In today’s busy world, it can become very difficult to have a healthy lifestyle. The people are so overworked in their own ways and without even realizing they have acquired so many health problems and illnesses. Therefore, it becomes a necessity to not just fight the acquired problems but also to remain healthy so that we don’t get these in the first place and can work efficiently. Here is a list of the top 8 healthy food and their benefits and that they have to offer in maintaining your fitness and physiological well-being.
Oatmeal is the food that comes under the category of pulses, nuts, and grains and is made from the rolled or ground nuts. There are several health benefits of Oatmeal and this have made it popular in the past few years. Research in the 1980s published that the soluble fiber content of the cereal helps to lower the cholesterol levels. After the publication of this research, the craze for the oatmeal developed.
In the year 1997, the Food and Drug Administration (FDA) that food that were rich in the rolled oats or oat bran content had several cardiovascular heart benefits. This would be the case if they were consumed with a low-fat diet. The oats are rich source of complex carbohydrates and of the water-soluble fiber. These two components slow down the process of digestion. Besides, they also stabilize the level of glucose in the blood. Oatmeal is rich in potassium, folate, Omega-3 fatty acids, and B vitamins.
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Almond is considered to be a healthy snack in itself. Almonds are rich in magnesium, nutrients, iron, fibre, vitamin E, calcium, and in riboflavin. Among several researches that have been published by the medical bodies such as a research published in the Nutrition Reviews, the almonds have been considered to maintain good and healthy levels of cholesterol. The almonds should be consumed by the population at large and they are very good for the eyes as well. The almonds have the highest quantity of fibre as compared to any other tree nut. The almonds should be a part of the healthy diet system and should be consumed regularly to get full benefits of it.
The Wheat Germ is another healthy food that falls in the category of the pulses, nuts, and grains. This is the seed of the plant, or precisely it is the embryo of the seed. This is the part of the seed that germinates to become a wheat plant. This wheat germ along with the bran is considered to be a by-product of the milling. When the cereals get refined, the bran and the wheat germ often gets milled out from it.
Wheat Germ is a rich source of many vital nutrients. These vital nutrients are the thiamine, folic acid (folate), vitamin E, phosphorus, zinc, magnesium, essential fatty acids, and also fatty alcohols. It is also a good source of fibre. There may be difficult getting good quality wheat germ in local shops and markets but they are available widely online. Whatever suits the customer, should be done but Wheat Germs should essentially be consumed in order to improve one’s health and stay fit.
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Broccoli is one vegetable that is not much liked and appreciated but is one of the healthiest vegetable one can have. It is a rich source of potassium, fibre, calcium, phytonutrients, and folate. Phytonutrients are the compounds that are responsible for reducing the risk of acquiring serious illnesses such as cancer, diabetes, and cardiovascular heart diseases. Broccoli also has vitamin C and has beta-carotene which is an antioxidant. Another substance found in Broccoli is the sulforphane and it is also considered to have anti-inflammatory properties and anti-cancer properties.
Just one serving of Broccoli of about 100 grams can provide one with more than 100 percent of the recommended Vitamin C intake. This taken regularly and in the right quantity helps in reducing the duration of the common cold. However, make sure that you do not overcook the Broccoli as it would lead to the destruction of all of its essential nutrients. The best way of consuming is either by eating it raw or by slightly steaming it.
As the famous line goes “An Apple a Day keeps the Doctor away” it would not be hard to guess that Apple is one of the healthiest fruit and food of all time. Apples are the best source of antioxidants and they help in fighting free radicals. Free radicals are the harmful substances that get produced in the body and result in unwanted changes in the body. These radicals are commonly responsible for a lot of aging processes and diseases.
Apple has the antioxidant polyphenol which according to several animal studies, increases the life span and life expectancy. The researches at the Florida State University consider apple to be the “miracle fruit.” The study by the same university also found that the apple helps in the reduction of bad cholesterol up to 23 percent and increases good cholesterol up to 4 percent. This was the result after studying subjects just for a span of 6 months.
Sweet Potatoes are the next food item that we have on our list. Sweet Potatoes offer dietary fibre, potassium, vitamin C, vitamin B6, and Vitamin A also known as the beta-carotene in great quantity. When compared with the other vegetables, the sweet potatoes top the list in terms of Vitamin A and C, protein, calcium, iron, and complex carbohydrates content was considered.
Chicken is yet another very healthy food that is easily available. Besides, it is also a very cheap meat. Free-range chicken is a wonderful source of protein. Chicken is white meat and can therefore, be consumed more widely as compared to red meat. Red meat like beef can have harmful effects on the health of a person and these effects can be long-lasting.
However, consuming chicken in any form does not make it a healthy food. The healthy properties of chicken may be lost if it is not cooked properly. The way it is cooked and prepared determines how healthy the chicken is for one to eat. Deep-fried chicken is not good for health and should be avoided in all possible circumstances. It is also advised that before preparing and cooking chicken, one should remove its skin. This is because the skin part of chicken contains a lot of fat.
Eggs should be a part of every individual’s balanced diet as it is another great source of protein. The eggs are one of the healthiest food and are a very versatile kid of food. Thus, they can be incorporated in all kinds of meals and not just in one’s breakfast. They contain vitamins such as the Vitamin B-12 and Vitamin B-2 which is also known as the riboflavin. Both these vitamins are extremely important for the production of the red blood cells and to provide energy to the body.
Egg is also a good source of the essential amino acid leucine. This is essential to stimulate muscle protein synthesis. The majority of the minerals and vitamins can be found in the yolk part of the egg. Cholesterol and fat are also present in it. However, consuming this moderate amount of fat is healthy for the body and does not result in any unwanted illnesses. Research has also proved that consumption of eggs on a regular basis by making it a part of one’s balanced diet does not result in heart diseases.
Eat Healthy to Live Healthy
These are the top 8 healthy food of all time and if eaten properly in a balanced form can do wonders to improve one’s health. They give energy to fight diseases and other problems and helps in maintaining the fitness of an individual. One must remember that when consuming these products, they should be fresh and well prepared to provide maximum benefit to the consumer.