“Health is wealth”, we all have heard that. To spend life happily one should possess’ good health. We have to keep on adding currency to the wealth. Yes, currency to the health is super healthy foods and our eating habits. A balanced diet is the most important factor of maintaining good health. A balanced diet is comprised of an adequate amount of all the nutrients including carbohydrates, vitamins, proteins, minerals, fats, and water. We can use the best healthy food to eat every day and get the required amount of nutrients for our healthy survival.
To stay healthy, we have to achieve a precise weight according to our height and gender. We can either gain or lose the weight up to the mark, by eating healthy fatty foods or by avoiding them, it depends on our needs. In this article, we bring you a guide for helping you in choosing the best healthy food to eat every day containing healthy fatty foods, healthy food to gain weight, healthy foods to lose weight, and heart-healthy food. Let’s start by knowing what are healthy foods.
What are healthy foods:
Normally, it is considered that healthy food will not be tasty but it’s not true there are several healthy foods that are savory as well. Healthy foods to eat every day contain vegetables, fruits, dairy products, and nuts. Here is a list of some healthy foods that can be eaten on daily basis, and surprisingly there is a vast variety of healthy foods which can satisfy our taste buds without letting ourselves bored of repetition.
In nature, fruits are abundantly available, with a wide range of tastes and pretty colors appealing to the eyes. Fruits are handy to eat anytime, we can eat them without effort anytime anywhere.
“An apple a day keeps the doctor away is”, a simple old phrase that describes how valuable apples are, for our health. We will not get ill if we eat an apple daily. The juicy fruit is rich in fibers, vitamin C, and a lot of antioxidants. There is a lot of variety in apples, you can choose the one which savors you the most.
Banana is probably, the most convenient fruit to eat, in the world. With no seeds and easy to peel, the fruit contains a high amount of potassium, vitamin B6, and fiber.
Abundantly available in the winter season, orange is a good source of Vitamin C, fiber, and antioxidants. The fruit is really juicy which also hydrates the body.
Full of Vitamin C, fiber, and manganese, strawberries are healthy to eat. They contain fewer carbs and calories.
Peaches are loaded with carbohydrates, vitamins, and minerals. A tasty fruit with a lot of nutrition, what a healthy combo.
The delicious fruit provides calories, carbohydrates, vitamin C and B6, and minerals. Undoubtedly, mango is among the most delicious fruits in the world.
There are numerous other luscious fruits that are the best source of nutrients like kiwi, grapes, apricots, melon, watermelon, guava, pineapple, pears, and many more.
Healthy vegetables to eat every day:
Along with fruits, there are innumerable vegetables that are a healthy food to eat every day. Some vegetables can be eaten raw while others are edible after cooking.
The vegetable is famous for its fiber, Vitamin K, and carotene antioxidant contents. Carrot gives a super crunch if eaten raw, but it can also be cooked. Carrot is extremely beneficial for the eyes.
Another vegetable is used in various dishes and used in raw form too. It’s tasty and has a lot of health benefits as well.
Widely available vegetable cucumber is juicy and delicious. Along with a lot of water content, cucumber contains little amounts of nutrients like Vitamin K.
In Pakistan garlic is one of the basic ingredients of daily cooking. Garlic is eminently healthy food. It has bioactive organosulfur compounds. These compounds boost the immune system and have worthy biological effects. Garlic is also a heart-healthy vegetable.
Another versatile vegetable used on daily basis. Though it has a strong flavor still it’s a part of salads and cooking. There are many bioactive compounds present in the onions, which are really beneficial for health.
Fresh and appropriately cooked meat is also a healthy food to eat every day.
One of the best sources of protein is lean beef, additionally, it is enriched in highly bioavailable iron.
Although chicken breast has a lower amount of fats and calories it is loaded with proteins. There are several other nutrients present in the chicken breasts.
Lambs mostly grow on natural feed i.e. grass. Their meat is extra nutritious.
Seafood is really a good source of nutrients. Researchers found that the persons who eat seafood are less susceptible to heart diseases, dementia, and depression. It means that seafood is a heart-healthy food.
The nutrients that make fish and seafood be taken regularly are iodine and omega-3 fatty acid. People who have a deficiency of these important nutrients must include seafood in their diet.
Healthy fatty foods:
There is a general assumption that fatty food is not healthy, especially for the heart, but there are certain healthy fatty foods that are suggested by the doctors, to be eaten daily. Dairy products, nuts, and fatty fish (white meat) have some essential fats to intake, though in a limited quantity. Here we are mentioning some healthy fatty foods for your ease.
Earlier, eggs were supposed not to be healthy and the reason was the cholesterol and fats present in the egg yolk. Now research has shown that the cholesterol in the egg influences the blood cholesterol level positively. An egg is rich in nutrients like vitamins and minerals. Our brain needs choline which is present in eggs. Protein is another abundant nutrient in eggs.
In addition to enriched nutrition, eggs are a healthy food to lose weight. Nutrition provides enough energy to the body without making it weak.
Cheese the creamy dairy product available in varieties of tastes is also healthy fatty food. It contains calcium, Vitamin B12, phosphorous, selenium, proteins other nutrients. Cheese is a heart-healthy food since it does not increase the risk of heart disease.
