5 Best Foods You Must Consume For A Healthy Diet - Benefits And Nutrients

“To eat is a necessity, but to eat intelligently is an art,” François de La Rochefoucauld. This is certainly true. Well, it might sound vague but my experience with healthy food has led to a positive change in both my thought process and physical well-being.

One suggestion to you all would be to try to include a more natural form of foods in your diet.

You need to understand that no food can make you feel healthier and look younger overnight. A sustained approach over time with proper intake of nutrients can make a difference in the long run. Research has shown that cutting down on calories but satisfying your hunger pangs with the right kinds of food really works.

Developing healthy eating habits will directly help you with a better lifestyle. Many of us get confused with the term ‘health eating’. You need not starve or restrict yourself but you just need to incorporate more of natural food in your diet and avoid highly processed and oily food items. Here are some valuable diet tips on foods that can be a part of your healthy diet.

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#5 Milk

Milk is a rich source of calcium

Over decades cow’s milk has been associated with good health. Milk is one of the richest dietary sources of calcium.

Benefits: Milk is good for the bones because it offers a rich source of calcium, a mineral essential for healthy bones and teeth. Cow's milk is a source of potassium, which can enhance vasodilation and reduce blood pressure.

Nutrients: Milk is also fortified with numerous vitamins, including vitamins A and D. It may also contain small amounts of vitamin B2 or riboflavin and large portions of it contain calcium as well.

Quantity to be taken: 250 ml glass of milk every day.

Important Tip: People with lactose intolerance can substitute cow milk with almond or soy milk. (Some of you might not be able to digest the lactose which is the sugar in milk because you do not produce enough of an enzyme known as lactase.

#4 Green Vegetables

Green Vegetables are a good source of nutrients.

The reason why I have emphasised on having green vegetables is because these are essential components of a well-balanced diet.

Benefits: The antioxidants in dark green leafy vegetables can inhibit certain types of cancer. Its fibres help to maintain a healthy heart as well. It also helps protect bones from osteoporosis and regulates blood clotting.

Nutrients: Green vegetables are a good source of protein, fibre, vitamins, carotenoids, and phytochemicals.

Quantity to be taken: 1 bowl of cooked or boiled green vegetables (around 100 grams).

#3 Nuts And Peanuts

Nuts are good for the heart

Nuts and peanuts are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E. It requires zero preparation so it will become easier for you to incorporate them into the diet.

Benefits: These have impressive effects on cholesterol and triglyceride levels. Nuts especially are extremely good for your heart. Surprisingly, these also assist in weight loss based on research.

Nutrients: Almonds, chia seeds, walnuts, and peanuts are a rich source of nutrients. Almond is loaded with vitamin E, antioxidants, magnesium and fiber. Chia seeds contain magnesium, manganese, calcium and other nutrients. Peanuts are a rich source of antioxidants.

Quantity to be taken: 60 grams or a small bowl of nuts and peanuts can be taken everyday or on every alternate day.

#2 Fruits and berries

Fruits have no cholesterol in them.

Fruits and berries taste incredibly good and are also the world’s most popular health foods. They are also easy to incorporate in the diet.

Benefits: People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. They are natural sources of vitamins and minerals, which are essential for proper functioning of the body. Fruits are rich in potassium, which is important to keep your blood pressure regulated.

Nutrients: Fruits are important sources of many nutrients including potassium, fibre, vitamin C and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

Quantity to be taken: One serving around 150-175 grams of fruits daily.

#1 Oats

Oats help in lowering cholesterol

Oats are the super food. The reason why it is said so is that it helps in lowering cholesterol levels. Oats are a cereal commonly eaten in the form of oatmeal or rolled oats.

Benefits: Apart from being a whole grain that helps in lowering cholesterol it also helps to keep your skin healthy as it contains copper, zinc and niacin. Eating oats have helped people trim their waists and lose overall body fat.

Nutrients: Oats are gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. Oats contain large amounts of beta-glucan, a type of soluble fibre, which improves cholesterol levels and boosts heart health.

Quantity ta be taken: One small bowl of oats around 30-40 grams.

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