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, 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.

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 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.

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 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.

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 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.

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 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.

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 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.

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.

spinach

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.

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.

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.

 

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