Fish falls in the category of white meat. Fish contains a bundle of nutrients, mainly proteins. The fish that are good in protein sources include:
The above mention fishes are a punch of nutrients like excellent proteins, omega-3, fatty acids which are considered heart-healthy food, and many vitamins and minerals.
If fatty fish are consumed regularly, they may increase cognitive function, regulate the sugar level in the blood, and reduce the risk of heart diseases.
Many people do not like to eat fish and miss all the benefits they can get from the fish, if you are among those people, add fish oil supplements to your diet to get the essential Omega-3 and Vitamin-D.
Nuts are tremendously healthy fatty food, we can add them to our daily diet. They are rich in fiber and proteins. Other contents of nuts include vitamin E and a lot of magnesium. The persons who eat nuts have a decreased chance of many diseases like diabetes type 2, heart disease, and obesity, and stay healthier.
There are many nuts regarded as healthy fatty food, among those are:
There are many more nuts to choose as healthy food to eat every day.
Eaten as nuts peanuts are light on pocket and heavy in nutrition and taste. They contain many nutrients and antioxidants. They are a healthy food to eat for losing weight.
The seeds contain a good amount of fats i.e. 28 grams of chia seeds provides 11 grams of fats. Chia seeds contain carbs in the form of fiber. As a consequence, the calories in the chia seeds also come from fibers. Let’s get familiar with another benefit of chia seeds that the fats present in them are heart-healthy too.
Essential omega-3 fatty acids, named alpha-linolenic acid (ALA) are the actual heart-healthy component of chia seeds. The other advantages of chia seeds for health include they lower blood pressure and reducing inflammation.
Similar to the other dairy products that are rich in proteins and are healthy fatty foods. It is really nutritious. Probiotics make full-fat yogurt more beneficial, which gives tremendous advantages to your health.
According to the research, yogurt improves digestion, helps to manage weight, and reduces heart disease risk. Make sure to choose full-fat yogurt which contains the minimum amount of added sugar.
Olives are a very healthy food to eat every day and extra virgin olive oil, extracted from olives, is another healthy fatty food. Its rich in a fatty acid called oleic acid which is an excellent anti-inflammatory fatty acid.
Furthermore, due to oleic acid extra virgin olive oil is a heart-healthy food. it maintains the blood sugar level and also helps in managing the weight. It can be used in cooking and as a dressing in the salad.
What’s perfect about dark chocolate is, it’s full of taste and nutrition. It is enriched with fats. Iron, magnesium, fiber, and many other important nutrients are constituents of dark chocolate. It contains a lot of antioxidants which have a lot of health benefits and anti-aging properties. They keep the body energetic as well. but be careful to choose dark chocolate with most of the cocoa ingredients and less added sugar and another thing. More the added thing in the dark chocolate lesser the nutrition will be.
Grains are considered the main source of carbohydrates. They are food must to eat every day. As they are high in carbs, so be careful while you are having low carbs diet.
Rice is a staple food of many countries of the world. It has nutrients like fiber, vitamin B1, and magnesium.
Oats are full of nutrients. They are composed of beta-glucans which are energetic fibers. Beta-glucans provide a lot of advantages to health.
There is a variety of bread available for choosing to eat every day, with gaining health benefits.
The bread is made up of vegetated whole grain and some legumes. The ingredients show how healthy the bread would be. The best part of this bread is, it is fully organic.
In homes, bread is the thing that is made on daily basis, which is the best source of nutrients. These bread are healthy as well as hygienic, plus these homemade bread can be made according to one’s own desire. You can either make low-carb or gluten-free bread.
Legume is an underrated group of food. Although they contain some nutrients that can trouble digesting things properly, they are a good source of plant-based proteins. If soaked and cooked properly the legumes are best, the harmful substances of legumes get eliminated and they become easy to digest.
The beans are widely present in Western countries. They are nutritious and healthy. Beans are extremely beneficial for kidneys.
These are a vital source of fibers, vitamins, and minerals. Proper cooking is extremely important to get the nutrients otherwise kidney beans would be toxic in raw form.
Lentils are high in fibers and the best source of proteins. They also fall in the category of legumes.
Milk is a complete diet because it comprises healthy fats, proteins, vitamins, and minerals. The milk is rich with calcium which provides strength to the bones.
Some fats and oils are not good for health but the others are so good that we can eat these foods every day. Usually, oils are added to daily cooking, some of them can be consumed directly and some can be drizzled on the salads.
Butter gained from the cows that fed on grass is natural and unprocessed. It contains many nutrients such as Vitamin K.
Many people are worried about belly fat, if you are among those, include coconut oil in your daily diet. Moreover, coconut oil contains MCTs in higher quantities that help in curing Alzheimer’s disease.
You can choose healthy food according to your needs. The needs may include healthy food to eat every day to avoid repetition and the consequent boredom, you may want healthy fatty food. you might have to look for heart-healthy food, you may require healthy food to gain weight or you may have to select healthy food to lose weight. All you need is to know what your body demands.
Nowadays canned food is readily available all over the world and throughout the year, but try to eat fresh foods as they are free from preservatives so more nutritious. You can eat the food cultivated in your regions because such food will help you to cope up with the climate conditions of the particular area and suits the most to the body. All in all, there is a vast variety of healthy foods to eat daily. Enjoy the blessings!
Also read: 5 Easy, Healthy, and Refreshing Drinks to Make at Home