Nutritionists and dieticians all over the world have been harping about the importance of a well balanced diet in our lives. But we don't take notice. The result is heart attacks, high blood pressure, and diabetes, and obesity all at an age when one should be fighting fit and taking care of his or her present as well as future with a good career.
Easy availability of junk food, lack of physical activity, sedentary lifestyle not to forget the little S monster stress are all responsible for the medical complexities in your life. So how to deal with all this health problems and more importantly how to switch over to the healthy eating habits?
The answer is simple. The switch will be done over the period of time and here are the list of food that you have to incorporate in your diet for a healthy body and mind.
1. Berries
Berries are low in sugar and high in fibre -- excellent choice for diabetic people and people who want to lose weight. Blueberries have known to boost the memory which is essential for a growing child. They build bone density, suppress appetite among other things
2. Beans
Beans are another healthiest food on earth as it contains lots of fibre. Fibre helps in weight control, helps in preventing or even managing diabetes and blood sugar and may also help in preventing colon cancer and protect against heart diseases. Recommended level of fibre is 25-38 grams per day and one cup of beans provides 11-17 grams.
3. Nuts
Right from the childhood your parents have been harping about the benefits of snacking on nuts. So what's it with nuts? Snacking on nuts lowers the risk of heart diseases. Whenever you are hungry grab a handful of nuts - almonds, Brazil, walnuts-not only will you feel satiated but will be lowering the risk of heart disease as well.
4. Seafood
Seafood are a good source for omega-3 fatty acids that boosts memory, protects heart, and uplift your mood and helps in dealing with the high blood pressure.
5. Raw milk
Raw milk or skimmed milk is said to be loaded with the cancer fighting conjugated linolenic acid and is also said to be rich in various vitamins and minerals.
6. Onions and garlic
Onions and garlic have known to have cancer fighting properties. Diabetic patients are advised to have raw garlic on an empty stomach to keep the sugar levels under control. Indians believe that onions have the property to ward of heat stroke during severe summers.
7. Apples
How can anybody forget the old saying: An apple a day keeps the doctor away? Apples are the best source of iron and helps in warding off lung cancer, diabetes, and asthma. They are also useful in curbing the appetite and if you want to eat less eat an apple just 30 minutes before the meal you will feel satiated.
8. Eggs
Eggs are an excellent source of protein and contain choline an important nutrient for brain and two other nutrients namely lutein and xeazanthin which are very important for eye health.
9. Grass fed meat
Grass fed meat or the meat that comes from the animals that have been reared on pasture lands boasts of high levels of omega-3 fatty acids which are known for their memory boosting and other properties.
10 Pomegranate juice
According to the various studies pomegranate juice have been known to slow down the progression of certain cancers, helps in lowering the blood pressure, and also acts as a natural Viagra
11. Herbal tea
Tea is the only beverage which has so many health benefits not only is it loaded with antioxidants and anti-inflammatory chemicals it also has cancer fighting properties.
So if this year you have pledged to be healthy and fighting fit then forget the junk food and stick to these healthy options.
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