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Monday, February 28, 2022

Top 9 Foods For Your Better Health That You Need To Know

Top 9 Foods For Your Better Health That You Need To Know



We all hear about the various foods (maybe fruits, veggies, nuts, or other edible components) that are important to our overall health.

Top 9 Foods For Your Better Health
foods for better health

We always hear about the benefits of consuming those healthy foods. But the healthy food list is very broad and an enormous list to sort.

Those foods are really important for our better health, they provide several nutrients, such as vitamins, minerals, antioxidants, fiber, healthy fats and more.

There is a reference list of 9 foods for better health, which help to prevent many health issues.

From weight loss to diabetes, cancer prevention to improvement in heart health, they play a vital role.

Let’s explore those foods and increase wellness.



Healthy Foods To Eat


1. Superfood Apple

The most popular food for better health is apple. There is a proverb, “An apple a day, keep the doctor away”. It is regarded as a superfood.

Apples are extremely nutritious and a significant source of dietary fiber, potassium, antioxidant polyphenols, and vitamin C.

A medium-sized apple (almost 180 gm) contains 95 calories, carbs 25 gm, fiber 4 gm, 14% vitamin C, 6% potassium, 5% vitamin K, 2-4% manganese of the reference daily intake (RDI) with decent amounts of copper, vitamin A, E, and B1, B2, B6, etc.

Top 9 Foods For Your Better Health

According to the study, the health benefits of apples come from the synergic interaction between these ingredients.

Fewer calories and high fiber-containing apples promote weight loss in the long term.

The fiber and water content fill the satiety and reduce hunger as well as excess food intake.

As a healthy food for weight loss fast, and getting the best result, confirm that you eat an apple with its peel.

Because the peel contains several times more fiber and antioxidants.

On the other hand, there is a link between eating apples and a lower risk of heart diseases. The fiber and polyphenolic compounds may improve cardiac health.

Intaking flavonoids is liked to have a 20% lower chance of heart attack.

Flavonoid epicatechin may control blood pressure.

Additionally, other antioxidants of apple prevent oxidation of bad cholesterol (LDL) and protect from atherosclerosis and other heart problems.

Another study shows that eating apples may lower the risk of type-II diabetes. Regular consumption of an apple is linked to a 28% lower chance of diabetes.

The fiber pectin of apple acts as a prebiotic and promotes gut flora as well as increases digestion.

Due to the presence of various plant compounds, this fruit can prevent certain types of cancer.

The antioxidant nature of apple reduces the oxidative damage of the lungs and lowers the risk of asthma and lung cancer.

So, when you think about some foods for better health, apples are the most common that you buy.


2. Sweet Pomegranate

Pomegranate is another member of the healthy food list. It is another healthiest fruit on Earth.

This fruit is full of important nutrients. 174 gm of pomegranate arils are containing 7 gm of dietary fiber, 2-3 gm of protein, 30% of vitamin C, 16% folate, 36% of vitamin K of the RDI.

Top 9 Foods For Your Better Health

Two powerful plant compounds punicalagin and punicic acid make pomegranate medicinal in nature.

Pomegranate has three times more antioxidant effects than green tea and red wine.

The significant amount of potassium in this fruit is great for lowering blood pressure. Studies also suggest that it may reduce the risk of atherosclerosis.

The powerful antioxidants of the pomegranate can fight various types of cancer.

Prostate cancer is the most common type of cancer in men. This fruit can slow the progression of prostatic carcinoma.

It is also useful against breast cancer. The extract of this healthy food may inhibit the reproduction of breast cancer cells.

The anti-inflammatory activity of pomegranate can fight arthritis and joint pain.

Pomegranate juice prevents oxidative damage in the blood vessels and repairs blood flow overall the body, including erectile issues and may help to treat erectile dysfunction.

Anti-inflammatory pomegranate reduces inflammation in the brain cells, prevents Alzheimer’s as well as improve memory power. So, it can improve cognitive health.

You can use pomegranate as a fruit juice which is easy to incorporate with a regular diet.

But try to avoid adding refined sugar to the juice.


3. Natural Antibiotic Garlic

Another food for better health is garlic. It is a Mediterranean herb and provides several medicinal benefits.

