If you’re looking for healthy foods to add to your diet, check out the following list of the 10 foods we suggest. And take the opportunity to learn more about healthy eating:
- Sweet potato.
- Chia seeds.
- Green leafy vegetables.
- Tomato.
- Lentils.
- Wholemeal bread.
- Beetroot
- Carrot.
- Avocado.
- Oats.
What is healthy eating?
Healthy eating is nothing more than a set of healthy foods, consumed to ensure that your body receives all the nutrients needed to function in the best way.
Talking about healthy eating also implies talking about:
- variety;
- balance;
- quantity;
- food safety.
Healthy eating and healthy foods: what are its benefits?
The consumption of healthy foods on a daily life, together with the practice of physical activity, can help you in many ways:
- Better weight control.
- Increased income at work and in everyday activities.
- Increased memory and concentration.
- Strengthening the immune system.
- Prevention of a wide variety of diseases.
Read also: Veggie Burger: What is it and what its benefits?
What are the properties of healthy foods?
Healthy foods have a wide variety of characteristics of their own, which make meals
have a great quality, even when mixed with other ingredients that may be less nutritious.
It confers the properties of healthy foods listed above.
- Sweet potato
Sweet potatoes, besides having a high carbohydrate content that provides a lot of energy, is rich in fiber, vitamins and minerals, such as potassium. That’s why it’s part of the healthiest foods, and it’s an excellent option to prevent diseases like diabetes and obesity.
Sweet potatoes are also healy consumed by those who do physical activity, mainly with the aim of increasing muscle mass. It can help control blood glucose levels in the body, and so it is recommended for those who have diabetes-related problems.
- Chia seeds
Chia seeds are known to be rich in protein and fiber. For this reason, it makes them ideal to be included in a post-workout recovery snack, as they enhance the maintenance of muscle mass and provide a lot of energy.
A study
released by Nutrition Research and Practice stated that the consumption of these seeds for breakfast, increases the feeling of satiety and decreases food intake in the short term. Therefore, chia seeds are known to help to lose weight.
- Green leafy vegetables
Vegetables, but especially dark green leafy vegetables, are increasingly present in food because of the protection they provide to our body.
Cauliflower, for example, is one of the most rich vegetables in vitamins and minerals. Watercress, a vegetable known to be slightly spicy, contains vitamins C, B and K.
- Tomato
One of the most popular healthy foods of the Mediterranean diet, tomatoes are responsible for making the skin always healthy and improving vision due to the high amount of vitamins A and C.
The presence of vitamin K and calcium in this vegetable helps to strengthen bones and, consequently, to fight osteoporosis, a disease very common mainly during old age.
- Lentils
Lentils have the ability to fight cardiovascular diseases due to the presence of nutrients such as magnesium and potassium. In addition, they are good for bones, help in preventing constipation and anemia.
It is no accident that lentils are known to bring luck and plenty.
- Wholemeal bread
Wholemeal bread is on the healthy food list because it has a very low amount of harmful substances and, on the other hand, high content of healthy fats, such as monounsaturated fats.
It is a very powerful ally for the proper functioning of the intestine, with the presence of numerous fibers.
Also reads: Veggie Burger: Meet 3 Types
- Beetroot
Beetroot is a great ally to fight hypertension, because it lowers blood pressure, in addition to strengthening the immune system, preventing and fighting anemia (benefit for which it is better known), and preventing premature aging due to the presence of vitamin C and betalains.
It is a key food when it comes to cancer prevention because it contains many antioxidants, as well as helping to prevent liver and lung problems.
- Carrot
In addition to the famous property of improving vision, carrots also improves skin quality by reducing sensitivity to ultraviolet light and acting as an antioxidant throughout the body.
It’s great for keeping a nice tan, as your beta carotenes and lutein contribute to skin pigmentation.
- Avocado
Avocados are healthy foods very beneficial to health because they prevent problems with cholesterol. In addition, they do very well to the heart since they are also responsible for lowering blood pressure (which, when deregulated, can cause cardiovascular problems).
For you who are always busy and in a life with a lot of running, here’s great news! Avocado lowers cortisol, known to be the stress hormone, also decreasing anxiety and ensuring a good night’s sleep for those who consume it.
- Oats
Oatmeal is one of the most famous cereals in the world and has a number of health benefits. It is rich in iron, magnesium and phosphorus, and is a source of soluble fibers.
The higher quality of oats is its contribution to heart health, as it increases the production of a substance called nitric oxide, responsible for dilating blood vessels and improving flow in the arteries.
Healthy and unhealthy foods
Unlike the healthy foods listed above, unhealthy foods are those that, when consumed in excess, can harm the body. Some examples are:
- Sweets and candy.
- Stuffed cookies.
- Fried.
- Vegetable oil.
- Processed foods.
It is important to remember that a balanced diet is not one that prohibits certain foods, but rather that that combines them, in the best way and without exaggeration, with the healthiest foods.
Read also: Healthy Eating X fast food
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