Top 15 Healthy Foods : Healthiest Eating for Healthy Lifestyle

Top 15 Healthy Foods for Healthy Lifestyle

Hi guys and once again welcome to my blog "Lifestyle: Live Life to the Fullest". Hope you all are doing well. In the last article, we have known about 20 healthy eating habits we should embrace and it's importance in our life and lifestyle. 

Today we will be discussing the healthy foods which are easily available and affordable elaborating the reason for having them. So, without wasting more time let's delve into the topic.

Healthy Foods

You know, we have a very cliche concept about healthy eating. Whenever we think about healthy foods the first thing that pops up in mind is dieting. And most of us drop the idea of healthy eating thinking about the strictness of dieting.

Basically, healthy foods mean chemical and preservative-free, hygienic, nutritious foods that boost our health positively by all means. 

Now the best part is these are all available at home, in our kitchen or in the local market which we often ignore and go for a burger and pizza. Let's see what healthy food options we have within our reach when it comes to healthy eating.

FRUITS (1. to 3.)

Fruits play a very important role when it comes to healthy eating. Also, they are very easily available in the market and keep changing their varieties according to seasons. 

1. APPLE

Talking about fruits the first one that comes to my mind is APPLE. Apple is a fruit, easily available throughout the year everywhere.

Apples

Nutrition Facts :

Apple is mainly full of fiber. Besides, there are vitamins like B, vitamin C, and vitamin K. The minerals we get from an apple are Potassium, Calcium, Phosphorus, Magnesium, etc. among which Potassium contains the highest ratio.

Health Benefits:

• Fiber helps to balance blood pressure by which the chances of cardiovascular diseases can be reduced.
• Apples provide a large range of antioxidants including Chlorogenic Acid, Phloridzin, Quercetin, and Catechin which help in balancing the free radicals. Accumulation of free radicals can cause cell damage and oxidative stress which further cause diseases like diabetes and cancer.
• Apple is an important fruit to keep heart health on point.
• Helps to reduce cholesterol and obesity.

2. CITRUS FRUITS 

Citrus fruits include fruits like lemons, oranges, grapefruit, tangerines, pomelos, kumquats, etc.

Citrus fruit

 

Nutrition Facts :

• The presence of vitamin C and antioxidants is the most important part of citrus fruits. Besides, they carry folate, fiber, and potassium.

Health Benefits : 

• Consuming orange can be helpful for weight loss as it's full of fibers. But make sure you are not having orange juice only because that lacks the fiber. 
• Having citrus fruits keep our body hydrated. 
• Citrus fruits increase the absorption of iron in our body which can be very helpful for vegetarian people. 
• It can help to protect our digestive tract from cancer. 
• It contains folate which reduces the risk of heart disease by decreasing the level of homocysteine. 
• Vitamin C helps to prevent Scurvy.

3. KIWIFRUITS

Kiwifruits should be a must-have if you are planning of having healthy foods. These are mainly from China and are also known as Chinese gooseberry. Kiwis are literally stuffed with nutrients and the best part is it has a very low calorific value.

Kiwifruit

Nutrition Facts :

• Looking into the nutritional facts 100 grams of Kiwi contain 61 calories. It has a very small proportion of fat which is like 0.5 grams and a balanced amount of carbohydrate.
• Kiwifruits are loaded with antioxidants and fibers. 
• Rich source of vitamin C. Also there are vitamin A, D, and B-6 in it.
• Potassium is the main mineral here along with sodium, calcium, magnesium, iron, cobalamin, etc.

Health Benefits :

• Being a rich source of vitamin C, it helps in boosting our immune system and neutralizing free radicals of our body.
• The presence of potassium and fiber helps in the development of cardiovascular health. 
• Kiwifruit helps to digest protein.
• Vitamin C and E in kiwi help to get beautiful skin.
• Being rich with folate, it's very profitable for pregnant women.
• Helps to reduce the risks of diseases related to the respiratory system.
• A good choice to add to the healthy foods list for losing weight.

Nuts :

The most beneficial fact about nuts is they are full of healthy fats. Many types of research have shown the fact that nuts can be helpful to reduce the risk of heart diseases. There are many varieties among nuts such as - Almonds, Walnuts, Pistachios, Brazil Nuts, etc.

4. ALMONDS

Almond is one of the tastiest and easy to carry everyday snacks. It comes in various forms like roasted, salty, sweet, sprouted, etc., and can be consumed in different ways like almond milk, almond butter, etc. 

Almonds 

Nutrition Facts : (per 100 g.)

