Health is wealth and you can get this wealth by eating clean and healthy food. When you incorporate such foods in your diet that not only make you fit and healthy but also bring a positive impact on your overall wellness.
Your unhealthy and imbalanced eating habits are the cause of so many health and mental issues. It shows on your face what you eat. You need nutrients of every type like good fats, protein, minerals, vitamins, dietary fiber, and good carbs.
To have these nutrients, you need to proper meals that contain all the food that not only makes satisfy your hunger but also well for all the systems.
Following are some of the best things that you should add in your diet that will be really helpful in achieving a balanced diet and healthy lifestyle. These contain all the essential nutrients that are required by the human body to function well and stay fit.
Meat and Poultry:
Eggs and white meat such as fish and chicken are the richest sources of protein and good fatty acids. These are low in fat and high in nutrition due to which these are also helpful in losing weight. Eggs are the most famous breakfast food. These give you energy throughout the day.
Chicken and fish full fill the protein requirement along with giving your body a supply of many essential nutrients like zinc, calcium, iron, and omega 3 fatty acids.
Omega-3 fatty acids are the good fats that are great for keeping your heart healthy and making your skin glowing and hair strong. There is strong evidence that shows how much these are beneficial for your heart’s health. You can eat both fresh and canned fish such as tuna or salmon once or twice a week to get all the nutrition.
Fruits and Vegetables:
A healthy balanced diet is incomplete without fresh fruits and vegetables. These are a high source of vitamins, fiber, potassium, and minerals. Vitamins are good for your skin and hair. Potassium is good for maintaining blood pressure. You should add a good portion of fruits and vegetables in your daily diet. The recommended amount is 4 to 5 cups every day so that you can get the required amount of all the nutrients.
Out of all the vegetable, green leafy vegetables or salad greens such as lettuce, cabbage, kale, and broccoli are the most nutritious. These are stacked with essential nutrients, fiber, minerals, anti-oxidants, and bioactive substances. A cup or two of these greens daily will not only make you full without any calories but also keep you healthy.
For fruits, you have so many colorful sweet choices to add in your diet. Just choose from any seasonal fruits you like and eat daily for good health. Apples, bananas, berries, citrus fruits or seed fruits are all the sweet treats that are packed with nutrients.
The effortless and healthiest snack is nuts. Satiate your hunger between meals with different kinds of nuts like peanuts, walnuts, pecans or almonds along with good health. Unlike other snacks, nuts are low in calorie and high in vitamins and good fats such as omega 3 fatty acids.
All the nuts have different health benefits to offer. For example, almonds are packed with vitamin E which is great for your skin and hair. Walnuts are also known as brain nuts because they are great for your brain health. To make those nuts more nutritious you can sprinkle fine Himalayan pink salt on them. It will not only enhance the flavor but will also add minerals and nutrients to them. Visit Ittefaq Salt to know more about this mineral salt.
Eating a handful of nuts daily can be helpful in minimizing the risk of different chronic illnesses such as diabetes, heart, and weight increase. So keep nuts with you and munch on them whenever you crave for something to eat and stay energized all day.
For strong bones, muscles and healthy metabolism, dairy products are necessary. All the dairy items like milk, butter, yogurt, cheese are all packed with calcium, vitamins (A, D, B12), protein, magnesium, riboflavin1, and probiotics.
Due to all these nutrients, dairy foods help in reducing the risk of many diseases such as blood pressure, heart attack. Calcium in milk is great for strengthening the bones, teeth and joint and muscles. Milk is essential for growing kids as it will help in their development. In women, it reduces the risk of bone weakening also known as osteoporosis.
It is recommended for men to drink 2 to 3 cups of milk per day and women to drink 4 cups per day. The daily requirement in men is 2-3 servings with the need of up to 4 servings for women.
Whole Grains and legumes:
If you want to follow a healthy diet plan then quit refined grains (white rice, flour, white bread) and switch to whole grains. Whole grains include quinoa, buckwheat, millets, oats, and brown rice. These are way healthier than all those refined grains.
These contain a high amount of soluble dietary fiber, vitamins, good carbs, and minerals. These are helpful in protecting you from extra weight, type2 diabetes, and many heart diseases and cancers.
Grains in the form of cakes or biscuits that have added fat and sugar in them should not be part of your daily diet.
On the other hand, legumes or lentils and beans should also be a part of your diet plan as a source of protein and other nutrients. The recommended serving is 1 to 2 cups of beans and lentils per day.
Lentils and various kinds of beans provide a major portion of protein, fiber to your body without calories and fat thus help in reducing extra body weight.
If you want to bring a positive change in your health and wellness then adding these foods can do it for you. So what are you waiting for? It is the time to incorporate all the above-mentioned superfoods on your daily routine and see what wonders it does to your body and mental health yourself.
Jeffrey Lewis (Author Bio)
Hi! There, I am Jeffrey! A writer and blogger at https://www.ittefaqsalt.com. I mostly write about healthy lifestyle and everything natural. My love for trying out new things is never-ending.
My goal is to make my fellow humans aware of such natural things and help them in developing habits that can improve their everyday life as well. I'm on a mission to help people start living a sustainable healthy life. Go Natural, Go Healthy!