With all the foods we have access to, it will be difficult to know what is good and what is not good to eat for our health. But it is also important to know that most of these foods are simple and easy to find and do not need to even cook which makes everything even easier to prepare. These list of foods here are split into three different categories that are extremely important for our diet.
They provide us with enough fats, carbs, protein and a variety of essential vitamins that is absolutely good for our health. So the next time you are going to a fast food restaurant, consider what you could be eating instead to promote and nurture a better health for yourself. In addition to that, it is also cheaper than fast food, so think about all the money you can save to be more healthy and live longer. So let us start with the top 10 healthy food to eat.
Almonds
Let us start with almonds, these are nuts that are rich in nutrients that are important to us. The nutrients are magnesium, vitamin E, iron, calcium, fiber, and riboflavin. Almonds can also help maintain healthy cholesterol levels. What is best about almonds is that you can eat them anywhere and you can add them to different types of meals. You can also eat them as a snack instead of munching down on some potato crisps.
Oatmeal
Oatmeal is one of the most popular healthy food to eat in the world. It is made from either rolled or ground oats. It is rich in carbohydrates, and water-soluble fiber, which slows down digestion and stabilizes blood-glucose levels. In addition to that it is also rich in B vitamin, omega-3 fatty acids, folate, and potassium. It is also considerably cheap to obtain and it can be found in almost all grocery stores.
Wheat Germ
One of the healthy food to eat is wheat germ. Wheat germ is the part of the wheat that germinates to grow into a plant. These are high in several vital nutrients, such as vitamin E, folic acid, thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essentially fatty acids. In addition to that, it is also a really good source of fiber. So the next time you are looking to buy bread, try looking for bread that are 100% wheat germ, it has way more health benefits.
Broccoli
Everyone loves broccoli, even if you don’t want to eat them you will still like to look at them, they look like little trees that are just so delicious. They can be cooked in the simplest of ways and be eaten and it still tastes good. But what makes broccoli so important is the benefits it brings to us, it is rich in fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are essentially compounds that reduce the risk of developing heart disease, diabetes and some cancers. In addition to that, it also contains a whole lot of vitamin C as well as beta-carotene, which is an antioxidant.
Apples
I’m sure you have heard of the phrase, “An apple a day keeps the doctor away.”. This is true, apples are an excellent source of antioxidants. These are used to combat free radicals, these are things that damaging substances that are generated in the body that will cause unattractive changes. It is involved in the aging process and several diseases. There are some studies on animals that have found that antioxidants found in apples may extend lifespan as well.
Blueberries
Blueberries is one of the top 10 healthy food to eat. Blueberries are something that we love, the little round and sweet berries can be made into many things, jam, spread, etc. But what is important is that it is rich in fiber, antioxidants and phytonutrients. Phytonutrients may help in preventing diseases and keep the body working properly. There was a study done and it is found that adults who eat plenty of blueberries and strawberries are less likely to suffer from cognitive decline compared to others who don’t.
Avocados
This is something that is featured in many meal preps of fitness trainers and delicious quick meals. But do you know what it is used so often besides the creamy taste? Avocados are rich in healthy fats, as well as B vitamins, vitamin K,and vitamin E and it also has a very high fiber content. There have been studies that have been carried out and it has found that eating avocados can lower blood cholesterol levels.
Leafy Green Vegetables
One of the healthy food to eat is the greens. Eat your green vegetables is what our mothers used to always tell us when we are growing up, some will listen and some will not. But here is an explanation on why we should listen. High intake of these vegetables can significantly reduce the risk of developing type 2 diabetes. Spinach is also very high in antioxidants, especially when it is uncooked, steamed or very lightly boiled. It is also a great source of vitamins A, B-6, C, E and K, and selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine and iron. That is a whole load of vitamins and minerals.
Oily Fish
One of the most healthiest protein source is fish. Several examples of good fishes to eat are salmon, trout, mackerel, herring, sardines, and anchovies. These type of fish have oil in their tissue and around their gut. They have lean fillets that contains 30 percent oils, more specifically, omega-3 fatty acids. These are oils that are known to provide incredible benefits for the heart and the nervous system. These fishes are also rich in vitamin A and D and they are good for people with inflammatory conditions.
Chicken
One of the most common and great source of protein is chicken, chicken breast, more specifically is lean, and it can be cooked in many different ways and it tastes really good. Let us not forget about the humble chicken egg, it is one of the most volatile foods in the world, rich in protein and it helps us lose weight. Eggs contain many vitamins, and B-2, B-12 which is really important for energy and red blood cells, it is also a really good source for essential amino acid and it is important for stimulating muscle protein synthesis. This is why the humble chicken is one of the top 10 healthy food to eat.
Conclusion
There are many healthy food to eat, and most of them are easy to prepare, nothing too complicated for those who are busy and can’t take too much time preparing food. But when you get sick, and you need to get admitted into the hospital, this may cost a whole lot of money, to avoid this, consider getting a medical card. AXA eMEDIC is offering medical card from the price of RM 32/month.
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