Before the invention of modern antibiotics, garlic was used to treat various diseases, such as influenza, cholera, etc. Since then, it has been known as a natural antibiotic.

The health benefits of garlic are quite popular in Ayurveda and the fitness world.

Top 9 Foods For Your Better Health

It has been used for thousands of years in Ancient Egypt for both cooking and therapeutic purpose.

Every 100-gm garlic contains fewer calories, 33 gm of carbs, protein 6.3 gm, dietary fiber 2.1 gm, and a significant source of potassium, calcium, phosphorus, zinc, magnesium, selenium, etc.

The sulfur compounds of garlic, such as Allicin, Alline, AMS, DADS, DAT are responsible for their medicinal qualities.

The healthy food garlic improves heart health. Low sodium and high potassium of garlic may control blood pressure.

According to a study, regular consumption of 1-2 garlic cloves can reduce hypertensive cardiac problems by up to 15%.

Study shows that 600-1500 mg of garlic supplement AGE is as effective in lowering blood pressure as the prescription drug Atenolol.

Due to the antimicrobial effects of garlic, Louis Pasteur mentions this herb in his research.

1 mg of Allicin is equivalent to the 15 units of penicillin. Daily supplementation of garlic may reduce common cold sickness up to 63%.

On the other hand, 100 gm of garlic contains 5346 units of antioxidants, which prevent oxidative damage, cancer, diabetes, and delay aging.

Garlic can protect our hair and skin cells from free radical damage and environmental exposure.

It also prevents the breakdown of natural collagen in the skin.

Garlic also prevents allergies, respiratory infections, common cold, and other lung and respiratory tract issues.

Know more: How To Increase Immunity During COVID-19


4. Exotic Fruit Avocado

When you make a healthy food list, without avocado, the list cannot complete.

It is an exotic fruit, native to Mexico. There are many types of avocados are existing, but the most popular is Hass Avocado.

It is a significant source of healthy dietary fats, such as PUFA and MUFA.

Avocado provides massive nutrition. 100 gm of avocado rich in 7 gm of fiber, which is 27% of the RDI.

Top 9 Foods For Your Better Health

This healthy food improves heart health. The heart-healthy monounsaturated fat (MUFA) of avocado is oleic acid.

Oleic acid is a major component of olive oil also.

According to the study, avocado significantly reduces total blood cholesterol, up to 20% of triglycerides, and 22% of bad cholesterol (LDL) as well as increases good cholesterol (HDL).

Another health benefits of avocado are the prevention of the risk of cancer. PUFA, MUFA, and other phytochemicals can prevent oxidative stress and free radical damage in the body.

On the other hand, β-carotene and vitamin A of avocado play an important role in eye health by maintaining a clear cornea.

Antioxidant lutein and zeaxanthin protect the retina from free radical damage, UV exposure, and prevent cataracts as well as macular degeneration.

Avocado supports healthy pregnancy. An adequate amount of folate in avocado promotes the formation of the neural tube of the fetus as well as reduces the risk of premature birth or miscarriage.

The higher level of folate in avocado also lowers depression.

This exotic fruit increases the feel-good hormones, such as serotonin, dopamine, etc. and prevents various mental issues.

Additionally, avocado promotes healthy and glowing skin as well as prevents hair loss.

Know more: Top 10 harmful Effects Of Alcohol Abuse


5. Tasty Berries

Do you know, berries are the healthiest foods that you can eat! Your healthy food list cannot be completed without berries.

They come in all shapes and sizes. From the smallest blueberry to the biggest, spikiest pineapple, berries are about as varied and diverse as they come.

They are delicious in taste, nutritious in nature and regarded as a treasure of nutrition.

Top 9 Foods For Your Better Health

We know the various types are berries available in the grocery, such as strawberry, blueberry, raspberry, cranberry, goji berry, blackberry, grapes and more.

Berries are low calorie and high antioxidant-rich fruits with various vitamins and minerals.

These fruits are containing a higher amount of dietary fiber. The typical serving size of berries is 1 cup (or almost 125-150 gm) per day.

Strawberries are the most vitamin C rich fruit among all the berries. 150 gm (1 cup) of strawberry provides almost 150% vitamin C of the daily requirement.

