Health and fitness

Top 15 Healthy Foods You Should Eat

Image- Anna Pelzer

1- AVOCADO

Image- Art Rachen

Avocados originally came from South-central Mexico and are also sometimes known as alligator pear. Packed with monounsaturated fats and potassium they are really good for cardiovascular health. Avoid eating avocados on an empty stomach, as the fat content in avocado is digested very slowly.

Health benefits:

  • They are rich in various nutrients such as vitamin E, K, C, potassium, magnesium, folate, and niacin. 
  • It helps to reduce weight loss as they are high in fiber. 
  •  Protects your eyes as it has a good amount of lutein.
  •  Helps to reduce high blood pressure and cholesterol, as it contains oleic acid.
  • Avocados are also good for the heart, as they are rich in potassium and folate.

Uses: Recipes in which you can add avocados include scrambled eggs, salad, smoothies and guacamole. Click here for the recipe of Avocado smoothie

2- OATS 

Image- Visual Stories\\ Michelle

As we all know, oats are super healthy to eat. They are a type of cereal grain which are packed with essential minerals, vitamins and fiber. Consider adding oats to your everyday diet as it is very beneficial for your health.

Health Benefits: 

  • High in nutrition such as vitamins, minerals, manganese, vitamin B1, biotin, protein, fiber, zinc, iron.
  • It helps reduce cholesterol as they are rich in magnesium and fiber.
  •  Good for skin, it helps you to keep your skin clean, moisturized and protected.
  •  Makes your hair thick and healthier as it is rich in fiber, zinc, and iron.

Uses: Some interesting oats recipes include oats omelet, oats milk  and oats pancake. Click here for oats pancake recipe.

3- BANANAS: 

Image- Eiliv-Sonas Aceron

Eat one banana every morning, they are rich in fibre, potassium, vitamin B6, C. Eating bananas everyday helps the body to produce red blood cells,remove unwanted chemicals from your liver,kidney and helps to maintain a healthy nervous system. Eating 2 bananas before 60 minute of workout gives you enough energy for 90 minute of workout.

Health Benefits:

  • Bananas contain Vitamin B6 which help reduce swelling,weight loss,and production of white blood cells.
  • Bananas are also good for skin as they contain Vitamin C.

Uses: Best way to consume bananas include milkshakes, pancakes, and banana oats. 

4- CUCUMBER: 

Image- blackieshoot

Cucumbers are low in calories and high in water content which helps us keep hydrated. It is also full of antioxidants and helps flush out toxins from our body.

Health Benefits:

  • Cucumber are high in nutrients such as potassium, magnesium and vitamins and minerals and are low in calories,
  • If you eat cucumber everyday it decreases bad cholesterol and  blood sugar level.
  •  Cucumber are best for the kidney as they help clean stone in the kidney.

Tip: Eat cucumber peeled as peeled cucumber can reduce the amount of fiber.

5– EGG: 

Image- Court

 As we all know, eggs are healthy to eat everyday. Perfect time to eat eggs is during breakfast. White egg (60%)  and yolk (40%) both are high in protein. All the nutrition your body needs is found in eggs.

Health Benefits:

  • Eggs are high in nutrition like protein, vitamin E,D,A,B12, iron, folate, and choline, zinc and lutein.
  • Eggs are good for your eyes, because they contain Vitamin A, zinc and lutein.
  • Hard boiled egg has good fats, high protein, low-calorie, good for your eye, good for weight loss.
  •  Some people prefer to eat white eggs and not the yolk, because yolk contains cholesterol and white eggs have some protein without cholesterol. 

Uses: You can eat eggs in many different ways such as boiled eggs, scrambled eggs, egg sandwiches etc. You can also make eggs in 5 different ways, click here for the recipe

6- FISH: 

Image- Jean-claude Attipoe

There are many different varieties of fish such as salmon, tuna, bass, herring, tilapia,mackerel. Fishes are loaded with omega-3 fats and it has also been known that eating fish twice a week could help reduce risk of diseases.

Health Benefit: 

  • Fish are good for the heart as they contain omega-3 fats.
  • They are rich in calcium and phosphorus such as iron ,magnesium, potassium, and zinc.

7- BLACK CHICKPEAS (KAALA CHANA) 

Black chickpeas are also known as kala chana (hindi) in india. It’s tasty to eat and has a lot of benefits. 

Health Benefits:  

  • Black chickpeas (kala chana) are healthy to eat as they contain niacin, vitamin B6,C, minerals, folate,
  • Eating boiled black chickpea every morning helps to control diabetes and blood sugar level.
  • Blackpeas contain fiber which helps in digestion.

