Making your beloveds happy by sending flowers for everyone and eating the right kind of food are important for a happy and healthy lifestyle. A diet stowed with fiber, protein, essential fats and vitamins helps you stay in shape keeping you energized throughout the day. Including fruits, leafy greens, nuts and organic foods in your diet assists in preventing common illness like diabetes, heart disease, and obesity. It’s recommended to consult with a nutritionist for a customized meal plan and related supplements to maintain a good health. That being said, we have prepared a list of 5 foods that anyone can include in their diet.
Leafy greens provide you with the fiber required to keep you feeling full without craving for sugars or unnecessary fats. According to The Journal of Nutrition, green beans and vegetables help prevent obesity and promote weight loss without the need for dieting or eating less. Other than broccoli and spinach, raspberries, chickpeas, and strawberries are also a great source of fiber that keeps your body lean and well nourished. According to a study, women who consume more fiber experience productive weight loss. By elevating fiber intake to 8 grams for every 1,000 calories consumed, you can lose around 4-4.5 pounds over time, as per researchers.
Planning for healthy meals is not a complex concept. Protein from organic poultry sources and seafood must be a part of your regular meals. Although the amount you require will depend on the activity level and body mass it is recommended to at least take 40 to 75 grams of protein a day for women and 50 to 80 grams for men. While the average male may require 56g of protein a day, females need around 46g and the best way to ensure this intake is to use lean meat. It is low in cholesterol and saturated fat thus prevents coronary artery disease and the risk of stroke. Low-calorie sources like tofu, red beans, legumes, chicken breast, fish and dairy products are rich in protein and contain less fat.
Fish consists of fatty acids like omega-3 that are great for the functioning of the brain and the cognitive system. The fish oil is an important source of these essential fats and lipids that protect against skin diseases including UV damage. According to a research by American Journal of Clinical Nutrition, individuals who consumed more than 5 ounces of omega-3-rich tuna or salmon were at a lesser risk of developing precancerous skin lesions. The probability of these people developing the disease reduced by 30 percent. Sources like sardines and Atlantic mackerel are packed with omega-3s that provide protection to cell walls against damage from free radicals.
Including a serving of mixed berries like strawberries, blueberries, and raspberries in the breakfast or with the dessert helps promote good HDH cholesterol levels. The fruits include anthocyanin and Ellagic acid that are known to reduce the risk of diabetes by lowering blood sugar levels as per a recent research published in the American Journal of Clinical Nutrition.
Our body is mostly composed of water so eating foods that contain a high water content like watermelons, strawberries, and salad greens is a great way to keep the tissues well hydrated. Watermelons are 92% water, so consuming this fruit nourishes the cells while providing the body with the required Vitamin C. They are also known to contain the antioxidant, lycopene that reduces the risk of heart disease and cancer.
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