10 Food You Must Include in Your Diet for a Healthy Life

Tracy Winson

August 20,2020

The superfood hype is all here with all those fancy tags and premium branding. But you cannot deny the fact these superfoods are the healthiest food around you. Although there is no clear definition of a superfood you can assume these foods natural detoxifiers and rich anti-oxidants with multiple nutritional values.

In addition, these are the foods you should definitely eat. Let's take a look at the food items that provide all the nutrients you need every day. Here is a list of 10 superfoods that are easy to eat, easy to find, and can make eating healthy easy and enjoyable.

1. Milk

If you’re talking about superfoods or the healthiest food, milk is gonna hit every list’s topmost positions. But no offense if you’re a lactose intolerant but we have even got you covered!

Apart from calcium, which helps make bones stronger, milk also has many other important nutrients like protein, potassium, phosphorus, and vitamin B12. Some types of cow's milk have extra vitamin D added to them, and milk from cows that eat grass and have more fat contains vitamin K2.

Milk is widely available, so almost anyone can benefit from it. If you can't digest lactose, there are lactose-free versions of milk available, and if cow's milk upsets your stomach, you can try goat's milk instead, which is a popular alternative.

2. Nuts

Nuts are incredibly beneficial for your health. They contain healthy fats and magnesium, which are important for keeping your heart strong. These nutrients can also help protect against insulin resistance, a condition that can lead to diabetes.

Nuts have antioxidant compounds like ellagic acid and resveratrol, which fight off harmful free radicals and reduce inflammation in your body. This may lower your risk of developing cancer. Additionally, nuts provide insoluble fiber, which helps nourish the good bacteria in your gut and keep you healthy. You can enjoy nuts by spreading nut butter on toast, snacking on a handful of them, or making a simple trail mix.

3. A2 Cow Ghee

If you see the food industry, the market is flooded with A2 cow (Indian Breed) ghee. But this isn’t a new food type in India, it's just that consumption was not high during the past decades.

Things have changed now, we have understood the value of the A2 cow which is better than the A1 (foreign breed). It has lots of vitamins, minerals, and antioxidants, and it can help reduce inflammation in your body. A2 ghee is used a lot in Ayurvedic medicine and is thought to help with digestion, your immune system, and your overall health. It's also a great source of healthy fats and can help you lose weight, think better, and have more energy.

4. Oat Meal

Oats have two important things: complex carbohydrates and fiber that dissolves in water. These things make digestion slower and keep blood glucose levels steady. Oatmeal also has folate and potassium, which are good for you.

According to the research, consuming oatmeal regularly will help you improve your heart health and cholesterol level. You can make oatmeal using rolled or ground oats. The kind of oats that are rough or cut with steel have more fiber than the kind that is instant.

5. Eggs

Inside eggs, you can find vitamins like B-2 and B-12, which give you energy and help make red blood cells. Eggs also have an important amino acid called leucine, which helps build and repair muscles. They also contain a good amount of choline, which is good for your cell membranes.

Most of the vitamins, minerals, fat, and cholesterol in an egg are in the yolk. But don't worry, an assessment from 2017 showed that eating up to seven eggs a week doesn't increase the risk of heart disease. However, if you have heart disease or diabetes, it's a good idea to talk to your doctor before adding eggs to your diet.

6. Avacado

Do you know avocado has anti-cancer properties and the potential to reduce the effect of colon & prostate cancer cells? Yeah, that's true. It’s one of that food that contains healthy fats and plenty of vitamins like B vitamin, vitamin K, and more. So, you can include this food in your diet to stay up a healthy life.

7. Leafy Vegetables

Eating dark green leafy vegetables is great for your body. Spinach is full of important nutrients like vitamins A, C, and K, and it also has fiber, iron, calcium, potassium, magnesium, and vitamin E. Studies have shown that eating more greens, like spinach, can help you lose weight, lower your chances of getting diabetes, keep your brain healthy, and protect against cancer.

8. Yogurt

Yogurt has special good bacteria called probiotics that keep our stomachs healthy. It also has a lot of calcium. Just 1 cup of yogurt gives you almost half of the calcium you need for the day. It also has phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. If you want even more protein, go for Greek-style yogurt. And when you can, choose plain yogurt instead of flavored ones. Flavored yogurts usually have added sugar, which adds calories without giving you much nutrition.

9. White Meat

Chicken & Fish are the best sources of white meat and these are affordable & healthy meat options. Free-range chicken is a great source of protein.

But it's important to know that how you prepare and cook chicken can affect its health. So, it's best to avoid eating deep-fried chicken too often. Also, always remove the skin before eating chicken. The skin has a lot of saturated fat, which is not good for you.

10. Blueberries

Most fruits are good for your health, but blueberries are extra nutritious. They are especially good for your brain - some studies have shown that blueberries can improve your memory! Blueberries also help with weight control by keeping your blood pressure and cholesterol levels in check.

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