Food that is thought to be good for your health and well-being is referred to as "health food," typically because of the nutrients it contains.
These foods are frequently packed with vitamins, minerals, fiber, and other nutrients that promote a variety of aspects of health, including lowering the risk of chronic illnesses, boosting the immune system, and fostering general physical and mental well-being.
Fruits, vegetables, whole grains, lean meats, nuts, seeds, and fermented foods like yogurt and kefir are a few examples of healthy foods.
Here are some healthy superfoods to include in your daily diet:
Berries (such as blueberries, strawberries, and raspberries)
All berries are very versatile and nutrient-rich, including blackberries, blueberries, cranberries, raspberries, and strawberries.
Berries are a good source of fiber, prebiotics, vitamins C and K, potassium, magnesium, and other nutrients that support a healthy gut.
Leafy greens (such as spinach, kale, and swiss chard)
Green leafy vegetables are an abundant supply of nutrients, high in dietary fiber, low in fats, and high in folate, ascorbic acid, vitamin K, magnesium, and potassium.
Nuts and seeds (such as almonds, chia seeds, and flaxseeds)
Nuts and seeds are a great source of vitamins, minerals, healthy fats, fiber, and protein. Eating nuts and seeds can help you keep a healthy weight since their fats are partially absorbed.
Avocado
Avocados contain riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium in addition to vitamins C, E, K, and B6. They also offer omega-3 fatty acids, beta carotene, and lutein.
Fatty fish (such as salmon, sardines, and mackerel)
Fish is a high-quality, low-fat protein. Omega-3 fatty acids and vitamins D and B2 (riboflavin) are abundant in fish. In addition to being an excellent source of minerals like iron, zinc, iodine, magnesium, and potassium, fish is also high in calcium and phosphorus.
Whole grains (such as quinoa, brown rice, and oats)
According to Goodhousekeeping "Whole grains are an important part of a well-balanced diet, and they're a major source of dietary fiber, a nutrient many Americans are lacking. Unlike refined grains, which are often found in sugary processed foods, whole grains have not been stripped of three beneficial elements: the bran, endosperm and germ"
Legumes (such as lentils, chickpeas, and black beans)
Legumes are abundant in vitamins, minerals, and both protein and fiber in addition to being high in fiber. Most forms of legumes are rich in micronutrients such folate, iron, magnesium, phosphorus, manganese, and potassium.
Cruciferous vegetables (such as broccoli, cauliflower, and cabbage
Cruciferous vegetables are those of the Brassicaceae family that are grown for food. Examples of these vegetables include cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, mustard plant, and similar green leafy vegetables.
According to HRI, Cruciferous vegetables contain a wide variety of vitamins and minerals, such as vitamins A, C, E and K, folic acid, calcium, magnesium and potassium. They also contain essential trace minerals, such as iron, selenium, copper, manganese and zinc.
These nutrients support the body's metabolic processes, which include the production of energy and healthy cell growth. Additionally, they prevent free radicals and oxidative damage from harming cells, they also support healthy heart function and regulate blood pressure.
Sweet potatoes
Sweet potatoes have 10 times more vitamin A than regular white potatoes do.
Compared to regular potatoes, sweet potatoes have a lower glycemic index.
Moreover, carotenoids are found in sweet potatoes. Carotenoids are phytonutrients that could help lower the risk of heart disease and eye conditions.
Dark chocolate (in moderation)
According to UC davis health, chocolates – specifically dark chocolates - have been praised as a healthy treat. Most dark chocolate is rich in plant chemicals called flavanols. Flavanols are antioxidants linked to a lower risk of heart disease. In theory, dark chocolate will contain higher flavanol content (greater health benefit).
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