A diet rich in fruits and vegetables has been scientifically proven to provide many health benefits, including reducing the risk of various chronic diseases and keeping the body healthy. On the other hand, making major dietary changes can be overwhelming. For starters, changing your diet can be difficult; but everyone can start with a few small changes. That’s because things become manageable when you start with one thing at a time instead of all of them at once. A regular diet can be made a little healthier by adding some daily basics to your meals. Continue reading.
Here are 5 healthy foods to add to your healthy diet:
1. Berries:
Berries such as strawberries, cranberries, blueberries, black currants, and raspberries have been linked to a reduced risk of cardiovascular disease. Natural antioxidants like vitamin C and vitamin E, as well as micronutrients like folic acid, selenium, alpha and beta-carotene, and lutein, are all found in them. Berries are high in moisture and fiber, and low in calories. Antioxidant, antihypertensive, antihyperglycemic, and anti-inflammatory activities are all found in berries. A daily bowl of berries helps prevent aging, boost immune health, fight stress and anxiety, regulate body weight, and promote urinary tract health.
2. Yogurt:
This is one of those nutritious foods that can be easily found around the world. Yogurt is high in protein, calcium, vitamin B12, and phosphorus – all of which are important components in the diet. Benefits of yogurt consumption include bone health, weight maintenance, and prevention of cardiometabolic disease.
Yogurt is the best source of probiotics, in addition to calcium and protein (good live bacteria). Having a proper balance of bacteria in your gut improves digestion, wards off dangerous organisms that can cause infections, and boosts the immune system. The protein in yogurt promotes weight loss and has filling properties.
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3. Drumsticks:
Drumstick or moringa is a popular vegetable in developing countries. It has been used for centuries for its medicinal properties and health benefits. Moringa leaves are a rich source of minerals, vitamins, and other essential phytochemicals. The leaf extract has anti-cancer, anti-inflammatory, anti-diabetic, antioxidant, and anti-bacterial properties. Moringa leaves are rich in iron and zinc, which helps in the treatment of anemia and the development of sperm cells.Research has shown that regular use of drumsticks improves mental alertness, bone strength and improves vision. Moringa’s anti-bacterial properties prevent cancer, cough and common cold. The laxative properties of moringa help relieve constipation.
4. Mangosteen:
Mangosteen has anti-bacterial, anti-fungal, anti-hyperglycemic, anti-inflammatory, anti-cancer, anti-depressant, antihistamine, analgesic and anti-viral properties. Mangosteen can cure acne, skin blemishes, oily and dry skin. Mangosteen controls triglyceride levels, regulates heart rate and helps maintain normal blood pressure. The xanthones in mangosteen are naturally derived plant compounds with anti-inflammatory molecules. This important property in mangosteen makes it a remarkable remedy for relieving unbearable body pain caused by arthritis, sciatica and menstrual pain. Fiber helps regulate appetite, control untimely cravings, promote digestion and boost energy metabolism.
5. Almonds:
Adding almonds to your diet can help lower blood cholesterol levels. They protect artery walls from damage. It has been found that the flavonoids in almond skins have a synergistic effect with vitamin E, thereby reducing the risk of heart disease (Research at Tufts University). Almonds contain phosphorus that helps build strong bones and teeth. Almonds contain riboflavin and L-carnitine – nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease. Research shows that eating almonds along with foods with a high glycemic index significantly lowers the glycemic index of a meal and reduces the rise in blood sugar levels after eating.
Include these food ingredients in your daily diet and enjoy an overall good health. Eat healthy, stay fit!
About the Author: Ms. Zamurrud M. Patel- CDE, RD Dietitian, Global Hospital, Mumbai
Disclaimer: This content includes advice to provide general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own physician for more information. NDTV is not responsible for this information.