• Almonds contain a very high calorific value. Almost 579 Kcal in 100 g.
• It has a very low LDL level.
• In 100 g. of almonds, we can get 21.55 g. of carbohydrates, 21.15 g. of protein, 49.93 g. of fat, and 12.50 g. of dietary fiber.
• Almonds are full of vitamins like Folates, vitamin A, C, E, B1, B2, B3, B5, and B6.
• Rich source of potassium.
• It contains minerals like Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, and Zinc.

Health Benefits :

• Consuming a certain amount of  Almonds is very helpful to maintain heart health.
• It reduces hunger along with low carbs intake.
• Being rich in vitamin E, it helps to protect cells from oxidative damage.
• Almonds are beneficial to deal with high blood sugar levels.

5. GREEN LEAFY VEGETABLES

Green leafy vegetables are a vital part of the healthy foods list as it helps to have a healthy bowel movement.

Nutrition Fact : (100 gm)

• Fresh green leafy vegetables are an important source of minerals like iron, sodium(79 mg), potassium(558 mg), and magnesium.
• Full of dietary fibers.
• Good source of folic acid, riboflavin, citric acid, malic acid, and succinic acid.
• Contains a very low calorific value.
• The protein portion is 2 to 7 %.
• Vitamin B, C, E, and K are available. 

Green Leafy Vegetable

Health Benefits :

• Helps to fix the problem of constipation.
• Helps to reduce obesity as it holds very low calorie.
• Reduces the level of cholesterol in the blood for high blood pressure patients.

6. LENTILS

Lentil is a wise choice to add to the healthy foods list especially for vegetarians because it's a rich source of protein. In India lentil is known as 'dal'.

Nutrition Facts :

• Pulses are a rich source of protein and Lysin is available in a large quantity.
• 100 g of lentils contain 340 Kcal energy.
• Carbohydrates - 55 to 60 %.
• Fat content - 1.5 %.
• The main minerals are Calcium, Magnesium, Zinc, Iron, Potassium, and Phosphorus.
• Lentils have a little amount of Carotine, B1, and B3. Vitamin C is available in raw sprouted Gram and Moong pulses.
• A rich source of fiber.
• Legumes are a rich source of amino acids including Linoleic and Linolenic acid.

Pulses

Health Benefits :

• Having it with rice or bread enables us to have all the nutrients together in a balanced way.
• Good source of protein for non-vegetarians.
• High fiber lessens the chances of getting heart diseases.
• It's beneficial for the overall improvement of the digestion process.

Cereals (7. to 9.)

Cereals hold the main portion of our daily platter. In India, about 70 to 80 % of calories come from cereals like rice, wheat, and millet (Bajra, jowar, ragi, corn, etc).

Nutrition Facts :

• Cereals contain 80% carbohydrates.
• Whole wheat, ragi, oats, and bajra hold a high amount of dietary fiber.
• Rice has the lowest protein content comparing to other cereals. But it contains high-quality protein. Kind of proteins we get in cereals is Albumin, Globulin, Prolamin, and Glutenin. 
• The amount of fat is different for each type of cereals. Such as rice and wheat has 1 - 2 %, corn - 3 %, Bajra - 5 %, and oats have 7 % fat.
• Phospholipid and Lecithin are also present in cereals.
• Cereals provide 50 % of essential fatty acids.
• Minerals - Phosphate, Potassium, Magnesium, and Calcium. 
• The presence of vitamin B12 is noticeable.

Forms we can have cereals

7.RICE

Health Benefits :

• The presence of resistant starch can help to improve colon health.
• Combination of rice with any pulses or veg or non-veg dishes can give you a full meal having all nutrients in a balanced way.
• Too much consumption can lead to obesity.
• Rice can be consumed as rice flour also. 

8.WHEAT

Health Benefits :

• Wheat is mainly consumed in the form of homemade bread which is made of wheat flour.
• Consumption of wheat can lessen the hazard of heart disease.
• Reduces the chance of getting a stroke.
• Good for people with obesity.
• Whole grains have been seen to decrease the risk of type 2 diabetes.
• Helpful in constipation.

9. OATS

Health Benefits :

• It has a compound named Lignan which is beneficial to reduce the risk of prostate, ovarian, and breast cancer.
• Lignan also prevents cardiovascular diseases to some extent.
• Beneficial in hypertension.
• Oats have a very low calorific value which helps to lose weight.

10. MILK

Milk has been considered as the main food from very ancient times. And it contains the same value in today also. Up to 2 years from birth, milk has been served as the main food because it contains all the required food nutrients in a high quantity. And for this reason, milk is known as an ideal food. So, adding milk or milk made products to our healthy foods list makes it highly rich with nutrients.

