6 September 2015
About Healthy FoodsIn this, the second instalment of this series on Healthy Foods, I will list 20 Healthy Foods Options. This list is by no means an exhaustive list of healthy foods as there are many more foods that make this grade and more. Unfortunately, space constraint has made me list only 20 of these here.The consumption of these foods will help to keep us healthy and prevent or reduce risk to disease.
Many serious diseases like heart disease, cancer, diabetes as well as day to day health issues respond to intake of both healthy and non healthy foods but in different and opposite ways to make us feel better or worse respectively. Healthy foods boost our bodies' immunity, benefit the nervous system and other body systems, prevent obesity and offer control of many other health issues while unhealthy foods do just the reverse and make health issues worse. Read the first instalment of this 2 article series, The 5 Food Groups & Tips On Shopping For Healthy Food, by clicking the blue link. Ensuring that one consumes as many of these foods on a regular basis will improve health and keep us fit. If having health issues, consuming them will lead to a faster recovery. Clicking on blue links on individual names of the foods will taken you my detailed hub on the respective foods. |
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OatmealOats contain a special soluble fiber, betaglucans, that lowers cholesterol.
It also contains good amounts of vitamin B5 and folates and high levels of minerals like iron and magnesium, and decent appreciable amounts of calcium and potassium. Oats are fiber rich. Oats reduce the risk of Type 2 diabetes, heart disease, various cancers, lower cholesterol, boost immunity levels, stabilize blood sugar levels, benefit the digestive system, control weight and improve performance in athletes. Sweet PotatoesThey are extremely rich in betacarotene and half a cup provides as much as 80% of the daily requirement of Vitamin A. Sweet potatoes are also rich in Vitamin C, calcium, folates and potassium. And the good thing is that this carbohydrate rich food has a low glycemic index, so that its intake does not spike up the blood sugar levels.
Sweet potatoes boost the body's immunity, the anti inflammatory properties help in alleviating asthma, other respiratory infections and arthritis, correct issues related to digestion, cure stomach ulcers, regulate blood sugar levels when taken in moderation, improve weight gain, benefit in many types of cancers and help in quitting addictions like smoking, drinking etc. BlueberriesBlueberries are loaded with antioxidants and have have a low glycemic load of 4 in one serving. They contain many pigments and phytochemicals. They have moderate levels of Vitamin C & K, manganese and dietary fiber and lower levels of the vitamins of the B complex group as well as the minerals calcium, iron, magnesium, phosphorus, potassium and zinc.
Blueberries prevent urinary tract infections,, reduce inflammations, control blood pressure and reduce brain damage in people who have had a stroke, lower cholesterol, improve memory, reduce blood sugar and symptoms of depression, reduce risk of developing cancer. Guava1 serving of guava provides 250% of your daily requirement of Vitamin C and 1 cup of guava has almost 5 times the Vitamin C of a medium sized orange. The lycopene content is also 25% more than in a tomato. It is very rich in dietary fiber and also rich in Vitamin A, folic acid, potassium, copper and manganese. It also contains low levels of other minerals like iron, calcium, phosphorus and some B complex vitamins.
Guava has carotenoids and polyphenols and as such is rated as a high antioxidant value fruit. No wonder it is one of the cheapest healthy foods a poor man can afford. Guava relieves constipation and also controls diarrhea and dystentery, gives relief in coughs and colds, controls skin problems and improves its texture, reduces cholesterol and blood pressure, helps in losing weight while also improving weight gain in thin persons, cures scury, controls diabetes, protects the prostrate, reduces cancer risk, heals wounds, inflamed gums, ulcers, and more. EggsEggs are rich in all B complex vitamins and especially in Vitamin B2, B12 and A, D, E & K. They have good amounts of protein and choline, in fact eggs contain all essential amino acids needed by us. hence the protein in eggs is termed a complete protein. A single egg contains over 5 grams of protein.
