Top 9 Foods For Your Better Health That You Need To Know
Overview
We all hear about the various foods (maybe fruits, veggies, nuts, or other edible components) that are important to our overall 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 and cancer prevention to
improving heart health, they play significant roles.
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, and 2-4% manganese of the reference daily intake (RDI) with decent amounts of
copper, vitamin A, E, and B1, B2, B6, etc.
apples |
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 disease. 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 in apples prevent the 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 apples 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 apples reduces oxidative
damage to 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, and 36% of vitamin K of the RDI.
pomegranate |
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 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 in 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 improves memory power. So, it
can improve cognitive health.
You can use pomegranate as a fruit juice which is easy
to incorporate into 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.
garlic |
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 is a significant source of
potassium, calcium, phosphorus, zinc, magnesium, selenium, etc.
The sulfur compounds of garlic, such as Allicin,
Alline, AMS, DADS, and DAT are responsible for their medicinal qualities.
The healthy food garlic improves heart health. The 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 15 units of
penicillin. Daily supplementation of garlic may reduce common cold sickness by 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 colds, 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 be 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 is rich in 7 gm of fiber, which is 27% of the RDI.
avocado |
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
plays 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 avocados 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.
berries |
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 highly 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 smoothies 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, berries are 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 stuff of this diet and its health benefits are excellent.
It
is a great substitute for any saturated vegetable oils and unhealthy
tarns-fats.
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 vitamins E, K
and powerful antioxidants.
Vitamin
E, omega 3 fat, and other powerful antioxidants in olive oil prevent oxidative
damage as well as reduce the risk of cancer.
In
some test-tube studies, it was found that olive oil can fight cancer cells.
Olive
oil prevents heart disease. 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 in 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 vitamins A, K, C, folate, insoluble
fiber, iron, calcium, and several antioxidants, such as lutein, zeaxanthin,
quercetin, etc.
spinach |
Spinach
prevents oxidative stress and reduces the risk of cancer, heart disease,
diabetes, and other metabolic syndromes.
The
higher amounts of nitrates in 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.
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 a cardio-friendly
food.
It
promotes wounds and burns to heal. Generally, Manuka Honey is used to treat wounds.
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, and 88% copper of the RDI.
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 is 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 a food for better health is also important for skin care.
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 into your regular diet.
They
provide several nutrients and health benefits. The dietary fiber of these foods
reduces excess food intake and promotes weight loss.
The
fiber content also improves digestion.
The
phytonutrients and antioxidants of these healthy foods reduce free
radical damage, oxidative stress, and prevent the risk of cancer. The
antioxidants also delay aging.
Foods with no trans-fat or with healthy fats improve good cholesterol levels in
the body and prevent various cardiac diseases.
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You.
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