Tip: The healthiest way to have black chickpeas is by soaking it in water overnight until it becomes soft. If it doesn’t you can always boil it. Click here to see recipes of black chickpeas

8– ALMONDS: 

Image- Dhanya Purohit

Almonds are healthy to eat, especially when you eat them in the morning. Soak 7-8 almonds overnight and eat in the morning. Almonds are good for you and also have a lot of health benefits.

Health Benefits:

  •  Eating soaked almonds every morning is more beneficial, as they help to improve your digestion.
  • Almonds are high in nutrition, like Vitamin E, potassium,magnesium, protein, fiber.
  • Almonds also help to reduce bad cholesterol.

Uses: One of the healthiest ways to have almonds is by soaking them in water overnight and peeling of the skin before having it in water. You can also switch to almond milk as it is very beneficial for your health.

9-BERRIES  

Image- Jannis Brandt

Berries such as strawberry, blueberry, raspberry, blackberry are healthy and tasty to eat, and they contain natural sugar. You can also mix different berries and eat them together. They have many health benefits including:

Health Benefits:

  • Berries have antioxidants, which are necessary for good health and help to fight diseases.
  • They are a good source of fiber and also help in weight loss
  • They also help prevent diabetes.

Tip: You can eat raw berries, but a healthy and tasty way to consume berries is by making a smoothie and adding protein powder and greek yogurt in it. Click here for the recipe

10- GREEK YOGURT:

Image- Jaqueline Pelzer

 Greek yogurt is also known as strained yogurt and it is thicker than normal yogurt. If you want to add protein in your diet greek yogurt is the way to go as it has less sugar and more protein as compared to regular yogurt.

Health Benefits:

  • Greek yogurt has a good source of calcium, which is good for your bones.
  • Greek yogurt contains nutrients such as calcium, vitamin B-12, iodine, and protein.
  • If you are planning to go on a diet, greek yogurt is best for weight loss, because it contains high protein and low in calories, carbs, fats and sugar.

11- LEMON

Image- Sama Hosseini

Lemons are versatile in nature and are an excellent source of vitamin C. You can use them to give flavor to your dishes, or in a drink or desserts. Some of the health benefits of lemon include:

Health Benefits:

  • Lemon is high in vitamin C,potassium,and folate.
  • Help to boost weight loss.
  • Reduces the risk of cancer, heart diseases and kidney stones. 

Uses: Lemon can be used in cooking to add flavor in it. You can also have lemon juice (nimbu paani) during summers to keep you hydrated. Click here for the recipe of Nimbu Pani

12- HONEY:

Image- Art Rachen

Honey is a sweet syrup produced by honey bees. It directly comes from beehives and has has natural sugar and is free from all chemicals.

Health Benefits:

  •  It is recommended to eat honey in the morning and on an empty stomach as it gives energy for the entire day.
  • It also helps if you have a cough and gives relief within sometime.
  • Honey is good for maintaining blood sugar level

Tip: Don’t consume honey with hot water or milk as it will become toxic. Let the water or milk cool down a bit before adding the honey. 

13- JAGGERY

Jaggery is made from sugarcane and it is unrefined sugar. Jaggery is commonly used in Asia and africa. It is a great alternative to white sugar.  Using jaggery instead of sugar gives you the same taste with good nutrition.

Health Benefits:

  • Jaggery is filled with nutrients such as vitamins, iron, minerals.
  • It aids in digestion and relieves constipation 
  • It works as a great detoxifier for your bloods and liver

Tip: Add jaggery powder instead of white sugar however don’t consume it too much as that can lead to weight gain due to high fructose and glucose concentration.  

14-GRILLED CHICKEN:

Image- Mark DeYoung

Chicken is full of nutrition, low in calories and low in fat. If you make chicken in the correct form, it has a lot of good health benefits.

Health Benefits

  • It helps to boost immunity, make your bones healthy, and good for weight loss.
  • Chickens are rich in vitamins, minerals and high in protein.
  • Eating grilled chicken  keeps your heart healthy and prevents cancer.

Tip: Don’t deep fry chicken, instead cook it in minimal oil to get its complete health benefits.

15- DARK CHOCOLATE:

Image- Tetiana Bykovets

Chocolate is everyone’s favorite but not many people know that dark chocolate is actually health to consume and it is packed with many health benefits including:

Health Benefits:

  • Dark chocolate is rich in iron, fiber, magnesium and copper.
  • Dark chocolate contains very little sugar.
  • Dark chocolate is made from cocoa and 70% of cocoa in dark chocolate is healthy and words as an antioxidant.

Tip: Make sure to have dark chocolate which has 70% cocoa and less sugar.

15 thoughts on “Top 15 Healthy Foods You Should Eat”

Leave a Reply

Your email address will not be published.