Just soak them overnight before cooking. Drain, then replenish with new water and a dash of salt Bring them to a boil, and they will be ready for use in salads, soups and stews. You can even cook them under pressure. Hard legumes may require additional cooking time to become soft. You can double the portion of cooked legumes and store an additional portion in the refrigerator for five days. In addition, you can buy canned legumes to save on cooking.
Snack on almonds. Almonds are one of the most energy-intensive nuts. They contain monounsaturated fats, minerals such as magnesium and copper, and a variety of phytonutrients. They can be a worthy source of fiber and have a unique property to treat cardiovascular diseases and diabetes. They also reduce oxidative stress, body weight and inflammatory reactions, as well as maintain blood sugar levels. Their cholesterol-lowering properties can increase your life expectancy. Sprinkle some almonds on the salads, or just toss a handful of walnuts in your bag for a snack when you're on the go.
Finally, take some dark chocolate. Because sometimes you just need something sweet on your healthy menu. You will be surprised to learn that cocoa has been used as a health-enhancing food for 3,000 years. Dark chocolate has an advantage over milk chocolate because compounds called epicatechin and flavonols are preserved during the production process. These antioxidants can retain free radicals. Inflammation, hyperlipidemia, and blood pressure are also decreased by dark chocolate. It increases the bioavailability of nitric oxide for mitochondria and improves the health of the cardiovascular system. Eating the whole chocolate bar in one go can be unhealthy, just limit your intake to one or two bites.
Healthy eating can change lives. It can keep you active, improve your concentration and rid your system of diseases. Do you want to know where to start? Let's continue the conversation with a few more articles about healthy food, right?
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