1. Milk: Remember how your mother forced you to drink two glasses of milk every day when you were a child? You would do it for several good reasons. Milk is extremely rich in calcium and also helps burn fat. With the increasing incidence of osteoporosis and arthritis among older men, a regular intake of skim milk does wonders for your health. A glass of milk for breakfast, and a meeting before going to sleep, the daily allowances.
2. Eggs: Eggs are the best source of dietary protein. They are rich in choline and antioxidants that reduce the risk of breast cancer and eye diseases. Although most of us overlook the consumption of eggs due to their cholesterol-inducing properties, we don’t realize that eaten in moderation actually leads to a healthy heart. With an egg a day you will help strengthen the immune system and the skin and hair will shine with health. Heart patients, however, are advised to limit their intake to two per week.
3. Avocado: Although designated as a dangerous fruit like butter, the nutritional quality of the avocado is not wrapped up in the cholesterol that its namesake produces anyway. Rich in vitamin E, folic acid, and potassium, avocados reduce the risk of heart disease and blindness. A tablespoon or two of salads will require not only good flavor, but will also support the inclusion of beta-carotene.
4. Olive Oil: Olive oil is nothing short of a boon when it comes to maintaining a healthy heart. With its wealth of good monounsaturated fats and antioxidants, it helps reduce the chances of cancer and Alzheimer’s. The extra virgin varieties on the market are an excellent source of antioxidants and packed with rich flavor. Cooking with olive oil not only makes the food tasty, but also helps in the absorption of the beta-carotenoids present.
5. Nuts: Although calories are high and should be eaten in moderation, the calories in nuts come mainly from their high level of monounsaturated fatty acids, which are very good for your health. Eating foods rich in these fatty acids can help lower bad cholesterol and reduce the risk of heart disease and stroke. And for their heart benefits, nuts are also a great source of protein and are packed with fiber, antioxidants, fatty acids, and vitamins and minerals. It’s worth noting that peanuts are actually legumes and have different nutritional properties from walnuts, but there are plenty of other good options to choose from, including Brazil nuts, cashews, walnuts, walnuts, pistachios, and dried fruit. .
6. Oily fish: Oily fish, such as salmon, mackerel, sardines and trout, are known for their health benefits when consumed in moderation (two to four servings per week). Not only are they a great source of vitamins and minerals, including immune-boosting vitamins A and D, but they are also rich in omega-3 fatty acids. These super healthy unsaturated fatty acids have many health benefits having reduced the risk of heart disease, brain damage, stroke, dementia and prostate cancer. Research results published in the British Journal of Ophthalmology also suggest that omega-3 fatty acids may affect eye health, as they will benefit the progression of age-related macular degeneration.
7. Beets: Beets are one of the latest vegetables to be celebrated as a “superfood,” and also in their reported health benefits, it’s easy to see why. Several studies have suggested that drinking beet juice can during exercise to improve endurance, cholesterol and blood pressure, improve health, reduce heart and liver function, the risk of dementia and fight cancer. This versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and folic acid, which helps reduce the risk of birth defects in babies unborn, in addition to helping prevent anemia. reduce.
8. The onion family (part of the Allium genus) contains many foods that do wonders for our health, including onions, garlic, leeks, and chives: onions. Studies have shown that both onions and garlic can help lower cholesterol levels, while results published in the Journal of Nutrition showed that onions can help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, can help fight bacteria and disease in the body, while a study by researchers at King’s College London and the University of East Anglia found that eating foods from the onion family onion could help prevent hip. osteoarthritis.
9. Dark Leafy Greens: Dark leafy greens like spinach, kale, and watercress are automatically a healthy diet for many due to the “eat your greens” mantra that has been on our minds for years, associated with drums. However, this belief in the healing power of green vegetables is based on the fact that these vegetables are brimming with nutrients such as iron, calcium, potassium and vitamin C, and are packed with health-promoting phytochemicals. Some of the purported health benefits of eating your greens include lower blood pressure, improved eye health, and a lower risk of cognitive abilities.
10. Quinoa: Quinoa has recently become widely available and popular in many places, but has quickly become popular with healthy eaters due to its great benefits for the body. Usually treated like a grain (although it’s actually a seed), quinoa can be used in place of noodles, wheat, or oatmeal for a highly nutritious meal. Quinoa, like most grains, is high in fiber, which makes it great for the digestive system, but perhaps its best feature is that it is one of the few plants that contains high-quality protein that contains all eight essential amino acids . Additionally, quinoa is a great source of nutrients like magnesium, manganese, iron, calcium, potassium, and various B vitamins.