In case the nutritional density of a food item is more than its energy density – simply speaking, if the food is low in calories and has plenty of nutrients – it will be a sensible idea to include it in your daily diet. Most plant whole foods are loaded with antioxidants and essential nutrients; moreover, they aid in promoting health and maintaining a healthy weight. However, several of these food items are quite exotic and are not always available apart from being expensive as well. On the other hand, you will come across lots of inexpensive and readily available food items on the market which you should not ignore by any means.
Here, we have mentioned the top 10 nutritious food for healthy living.
1. Nuts
Besides being a fantastic source of protein, nuts are packed with fatty acids, antioxidants, minerals, and vitamins. However, these are likewise full of calories, and therefore, you should consume them in moderation. Nevertheless, those calories are mainly derived from high levels of monounsaturated fats which are quite beneficial for you. Consuming nuts will help you to lower bad cholesterol and also reduce your risks of cardiac ailments. Here, we are not only talking about peanuts – look for cashews, pecans, Brazil nuts, and walnuts as well.
2. Oily fish
We all know that oily fish like sardines, salmon, mackerel, and trout are noted for providing health benefits. However, it is imperative to consume them in moderation. A couple of portions every week will be the ideal amount. Apart from being a fantastic source of minerals and vitamins, these are likewise full of omega-3 fatty acids. These unsaturated and healthy fatty acids come with lots of health benefits and also aid in reducing our risk of cardiac ailments, stroke, brain damage, prostate cancer, and dementia. It has also been suggested by research that omega-3 fatty acids are beneficial for the eyes since they prevent the progress of macular degeneration which is related to age.
3. Mushrooms
Mushrooms are packed with nutritional benefits and can be a wonderful substitute for meat in vegetarian recipes mainly because of their firm texture and savory flavor. Apart from this, mushrooms happen to be a fantastic source of vitamin D which is beneficial to our health. It also contains lots of selenium as well.
4. Barley
This particular food item is packed with fiber which implies that it is digested slowly by the body as compared to more refined grains. Barley likewise helps to minimize blood pressure and also maintain blood sugar levels.
5. Beetroot
Beetroot happens to be one of the latest vegetables to be considered as a superfood. It has been suggested by studies that consuming beetroot juice will help to enhance stamina, lower blood sugar as well as cholesterol, minimize the risk of dementia, and also malignancy. Beetroot is also a wonderful source of minerals and vitamins including vitamin C which is essential for development and repair. It likewise offers folate which is essential for pregnant females out there. Beetroot is also reputed for helping in the prevention of anemia.
6. Onions
Here, we are talking not only about onions but also about garlic, chives, and leeks. All of these food items can be wonderful for our health. It has been revealed by studies that garlic and onion can help to minimize cholesterol. According to another study, it has been found that onions also aid in minimizing blood pressure. Garlic and onions likewise come with antibacterial and antiviral properties which will help us to fight against illnesses and ailments. One study conducted by the researchers at Kings College London revealed that consuming onions will help to prevent hip osteoarthritis as well.
7. Quinoa
Although it is a recent discovery when it comes to nutritional food items, quinoa is available widely at present and should be included in everyone’s daily diet. Mainly considered to be a grain, one can use it as an alternative for wheat, oats, or pasta for a nutritious meal. Similar to most grains, quinoa is rich in the content of fiber which makes it appropriate for the digestive system. Nevertheless, perhaps the most notable attribute regarding this food is that it happens to be amongst the few plant sources which contain the essential amino acids. Besides this, it is likewise a fantastic source of nutrients including manganese, magnesium, calcium, iron, potassium, and so on.
8. Eggs
Despite the fact that eggs seem to have a bad reputation as a high-cholesterol food item, it has got lots of benefits as well. It has been found by studies that consumption of eggs can help in the increment of the levels of good cholesterol within our system. Moreover, they happen to be amongst the best sources of choline that aids in the reduction of inflammation and also improvement of neurological functioning and development.
9. Greek Yogurt
Being creamy and smooth, Greek yogurt happens to be a fantastic source of potassium, calcium, as well as protein. The nutrients present in this food item help in the development of strong bones as well as digestion. It will also increase our immunity in the long run. Along with consuming less watery whey instead of regular yogurt, Greek yogurt likewise contains fewer carbs as well as less sodium as compared to regular yogurt. It likewise contains 2 times the amount of protein. Make use of plain Greek yogurt as a base for smoothies, salad dressings, and dips. You may also use it for topping stews, soups, or nachos.
10. Oats
Oats happen to be an essential part of our healthy diet given that they will help us to feel full for a longer period of time. Grains are extremely beneficial for our health and it will be advisable to consume them in their natural state so as to take advantage of their benefits. This implies that whole oats will be a good choice when it comes to our everyday diet. Oats consist of lots of minerals including iron, calcium, and zinc, and they are likewise a fantastic source of B vitamins. They also aid in minimizing the risk of cardiac ailments as well as diabetes, reduction of blood pressure, and enhancement of the digestive system.