Berries are a great food source of antioxidants, such as resveratrol, anthocyanins and other flavonoids.

According to a study, these are the highest antioxidation providing fruits.

They may improve insulin levels and reduce blood sugar.

A 6 weeks study showed that obese people suffering from insulin resistance who drank blueberry smoothie 2 times a day, experienced significant improvement in insulin sensitivity.

The high fiber content of berries fills the satiety, reduces hunger as well as calorie intake and promotes weight loss. So, they are healthy foods for weight loss.

On the other hand, dietary fiber acts as a prebiotic and promotes gut health and digestion properly.

The antioxidants of berries reduce oxidative stress as well as free radical damage.

One study suggests that consuming 250-300 gm of blueberry regularly may reduce DNA damage and gene mutation.

Additionally, berries can prevent the oxidation of bad cholesterol (LDL) and reduce the risk of various heart diseases.

As a healthy food, barries also effective in skincare. The vitamin C content of berries promotes collagen production in the hair, skin, and nail.

The antioxidants of berries prevent UV exposure and skin damage. They may help reduce wrinkles and acne.

So, berries are healthy foods to eat in all types of diets, such as the keto diet, Mediterranean as well as vegan diets.


6. Healthy Olive Oil

The health benefits of the Mediterranean diet are very popular in the health world.

Healthy food olive oil is one of the important stuffs of this diet and its health benefits are excellent.

It is a great substitute for any saturated vegetable oils and unhealthy tarns-fats.

Top 9 Foods For Your Better Health
olive oil

Olive oil contains significant amounts of MUFA, omega 3 and omega 6 fatty acids.

It is rich in almost 73% of healthy fat oleic acid. It also contains vitamin E, K and powerful antioxidants.

Vitamin E, omega 3 fat and other powerful antioxidants of olive oil prevent oxidative damage and reduce the risk of cancer.

In some test-tube studies, it was found that olive oil can fight cancer cells.

Olive oil prevents heart diseases. The antioxidant property of this oil can prevent the oxidation of LDL and reduce the risk of atherosclerosis.

On the other hand, it maintains the elasticity of blood vessels and decreases the chance of stroke.

Interestingly, olive oil also reduces blood pressure, improves the lining of the blood vessels, prevents excessive blood clotting, and decreases the chance of heart attack.

According to some studies, this oil has effects on insulin sensitivity and is beneficial for lowering blood sugar. Olive oil may prevent type-II diabetes.

Olive oil is too effective for cognitive health. Alzheimer’s disease is the most common neurodegeneration issue in the world.

Omega 3, vitamin E and other antioxidants of olive oil prevent Alzheimer’s effectively.


7. Green Leafy Spinach

When you hear the word ‘Spinach’ you probably get flashbacks of your mom shouting at you to finish it off from your lunch plate.

But if you know how healthy spinach is, then you will realize your mom is right.

The green leafy veggie spinach is another important member of the healthy food list.

It is a treasure of nutrients. It contains vitamin A, K, C, folate, insoluble fiber, iron, calcium, and several antioxidants, such as lutein, zeaxanthin, quercetin, etc.

Top 9 Foods For Your Better Health

Spinach prevents oxidative stress and reduces the risk of cancer, heart diseases, diabetes and other metabolic syndromes.

The higher amounts of nitrates of spinach dilate blood vessels and help to reduce blood pressure.

The antioxidants lutein and zeaxanthin of this healthy food reduce free radical cell damage and UV exposure in the eyes and protect them from cataracts as well as macular degeneration.

Know more: Top 11 Zinc-rich Foods & Their Health Benefits


8. Natural Sweetener Honey

Another healthy food on the list is honey. It has been used as a folk remedy and traditional medicine for many years.

One tablespoon of honey rich in 17 gm of sugar, and 64 calories.

Generally, it does not contain any fat, protein, and dietary fiber. But trace amounts of minerals and vitamins are present.  

The uses of honey as a natural sweetener, an antibiotic, and treat wound healing are well documented.

Top 9 Foods For Your Better Health
natural honey

Raw honey is a significant source of antioxidants, which prevent free radical damage.

