There are many different foods for a healthy life and in this article; we will discuss the 10 best foods you should eat every day along with its nutritional values, health benefits, and other medicinal values.
The healthiest foods spotlight mostly on green vegetables, whole grains, fruits, proteins, and fats. In most of the cases, you should avoid the intake of sugar, oils, and beverages drinks.
Related: 10 healthy foods to lose weight
1. Green vegetable
Green vegetable contains folate and many other nutrients essential for bone health, vision improvement, and protection against cognitive decline.
A diet rich in cruciferous like cabbage, cauliflower, and broccoli helps in reducing the risk of cancer.
Green vegetables are mostly low in calories and it’s a good source of dietary fiber which is ideal for a weight reduction diet. Therefore is it’s good food for a healthy life.
2. Whole grains
Whole grains are a good source of dietary fiber, vitamins, minerals, and acts as antioxidants. (1) Grains are generally seeds of plants called cereals like corn, rice, and wheat. These grains are considered good food for a healthy life.
Refined grains and whole grains move in different ways. The intake of refined grains in huge quantity is linked to health problems like obesity but whole grains helps in reducing the risk of diabetes, heart problem, and controls blood pressure.
The common variety of whole-grain includes oatmeal, popcorn, buckwheat, millet, barley, and quinoa.
Nutritional contents of whole grains
One cup or 156 grams of whole grain contains; (2)
- Dietary fibre: 16.5gms (66% DV)
- Manganese: 7.7mg (383% DV)
- Calcium: 84.3mg (8% DV)
- Thiamin: 1.2mg (79% DV)
- Riboflavin: 0.2mg (13% DV)
- Protein: 26.4g (53% DV)
Note: DV is the daily recommended value
All types of berries like blackberries, cranberries, strawberries, raspberries, and blueberries contain anthocyanin compounds that act as antioxidants and it helps in slowing the growth of cancer cells, improve brain functions, and muscle tone.
Berries help in managing diabetes, keeps you mentally sharp, boost heart health, weight control, lowers blood pressure, Alzheimer’s prevention, and fights urinary tract infection.
Nutritional value of Berries (Blackberry)
One cup or 144g serving size of blackberry contains; (3)
- Magnesium: 28.8mg (7% DV)
- Calcium: 41.8mg (4% DV)
- Potassium: 233mg (7% DV)
- Omega-3 fatty acids: 135mg
- Dietary fibre: 7.6g (31% DV)
- Vitamin K: 28.5mcg (36% DV)
- Vitamin C: 30.2mg (50% DV)
4. Olive oil
Olive oil contains 158g of monosaturated fats and 29.8g of saturated fats (4) which has antioxidant and anti-inflammatory properties.
Olive is a traditional crop of the Mediterranean region and olive oil is a product of olive trees. It is used for many other purposes like cooking, cosmetics, soaps, and medicine.
Olive oil consumption can improve many syndromes like inflammation, LDL/Low-density lipoprotein, and increases the levels of high-density lipoprotein (HDL).
216g of Olive oil contains 1910 (7997-kilo joules) of calories which are 95% of the daily recommended value for calories. These whole lots of calories come from the fat content. (4)
Tomatoes contain an antioxidant compound called lycopene which helps in maintaining the skin texture and looks you youthful.
This food is low in saturated fats and cholesterol and is a good source of dietary fiber (1.4g), thiamin (0.1mg), riboflavin (0.1mg), folate (45.8mcg), and potassium (335mg). (5)
An increase in the intake of fresh fruits and vegetables can promote healthy skin and hair, lowers the body weight and mass, increases the energy levels, and decreases the risk of obesity. (6)
Nuts are considered good food for a healthy life. It is small in size but is a powerhouse of minerals, proteins, and vitamins.
One ounce (28g) of nuts comprises 0.5mg of manganese which is 24 percent of daily recommended value. It also contains 15.3g (5%) carbohydrates, 586 kilojoules (7%) calories, 2.1g (4%) proteins, 31.9mcg (8%) folate and 0.2mg (9%) copper. (7)
Grapes come in different forms and colors like red, green, purple, grapes juice, grapes jelly, and seedless grapes. It is produced in large quantities mainly for the production of wine. It is estimated that 72 million grapes were produced every and 7.2 trillion gallons of wine were produced every year in the world.
Grapes offer numerous health benefits like prevention of cancer, heart disease, high blood pressure, constipation, etc,.
One cup or 250 grams of grape juice contains 599 Kj (7% DV) of calories, 0.3g (1% DV) dietary fibre, 82.5 mg (2% DV) Potassium, 17.5 mg (2% DV) Calcium, 66.3 mg (110% DV) Vitamin C, and 0.9 mg (52% DV) Riboflavin. (8)
Fish contains low fat, sodium and it’s a good source of omega-3 fatty acids, vitamin E, Phosphorus, protein, vitamin A, and vitamin B12. (9)
The American Heart Association recommended consuming such fish at least two times a week as a healthy diet.
Since fish is an excellent source of proteins, essential vitamins, and many other nutrients, it can lower the risk of heart attack, and blood pressure. (10)
Tea serves as an antioxidant (EGCG compound) which reduces the risk of heart diseases, cancer, and Alzheimer’s disease.
Drinking tea is linked to many health benefits like lowering blood pressure, less likely to develop cardiovascular diseases, acts as antioxidants, less caffeine than coffee, helps with weight loss, can protect bones, and it can boost your immune system. (11)
10. Herbs and spices
Different types of herbs and spices possess different health benefits like lowering the blood sugar levels, improving brain functions and memory, relieves pain and reduce nausea, possess anti-inflammatory properties, fights infection, and boost immunity. (12)
Popular spice cinnamon is used in all sorts of recipes and bakery products. it helps in fighting inflammation and lowers the cholesterol level in the blood. (13)
This article ‘10 foods for a healthy life‘ is intended for general information only. It does not address individual circumstances or is not a substitute for any professional advice. You are hereby advised to take concrete decisions after the following advice from medical or nutritionist professionals.
This list of foods is considered as healthy and I recommend you all to give a try!
Note: Sources referred are mentioned along with the articles.