Eggs also contain good amounts of the minerals like phosphorus, zinc and iron. Though they are high in cholesterol, one study reveals that they can be eaten safely as our body does not absorb much cholesterol from eggs. (Read the study here.) Cooking eggs makes them easier to digest and also reduces risk of salmonellosis. Eggs improve immunity levels, vision, control macular degeneration and cataract, benefit the skin and nervous system, make the bones strong and healthy and treat anemia. SalmonSalmon contains no fiber, sugar or carbohydrates. The fat is mainly the healthy mono unsaturated and poly unsaturated fats. It is very rich in omega 3 essential fatty acids and protein. It is also rich in the minerals selenium, phosphorus, and potassium and contains good amounts of the minerals magnesium, copper and manganese.
Salmon is a very rich source of Vitamin B12 and high levels of niacin as also good levels of the other B complex vitamins B1, B2, B5, B6 and choline. Also one 3 ounce serving of salmon provides 4 times the daily vitamin D requirement. It also contains low levels of Vitamins A & E. Salmon reduces risk of heart disease, cancer, boosts immunity, regulates the functioning of the thymus and the thyroid glands, helps in tissue building, improves the condition of hair and nails, reduces cholesterol, keeps the blood vessels soft and flexible, reduces blood pressure, lowers blood sugar, prevents macular degeneration, improves brain function and memory, keeps nervous system healthy thus benefitting in Parkinson's disease and reduces obesity. GarlicGarlic is rich in Vitamin B complex, being especially high in Vitamin B6, and Vitamin C. It contains good amounts of minerals like calcium, iron, phosphorus, zinc, potassium and magnesium. It also contains over 70 phytochemicals.
Garlic reduces blood pressure, reduces risks of many types of cancers, fights infections, prevents heart disease, reduces cholesterol, regulates blood sugar, controls arthritis. Garlic has antibacterial, antiviral and antifungal activity. Brown RiceBrown rice has a low glycemic index. 1 cup provides 100% of daily requirement of manganese. It is rich in insoluble fiber. Brown rice has high levels of Vitamin B1, B6, niacin, pantothenic acid, magnesium, phosphorus and zinc and moderate levels of iron, folates and potassium.
Brown rice is a good energy source, is cholesterol free, reduces high blood pressure, prevents many types of cancers,, checks constipation and dystentery issues, prevents Alzheimer's, is good for the heart and benefits the nervous system. SpinachSpinach is rich in iron and folate, Vitamins C & E. It is very rich in Vitamin K, has good amounts of beta carotene and excellent levels of lutein and Vitamin A. It is very rich in antioxidants and has good levels of the minerals calcium, potassium, copper, zinc, phosphorus and selenium, and omega-3 fatty acids.
Spinach improves eye health, regulates blood pressure, prevents macular degeneration and cataract, protects against atherosclerosis and heart attack,, benefits the nervous system, helps in muscle growth, improves bone strength, has anti cancer benefits, protects the skin and is good for the developing foetus and infants. Olive OilOlive oil is an excellent source of Vitamins E & K. It contains mono unsaturated fats which are beneficial for heart health. It contains antioxidants. Olive oil reduces LDL and raises HDl cholesterol, reduces risk of cancer, Alzheimer's, type 2 diabetes, fights osteoporosis, prevents depression and reduces obesity. NutsNuts are rich in mono unsaturated fats, omega - 3 fatty acids, polyphenols, high in calories, vitamins E & B complex and minerals manganese, calcium, potassium, iron zinc, selenium and copper.
All these minerals are necessary for optimal health and proper functioning of the body. Nuts reduce risk of heart disease, cancer, Alzheimer's and stroke, lower cholesterol and blood pressure, and control arthritis. Since they are very high in fats and calories eat them sparingly, about 1 ounce 4 to 5 days a week. QuinoaQuinoa is high in protein that is a complete protein having all essential amino acids that we need. It is a good source of dietary fiber and phosphorus and ishigh in magnesium, iron, zinc and folates and vitamins B1, B2 and B6. It is gluten free so it's easier to digest contains calcium and hence useful for those who are lactose intolerant and can't consume milk. It is great as a breakfast cereal.
Quinoa builds muscle and tissue. It has anti oxidant properties and protects vital organs like the heart, kidneys, lungs, liver and pancreas. It regulates blood sugar and blood cholesterol. It makes bones strong, strengthens the brain and nervous system, protects against cardio vascular disease. Quinoa helps in relieving digestive discomfort due to gas, flatulence, bloating, constipation and reduces risk of developing gall stones. It benefits in controlling asthma, satisfies and controls hunger and helps in weight loss. Quinoa needs to be rinsed well before cooking to ensure that the bitter saponin layer is removed. BananasBananas are extremely high in tryptophan, the calming nutrient, and potassium, Vitamin B6 and soluble fiber. Also present are moderate amounts of manganese and Vitamin C. They contain a lot of fiber.
