Trying to find out what is most suitable for your diet can be really confusing. The nutrients which you need to lead a healthy life however are the same. Here are essential food items which you should consume at least once in a week.
Be it in the form of a spread on a toast or as a part of a creamy guacamole, you can gain a lot by incorporating avocados in your diet. This fruit is a rich source of mono and polyunsaturated fats. A study confirmed that people who had avocados as a part of their diet witnessed a drop in their LDL cholesterol and triglyceride levels and there was an increase in their healthy HDL cholesterol levels.
People suffering from depression tend to have a low level of folate and vitamin B12. The lack of these nutrients can make antidepressants ineffective. Having a proper intake of vitamin B12 and folic acid is necessary for smooth neurological functioning. A cup of cooked asparagus can provide half of your requirement.
Consuming carrots on a daily basis reduces the chances of an enlarged prostate since they are rich in beta-carotene. A study which has been published in the journal Cancer showed that people who consume high levels of a beta carotene-rich diet are least vulnerable to prostate cancer.
People who have high exposure to the sun are vulnerable to skin cancer. Dark chocolate is a good source of flavanols which protect the skin from harmful UV rays. The antioxidants which are present in dark chocolate also enhance blood flow and lower blood pressure by stimulating the creation of nitric oxide which offers relaxation to the arteries.
Fennel is a highly versatile ingredient. When consumed in a raw state, it has a strong licorice flavor and when roasted a sweetness similar to caramel. A bulb of fennel is rich in vitamin C, fiber, potassium and other minerals.
Lean Red Meat
Grass fed lamb, goat and cow are major sources of good quality zinc, iron and protein. The iron acquired from red meat can be absorbed more easily as compared to plant based sources.
As people age, their bones tend to become weak, causing more fractures and breaks. By taking lentils and other types of vegetables on a regular basis you can ensure the proper absorption of calcium and strengthen your bones.
Peanuts are known to stabilize blood sugar levels in people who are diabetics. It also has a very low glycemic index. It can also control a surge in sugar levels from food items which have a high glycemic index when consumed with them.
Salmon is known to have a wide range of health benefits. It is a major source of protein, vitamin B and healthy fats. By adding salmon to your diet you can reduce your vulnerability to heart disease. It is rich in omega-3 fatty acids which help in minimizing blood clotting. Research has shown that it minimizes triglyceride levels and risks associated with coronary artery disease. In case you do not prefer canned or fresh fish, then you can take fish oil supplements which are a major source of omega 3 fatty acids.
Selenium is a mineral which is found in ground-fed beef, sardines and Brazil nuts. This micronutrient plays a major role in ensuring the proper functioning of liver. Selenium also helps the liver to create two major enzymes, which check liver damage and oxidization. Open a can of sardines and apply a layer on the top of whole-whet toast to have a simple lunch.
Sunflower is a major source of two mood regulating nutrients-folate and magnesium. A magnesium deficiency can cause fatigue and nervousness. A lack of folate on the other hand can cause insomnia, depression and irritability. A quarter cup of sunflower seeds will offer you with 28% of your daily magnesium intake and 20% of the suggested intake of folate.
Tofu is a major source of protein which contains all important amino acids. Many people prefer it in comparison to animal proteins since it doesn’t contain a high level of cholesterol or saturated fat. It is also rich in iron and calcium as well as minerals such as selenium, manganese and phosphorus. Moreover, it is a major source of zinc, vitamin B1 and copper. It offer the same benefits which you can derive by having soya beans on a daily basis.