The polyphenols of honey are responsible for the antioxidant effects. They also prevent several metabolic diseases.

The antimicrobial effects of raw honey are quite popular.

According to some research, it can kill many unwanted fungi as well as bacteria. It contains natural hydrogen peroxide which provides an antiseptic effect.

As a natural sweetener, honey is less risky than refined sugars in diabetes. It can increase blood sugar levels but not like refined sugars.

So, people suffering from diabetes should be consumed honey with caution.

The antioxidants of honey may reduce blood pressure levels.

On the other hand, this sweetening agent also reduces bad cholesterol (LDL), triglyceride levels, and increases good cholesterol (HDL). So, it is cardio-friendly food.

It promotes wound and burns healing. Generally, Manuka Honey is used to treat wound healing.

The antimicrobial and anti-inflammatory effects of honey provide healing powers.

The research found that the success rate of this healthy food in wound healing is almost 43-44%.

It can suppress the effects of seasonal colds as well as coughs in children.


9. Dark Chocolate

Another food on the healthy food list is dark chocolate.

As a gift to someone special or as a dessert at dinner, dark chocolate is very popular with all of us.

Not only as a delicacy, but it is also popular for its nutritional profile and several health benefits.

100 gm of dark chocolate with 70-80% cocoa content, rich in almost 11 gm of fiber, 66% iron, 58% magnesium, 98% manganese, 88% copper of the RDI.

Top 9 Foods For Your Better Health
dark chocolate

The serving size is 3.5 ounces (100 gm) which comes with 600 calories and some amounts of sugar.

On the other hand, this healthy food also rich in potent antioxidants, such as polyphenols, flavanols, catechins, etc.

Dark chocolate stimulates the endothelium layer of arteries and promotes nitric oxide (NO) production.

NO relaxes arteries, may reduce the resistance of blood flow and lower blood pressure.

The antioxidants of dark chocolate prevent the oxidation of LDL and raise the HDL level in the blood. So, it promotes a healthy heart.

It also reduces insulin resistance and reduces the risk of diabetes and other metabolic diseases.

Dark chocolate is a CNS stimulant. It contains stimulating agents, such as caffeine, theobromine, etc.

So, it can improve brain function. Significantly, dark chocolate relieves mental stress as well as improves verbal fluency.

Dark chocolate as food for better health, also important for skincare.

It improves the blood flow in the skin and makes it hydrated. On the other hand, antioxidants prevent free radical damage and UV exposure to the skin.



Now, The Conclusion


These are the foods for your better health. Try to incorporate all of them with your regular diet.

They provide several nutrients and health benefits. The dietary fiber of these foods reduces excess food intake and promote weight loss.

The fiber content also improves digestion.

The phytonutrients and antioxidants of these healthy foods reduce free radical damage, oxidative stress, and prevents the risk of cancer. The antioxidants also delay aging.

The foods with no trans-fat or with healthy fats improve good cholesterol levels in the body and prevent various cardiac diseases.


Thank You.

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Stay Healthy, Be Wealthy.


Friday, February 18, 2022

Top 10 Breakfast Foods For Weight Loss

Top 10 Breakfast Foods For Weight Loss



Are you suffering from being overweight? Are you searching for healthy breakfast foods for weight loss? Do you know the benefits of regular breakfast? Why breakfast should not be skipped?

Ok! Ok! Don’t be confused.

Top 10 Breakfast Foods For Weight Loss
breakfast foods for weight loss

Healthcopia will help you to know all these answers associated with your breakfast and weight loss.

Breakfast is the most important part of our daily diet. Our body does not consume any foods after the previous dinner.

Breakfast means to break the fast, refuels the glycogen stored in the body, and kick starts metabolism.

It also provides energy and maintains our activities throughout the day.

So, it is very important to start your day with healthy as well as heavy breakfast foods which prevent the mid-morning starvation.



Benefits Of Regular Breakfast


When you wake up in the morning, you have just endured a whole night of no nourishment.

Regular breakfast is necessary for a healthy individual or those who have a weight loss goal.