Bananas benefit the nervous system, boost immunity and are a source of quick energy. The density of the banana keeps one full longer, keeping hunger at bay and thus enabling weight loss. If consumed with milk it aids in increasing weight. Bananas relieve constipation as well as diarrhea and dystentery, and digestive disorders and help treat anemia. They are useful in gout, arthritis, urinary and kidney problems. Dark ChocolateDark chocolate is rich in flavonoids & is high in iron, magnesium, manganese and copper. 1 serving size gives 6 grams protein. Dark chocolate curbs the desire to have fatty, salty and sugary foods. The flavonoids are heart healthy and remove the deposited plaque from arteries, prevent formation of blood clots, reduce blood pressure, improve mood, reduces stress, improve blood circulation by making blood vessels flexible, lower cholesterol, raise immunity levels, check free radical damage and cure depression. LycheeLychee contains extremely high levels of heart healthy polyphenols amongst all fruits. It has almost zero calories, no cholesterol or saturated fat. It is an excellent source of Vitamin C, about 9 lychees fulfilling one's daily Vitamin C requirement and contains high beta carotene levels.
Lychee is a digestive & diuretic, prevents formation of blood clots thereby reducing incidences of strokes in those who have had an heart attack. The unsaturated fatty acids in lychee help in absorption of fat soluble vitamins and beta carotene. GingerGinger is a good source of minerals like potassium, magnesium and copper. It also contains Vitamins C, E and B6 and some amounts of calcium, iron, manganese and selenium.
Ginger is one of the oldest known spices that has been traditionally used in Ayurvedic medicine as well as in cooking. Ginger improves bone health, reduces joint pains, cures diarrhea, helps in digesting food, regulates blood sugar, is an aphrodisiac, relieves cramps, fever, pains, nausea, flu, cough & colds. Skimmed MilkSkimmed milk is low in calories and fat but high in calcium and vitamin D. Skimmed milk reduces risk of heart disease, some cancers, prevents depression, makes bones and teeth stronger, reduces weight in obese people and reduces acidity. FlaxseedsFlaxseed contains both soluble and insoluble fiber, proteins, lignans, the plant estrogen and alpha linoleic acid, an omega-3 fatty acid.
Flaxseed prevents red blood cells from clumping together and forming clots. Flaxseed lowers cholesterol, reduces risk of heart attack and stroke, reduces tumor growth in breast cancer some other cancers, reduces inflammations in arthritis etc, eliminates constipation. 1 to 2 tablespoons of flaxseed consumed everyday has shown to provide enhanced protection against the above health conditions. Green TeaGreen tea contains a variety of antioxidants especially the catechin polyphenols, many amino acids, enzymes, Vitamins, A,B1, B2, B3, C & E, minerals and caffeine.
Green tea reduces risk of many cancers, inhibits the growth of harmful bacteria and spares the favorable bacteria in the intestine, boosts immunity, attacks free radicals, keeps one alert and active, tones muscles and skin, reduces cholesterol, reduces blood sugar, aids in weight loss, increases stamina and boosts endurance, rids one of hangover and fatigue. AvocadoAvocado is rich in mono unsaturated fats, soluble fiber, Vitamin E, folate and potassium. All these makes this fruit very healthy for the heart and also lowers the risk of macular degeneration. Avocado is a good source of most of the B complex vitamins, Vitamin C, E & K and contain good amounts of the minerals zinc, potassium, phosphorus, magnesium and iron.
Though avocado is high in calories it can be used to replace mayonnaise or cheese. Avocado or its oil help to increase the absorption of carotenoids, lycopene and beta carotene when added to salads and salsa. Avocado lowers risk to heart disease, macular degeneration, cholesterol and triglycerides, reduces inflammation in diseases like arthritis, regulates blood sugar levels and has anti cancer benefits, controls blood pressure, reduces risk of stroke and cancer, boosts immunity and promotes weight gain. |
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