Top 10 Healthy Foods everyone should eat daily
here is the Top 10 Healthy Foods everyone should eat daily
- Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.
- In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet.
- This was followed by another surge in oatmeal popularity.
- Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.
- Oatmeal is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.
- Coarse or steel-cut oats contain more fiber than instant varieties.
- Studies have shown that regular avocado consumption lowers blood cholesterol levels.
- Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth.
- Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.
- Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E and have a very high fiber content of 25% soluble and 75% insoluble fiber.
- Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.
- Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.
8. Wheat germ
- Wheat germ is the part of wheat that germinates to grow into a plant – the embryo of the seed.
- Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.
- Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids.
- Wheat germ is also a good source of fiber.
- Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
- The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables.
- The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.
6. Leafy green vegetables
- Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2.
- Researchers at the University of Leicester, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies.
- Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled.
- It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.
5. Oily fish
- Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.
- These types of fish have oil in their tissues and around the gut.
- Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids.
- These oils are known to provide benefits for the heart, as well as the nervous system.
- Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
- Oily fish also contain vitamins A and D.
- Scientists at UCLA’s Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.
- Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants.
- Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.
- Scientists at Texas Woman’s University found that blueberries help in curbing obesity.
- Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).
- Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients.
- Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers.
- Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.
- Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities.
- However, overcooking can destroy most of the benefits.
- Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin.
- A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels.
- Almonds have more fiber than any other tree nut.
- The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels.
- Apples are an excellent source of antioxidants, which combat free radicals.
- Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.
- Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans.
- Researchers at The Florida State University said that apples are a “miracle fruit”.
- In their study, the investigators found that older women who starting a regime of eating apples daily experienced
- 23 percent drop in levels of bad cholesterol (LDL)
- 4% increase in good cholesterol (HDL) after just six months.