The most vital benefits of regular breakfast are:

1. It improves the energy level of our body after a whole night without any nutrition.

2. Breakfast provides nutrients and keeps active us throughout the day.

3. Breakfast increases the metabolism of the body and stabilizes blood sugar levels.

4. It reduces the tendency to consume fast food, prevents weight gain, improves concentration as well as enhances mood.



Why Should Never Skip Breakfast?


Do not think that skipping breakfast is the way to achieve your weight loss goal.

Some harmful physio-psychological effects are lined with skipping breakfast. It can cause various metabolic illnesses, such as obesity, diabetes, indigestion, etc.

Top 10 Breakfast Foods For Weight Loss
breakfast foods

The harmful effects of skipping breakfast are:

1. You will be hungry, and get tired fast. It reduces your productivity in the workplace.

2. The hunger that arises from skipping breakfast will force you to grab unhealthy foods, and promotes weight gain.

3. When you skip breakfast, body metabolism is going down, and increases the risk of various metabolic disorders, like high blood sugar, obesity, etc.

4. Skipping breakfast may lower your mood, and increase stress levels.



Healthy Breakfast Foods For Weight Loss


The nutritional value of your breakfast is very important.

If you start your day with high sugary foods, you will only spike your blood sugar. This high blood glucose will drop suddenly, and leave you hungrier than ever before.

Even at lunchtime, greasy fatty foods are just as bad you are putting all of the wrong ingredients into your body.

The easiest way to naturally, and gradually lose weight over a sustained period is to manage your breakfast properly.

Your breakfast should be full of low calories, high fiber, proteins, and healthy fats.

Some specific breakfast foods have proven effective in a weight loss diet.


1. Poached Eggs

Eggs are the popular weight loss breakfast food in the modern world. But their nutritional value depends upon the way you prepare.

Deep-fried eggs are not a healthy breakfast option, but poached eggs are the way forward.

Top 10 Breakfast Foods For Weight Loss
poached eggs

Poached egg contains protein, healthy fat, vitamin, and is very low in calories.

Studies have found that poached eggs have a high thermogenic effect which boosts metabolic activity and reduce excess body fat.

Protein-rich egg increases feelings of fullness, which means you will be more satisfied until lunchtime.

Boil eggs can be another good option for your weight loss breakfast.


2. Bananas

We are all aware that adding fruits to the breakfast is a great way to start the day.

Bananas are the best example of breakfast food for losing weight.

Top 10 Breakfast Foods For Weight Loss

According to the study, bananas are rich in resistant starch which slows down the digestion process, suppresses hunger, and controls overeating.

On the other hand, the dietary fiber pectin of this fruit fills the satiety, increases metabolism, and leads to a more efficient fat burn.

Additionally, pectin also acts as a prebiotic and promotes gut-friendly bacteria, which improve digestion.

So, when you are focused to reduce body fat, you could try cutting one into small pieces or adding them to a smoothie.

know more topic: Banana Face Mask For Your Beautiful Skin


3. Greek Yogurt

Due to its thick creamy texture, it is easy to see why Greek yogurt is a favorite breakfast food for so many people.

It contains protein, calcium, iodine, potassium, and many more nutrients which are linked to losing weight.

Top 10 Breakfast Foods For Weight Loss
Greek yogurt 

Studies have found that Greek yogurt has relatively low calories, and it can help you feel fuller for longer.

The decent amount of protein in this probiotic food boosts metabolism and acts as a weight loss aid.

Among the various breakfast foods for weight loss, the Greek yogurt is a great option that reduces hunger and prevents overeating.


Know more: 9 Probiotic Foods And Their Health Benefits


4. Berries

Another fruit that should be present on your weight loss diet is berries.

If you are a fan of sweet breakfast, ditch the refined sugar on the cereal, and go for berries.

Research shows that berries, such as blueberries, and raspberries play a vital role in weight loss.

Top 10 Breakfast Foods For Weight Loss

They are packed full of fiber which our body takes longer to break down. So, it slows down the emptying of the stomach, and keep us fuller for longer.

Another study found that raspberries boost metabolism, and speed up the breakdown of body fats.

Additionally, the antioxidants of berries also provide several health benefits which makes them an important option for weight loss breakfast.

But always try to consume fresh berries instead of fruit juice, or processed one.


