30 healthy foods you need everyday to stay healthy are foods we can find in groceries, When you consider the number stated you maybe tempted to how real is this, but just follow us and we shall deliver to you the list of this 30 healthy foods you need everyday to stay healthy.
Eating healthy foods can only be possible when you know what there are, here are the list of the 30 healthy foods you need everyday.
30 Healthy Foods You Need Everyday to stay healthy.
Plantain is a super healthy food which contains potassium, there are 913 milligrams of potassium in one cup of cooked plantain and that accounts for about 20 percent of your recommended daily amount of potassium, making plantains one of the most potassium-rich foods on the planet.
Apples are among the 30 healthy foods you need everyday to stay healthy because, according to these saying, “An apple a day keeps the doctor away”. Apples are effective for adults who want to focus on general health.
It has been found that the intakes of vitamins C, E, and beta-carotene, citrus fruits like apples can gaurantee you a complete healthy living.
Walnuts are a vegetarian source of omega-3 fatty acids. Eating regular servings of walnuts — about one handful daily — may help fight asthma and other respiratory ailments according to the “Journal of the American College of Nutrition.
Walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber In a 100-gram serving, walnuts provide 2,740 kilojoules (654 kcal) and rich content (more than 19% of the Daily Nutritional Values or DNV) of several dietary minerals, particularly manganese at 163% DNV, and B vitamins.
#4. Star Fruit:
Starfruit contains good quantities of vitamin-C. Vitamin-C is a powerful natural antioxidant. 100 g of fresh fruit provides 34.7 mg or 57% of daily required levels of vitamin-C. In general, consumption of fruits rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Starfruit is rich in antioxidant phytonutrient polyphenolic flavonoids.Some of the important flavonoids present are quercetin, epicatechin, and gallic acid. Total polyphenol contents (Folin assay) in this fruit is 143 mg/100 g. Altogether, these compounds help protect from deleterious effects of oxygen-derived free radicals by warding them off the body.
Besides, it is a good source of B-complex vitamins such as folates, riboflavin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health.
#6. Chia Seeds:
Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.
Grapefruit another super healthy foods is known for its magic weight loss-boosting properties and numerous health benefits. This low-calorie fruit is a good source of vitamin C, vitamin B6, thiamine, folic acid, and magnesium. It also contains a bioactive flavone, naringenin, which has antioxidant and anti-inflammatory proper making it a worthy candidate of the 30 healthy foods you needs everyday to stay healthy.
Turmeric, the golden spice, has been used for ages to help alleviate various health problems. Curcumin, the main active ingredient, is responsible for all the goodness turmeric offers. It is antioxidant, anti-inflammatory, and antimicrobial. These properties make turmeric ideal for counteracting inflammatory disorders, cancers, and obesity.
#11. Bell Peppers:
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.
The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function.
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
Studies have shown that the fruit may help to reduce the buildup of plaque in arteries and lower blood pressure. Experts believe that pomegranate’s benefits come from its powerful punch of polyphenols—including anthocyanins. In a 2008 study, researchers found that compared with other antioxidant-rich beverages including blueberry juice, cranberry and pomegranate juice naturally has the highest antioxidant capacity,the reports concluded.
Popcorn delivers polyphenols—antioxidants linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton.
Scientific literature indicates that people who drink moderately are less likely to have heart disease than those who abstain. Drinking in moderation may protect the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood” (preventing clots that can cause heart attack and stroke).
Moderate drinking also increases estrogen, which protects the heart—a benefit particularly helpful to postmenopausal women whose reduced estrogen levels increase their risk of heart disease. Remember, 1 drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.
Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. Beverage made with cocoa is unusually rich in flavanols which may help to preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.
Some research also suggests cocoa may help lower blood pressure. It appears that a compound in cocoa, called epicatechin, boosts nitric oxide, a substance that has been shown to be crucial to healthy blood vessels. Plentiful levels of nitric oxide help keep blood pressure from climbing.
You can’t beat magnet in a bowl of oatmeal, a super healthy food which may help reduce LDL or “bad” cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.
Cayenne pepper is ubeatable when it comes to health benefit, it has been used to treat a variety of ailments including heartburn, delirium, tremors, gout, paralysis, fever, dyspepsia, atonic dyspepsia, flatulence, sore throat, hemorrhoids, menorrhagia in women, nausea, tonsillitis, scarlet fever, and diphtheria. With this, believe me this healthy plant is worthy to be mentioned among the 30 healthy foods you need everyday to stay healthy.
Watermelon is an excellent source of antioxidants, including vitamin C, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer in several studies.
#27. Wheat Germ:
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc (which may help boost your immune system). Add wheat germ to your diet by sprinkling it on yogurt or healthy cereal.
#28. Sweet Potatoes:
Talk about optimum nutrition: Sweet potatoes have five times the “required” amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.
Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish—especially “oily” kinds, such as salmon and tuna—contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon.
Shrimp is low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12 which places it among the super healthy foods one can think of.