Top Foods That Must Be included in diet regularly.

Introduction :

Eating few healthy foods on regular basis gives you freedom from illness. As you know ," We are What we eat." It also helps you recovering from illness faster and makes you active all through the day. Let's go, through few foods to be included in diet regularly.

Eggs :

We all are aware that Eggs contain protein and is the best option as breakfast.  It also contains antioxidants lutein and zeaxanthin which plays an important role in eye health. Eat an egg a day . If you are physically active person you can add on an extra as per requirements.

A medium sized egg contains 70 calories and 6 gm of protein.

Carrots:

A great inclusion as it is rich source of carotenoids ,fiber,Vitamin K
It is antioxidant rich which prevents cancer, cardiovascular disease and good for eye health. It also aids in weight loss providing necessary fiber and vitamins.

Sweet potatoes:

Rich in fiber and antioxidants it is must to include sweet potatoes in your diet.

Other vegetables like beetroot, radish, beans , bittergourd, snake gourd to be included alternatively.

Spinach:

A green leafy vegetable rich in folate , Vitamin A and C, calcium helps in strengthening of bones, preventing cardiovascular disease, reducing blood pressure, preventing cancer.
Amaranths, kale, drumstick leaves or the ones grown locally to be included .
It is rich source of nutrients which also helps in promoting mental health.

Nuts :

Include variety of nuts. Plan in a way to include  each type of nut a day.
Soak in almonds and dry grapes   and eat to reap its maximum benefits.
Walnuts, peanuts,pistachios, cashews are few other nuts.
Do not eat in large amounts.  Example , take 4 to 5 almonds a day.

Eat cruciferous vegetables:

Include one of the cruciferous vegetable like broccoli, cabbage, cauliflower.. It is rich in  sulforaphanes which is known to prevent cancer.

Note :
People with thyroid problems should avoid cruciferous vegetables.  Take advice of doctor regarding consumption of cruciferous vegetables.

Fruits :

Fruits are tasty and healthy snack . Include your locally grown  and seasoned fruits as it is nutritious. 
Banana is good option when you are bit depressed as it makes you happy releasing serotonin hormone.

Change the type of fruit each day which gives you variety balancing nutritional requirements.

Curds :

Curds rich in good bacteria should be included in diet. Well if you are lactose intolerant you need to skip this. Do not eat the flavoured yogurt available in market as it contains glucose. Home made or plain curds is the best option.

Tea :

Drink DIY tea which includes adding lemon and honey, a bit of cinnamon, ginger according your taste which hydrates you along with its nutrients.

Onion :

Onion is rich in sulfur found to decrease glucose levels with alot of health benefits.

Garlic :

It has bioactive organosulfur compounds that decreases cholesterol levels and also increases immunity.

Whole foods :

Wheat, jowar, ragi, millets  are some to include alternatively according to your taste.

Ghee :

Ghee is used since ages and in ayurveda as medicine.  Taking 2 tsp of ghee is actually beneficial better to add in afternoon or morning food and avoid in dinner. It is found that people who consume ghee has less chance of arthritis.  Ghee enhances the flavour of food too. Therefore, take moderate amount of ghee but not in large amounts.

Turmeric:

Include this spice as its anti inflammatory, natural analgesic , antifungal, antibacterial. It improves immunity.
People with bleeding disorders should avoid turmeric.
Include only a pinch or two in a day .

Fish :

Certain fish like salmon are rich in omega 3 fatty acids which decreases bad cholesterol and increases good cholesterol.
However, in pregnancy it is better to avoid high mercury content sea fish such as mackerel , swordfish, shark.

Conclusion :

Also, be aware of foods that should not be eaten.  Processed meats are the worst food and last thing to put in your mouth.
Planning your food to some extent makes you lead happy healthy life  and also you can enjoy cheat foods sometimes as you know you have been eating healthy most of times. If you found this blog informative, please share it with your family and friends.

Thank you,