Know more: Health Benefits of Berries Will Surprise You


5. Green Tea

Green tea is a popular beverage on your weight loss breakfast list.

It is rich in antioxidants, such as flavonoids, and other phytochemicals.

A lot of studies show a direct link between taking green tea and weight reduction.

Top 10 Breakfast Foods For Weight Loss
green tea

It speeds up the metabolic rate of our body by 5-10% and reduces body fats.

The animal study suggests that active compounds of green tea promote noradrenaline, which is a fat-burning hormone and boosts the breakdown of excess body fats.

So, to get the best weight loss result, add lemon juice or honey, but no added sugars.


Know more: Benefits Of Lemon Water Drinking In The Morning


6. Coffee

Same as green tea, coffee is another beverage that you can add to your weight loss breakfast.

Coffee stimulates the central nervous system, and it is very effective to get rid of drowsiness after getting out of bed.

Top 10 Breakfast Foods For Weight Loss

It increases the metabolism of the body by up to 12% instantly and is highly effective to lose weight.

The phytochemicals and antioxidants of this beverage also provide other health benefits.

But cannot consume gallons of it, excess amount of coffee consumption cause insomnia. The healthy serving of coffee is 1-2 cups in a day.


7. Chia Seeds

As a weight-loss food, chia is very popular in the fitness world.

Top 10 Breakfast Foods For Weight Loss
chia seeds

You might be yet to have any experience with chia seeds, but they provide massive health benefits.

They are incredibly high in dietary fiber, which means they make us fuller for longer, reduce hunger, and promote weight loss.

Sprinkle chia on top of your sweet, or savory breakfast to help stop you from reaching for that mid-morning junk snack.


8. Oatmeal

It is a very popular breakfast food for weight loss.

Oats are not only a delicious way to start your morning, they provide surprising health benefits.

Adding oat to your diet can promote a reduced calorie intake to keep you feeling full for longer.

Top 10 Breakfast Foods For Weight Loss

Oats are very high in fiber content, and also promote gut health.

If you are not a fan of the traditional porridge, there are plenty of ways to make your oat dish more interesting.

Add berries, and Greek yogurt with oat, or blend it into your morning smoothie.


9. Peanut Butter

We already know protein, and dietary fiber-rich breakfast foods are very effective for weight loss.

However, healthy fat-rich foods are not negligible, they are also in the race.

Studies have found that eating foods that contain healthy fats, such as MUFA, PUFA can reduce hunger, and lead to weight loss.

Top 10 Breakfast Foods For Weight Loss
peanut butter

Here is the importance of peanut butter, it is a rich source of PUFAs as well as MUFAs.

During the weight loss journey, peanut butter preserves muscle mass and also raises the good cholesterol (HDL) levels in the body.

But, the peanut butter you buy is really important to avoid the cheaper quality when it comes to your weight loss goal.

Because, cheaper one tends to be loaded with extra salt, or sugar. Natural as well as organic peanut butter is the best option.


10. Salmon

As seafood, salmon is the best option in your weight loss breakfast.

It provides all the nutrients you need to satisfy your hunger.

Top 10 Breakfast Foods For Weight Loss

Salmon is packed with protein and omega 3 fatty acids which have been found in several studies to promote weight loss.

It is best to use wild salmon in your breakfast dishes which has a healthier ratio of omega 3, and omega 6 fats.



Now, The Conclusion


A healthy and proper breakfast is necessary to start the day.

Low calories, high protein, and fiber-rich healthy breakfast foods can make it easier to manage your morning curb cravings as well as helps you to move towards your weight loss goals.

On the other hand, taking unhealthy, wrong foods can enhance your food cravings and result in excess body fat gain.

So, forget pizza, doughnuts, any other junk foods, and start your day with these healthy foods.

Your first sip of green tea or coffee boosts the metabolism of the body.

Poached eggs provide essential protein, vitamins as well as berries, bananas supply you with more nutrients.

Additionally, fiber content of oatmeal and chia make you fuller.

Never skip your breakfast. Research suggests that regular breakfast eaters are leaner, and can achieve their weight loss goals more successfully.



Thank You.

Stay Connected To Healthcopia.

Stay Healthy, Be Wealthy.



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