It is no secret that our meal plan has the potential to harm or help us. We all are addicted to unprocessed foods that have left us consuming an unhealthy diet that does not offer us the required nourishment. It is also the cause of many other illnesses like type 2 diabetes and cardiovascular disease.
Eating healthy foods can lead to a healthier, fitter, and happier life. Some people find it challenging to eat right with their growing age. The reason can also be a lack of appetite, or they don’t know what is healthy.
Some foods can energize you, aid you in maintaining a healthy weight, and lower the risk of any illness. If you aim to live longer, along with being healthy, then you should fuel your body with a nutrient-rich diet.
You can restore your vitals and health by making plant foods a primary part of your diet. By making some lifestyle changes, you can add decades to your life. Witness the changes yourself by adding these nutrient-rich items to your daily meal plan.
1. Leafy Greens
Raw leafy green vegetables are healthy and contain less than 100 calories per pound. Thus they are an ideal food item for controlling weight. It is known to reduce the risk of heart diseases, diabetes, stroke, and cancer. It also assists in keeping your weight down.
Leafy green vegetables are also abundantly rich in B-vitamin folate, zeaxanthin, lutein, and carotenoids that protect our eyes against damage. You can try introducing lettuce, spinach, mustard greens, kale, etc. to your diet.
Anti-inflammatory and antioxidant effects are due to the consumption of carotenoids and phytochemicals found in leafy green vegetables.
Nuts are a nutrient-rich source of plant protein, healthful fats, antioxidants, fiber, and minerals. They are low-glycemic food that also aids in reducing the glycemic load of an entire meal. It makes them a crucial component of the anti-diabetes diet.
Despite being high in calories, consumption of nuts is associated with lower body weight. That is mainly due to appetite suppression from healthy components.
Regular intake of nuts also reduces cholesterol that is connected with the risk of heart diseases. You can top up your salad with sliced almonds or chopped walnuts. Other than that, you can blend cashews into a creamy dressing for a delicious dessert.
Hummus is an amazingly popular, spread, and middle eastern dip. Hummus is incredibly delicious and versatile, as it is packed with nutrients linked to impressive health benefits. It has ingredients that can lower the heart disease risk.
Leaving aside chickpeas, it is an abundant source of heart-healthy fats via olive oil. It is a good source of protein and fiber, both promoting weight loss. People who consume hummus regularly have lower BMI and are less likely to be obese.
It is a dairy-free diet which makes it an incredible choice for people with intolerance and allergies. In all, hummus is super healthy and a mouth-savoring addition to your diet. Head over to fitnstyle.com/eat-hummus-everyday/ for knowing more benefits of eating hummus.
Nuts and seeds are similar as they share a resemblance in their nutritional profile. Seeds provide minerals, antioxidants, healthy fats, and protein. Chia, flax, and hemp seeds are abundantly rich in omega-3 fatty acids.
Breast cancer-fighting phytoestrogens are found abundantly in sesame, chia, and flax seeds. Calcium and vitamin E are found in sesame seeds, whereas pumpkins are full of zinc.
For enjoying the maximum health benefits, you must prefer to eat nuts and seeds either lightly roasted or raw. You can add more nutrition to morning oatmeal or smoothie by adding chia seeds or flax seeds.
5. Onion and Garlic
The immune system and cardiovascular system can benefit abundantly from the allium family of vegetables, onion belongs to this family. Onion also aids in anti-cancer and anti-diabetic effects. Consumption of allium vegetables linked with lowered risk of prostate and gastric cancer.
These vegetables have organosulfur compounds to prevent the overall development of cancer. It detoxifies our bodies from carcinogens, blocks angiogenesis, and halts cancer growth.
On crushing, chewing, or chopping these vegetables, such compounds are released. Onions are also abundant in flavonoid antioxidants that have anti-inflammatory effects that aid in cancer prevention. You can add yellow onions, garlic, scallions, chives, etc. into your diet.
Eat Better, Not Less
Many foods are good for certain parts of your body. Eat what you like, so you’re more likely to stick with it for longer. But it’s more than just looking for the right healthy foods for your body. The essential step is to eat these healthy foods in the right amount.