Milk

Also, milk is available in various forms in the market according to the number of nutrients in it. Such as - 

a) Skimmed milk: 0.5 to 1 % Fat, Very helpful for people with obesity.

b) Toned milk : 3% Fat and 8.5% SNF

c) Double toned milk: More than 1.5% Fat and 9% SNF

d) Standardised milk: 4.5% Fat and 8.5% SNF

e) Whole milk powder: 26% fat

Nutrition Facts of whole milk : (per 1 cup or 244 g)

• Total calorific value 103 Kcal.
• It contains 2.4 g fat including 1.5 g saturated fat, 0.1 g polyunsaturated fat, and 0.7 g monounsaturated fat.
• No dietary fiber is present in milk.
• It has 12.2 mg cholesterol, 12 g carbohydrate, and 8 g of protein.
• Talking about vitamins, it is a rich source of vitamin B12. Besides, there are B6 and A in very less amount.
• It contains a major amount of calcium - around 30 % in 1 cup of milk. Also, there are magnesium(6%), potassium(366 mg), and sodium(107.4 mg).
• It carries essential fatty acids like - Linoleic acid(2.1%), Linolenic acid(0.5%), and Arachidonic acid(0.14%).

Milk Products : (11.& 12.)

11. CURD

Health benefits :

• Curd is the most famous form of milk. It has the same nutritive value as milk but it is more easily digestible than milk.
• It's a low-fat product so helps to lose weight.
• The presence of calcium and phosphorus makes it beneficial for our bones and teeth.
• Can be consumed as a mixture with fresh fruits, nuts, or cereals which is not only nutritious but also delicious in taste. 
• Boosts our immunity power to a great extent.
• Yogurt helps in reducing high blood pressure.
• Curd is not only a brilliant choice for a healthy foods list but also an amazing product when it comes to skincare.

Curd 

12. COTTAGE CHEESE 

Cottage cheese is a very simple homemade sort of cheese form made from milk. Generally, just add some lime juice or Calcium Lactate into the milk and it will start clotting and separating from water, then sieve out the solid portions and it's ready to eat. And the water portion we get from it is also very nutritious for health.

Nutrition Facts :

• Cottage cheese is full of amino acids including Glutamic acid, Proline, Aspartic acid, Leucine, Lysine, and Valine.
• Rich source of protein.
• It contains 8.2% calcium and 0.8% sulfur.
• About carbohydrates, cottage cheese mainly contains galactose, glucose, mannose, and glucosamine.

Cottage Cheese

Health Benefits :

• If you are looking for an easy to make low-calorie healthy food then cottage cheese is your thing to add to your healthy foods list. It's a must have in a weight loss diet.
• Being rich in protein it's a great choice if you are thinking about a protein diet. Digestion of protein takes longer so eventually, it stops you from overeating.
• Helpful for bone, teeth, and healthy heart muscles.

13. EGGS

Nutrition Facts : (per 100 grams, boiled egg)

• 100 g of boiled eggs is equal to 155 Kcal.
• Total fat 11 g including 3.3 g saturated fat, 1.4 g polyunsaturated fat, 4.1 g monounsaturated fat.
• The cholesterol count is 373 mg.
• Source of omega-3 fatty acid.
• Contains 13 g protein.
• No dietary fiber and very less amount of carbohydrate.
• Main minerals sodium(124 mg), potassium(126 mg), calcium, phosphorus, iodine, iron, cobalamin, and magnesium.
• Vitamin - A, D, B12, Folic acid, B5 and B6.
• Overcooking of eggs destroys its protein portion to some extent.

Boiled Eggs 

Health Benefits :

• Vitamin A and B12 strengthen our immunity system.
• The presence of folic acid can be helpful for congenital complications during the pregnancy period.
• Helps to have healthy skin.
• Omega-3 fatty acid takes care of brain health and eyesight.
• Good for bone health.
• HDL cholesterol can be increased by consuming eggs which reduce the risks of heart diseases.
• Raw eggs contain an important place in the diet of bodybuilders.

14. MEAT

In India, the most popular meats are chicken, mutton, beef, and pork.

Nutrition Facts : (100 grams)

• 1oo g meat values 143 Kcal energy.
• The amount of fat it holds is 3.5 g including 1.2 g saturated fat, 0.5 g polyunsaturated fat, and 1.3 monounsaturated fat.
• Meat contains carbohydrates in a very less amount as glycogen and glucose.
• It contains 15 to 20% protein. In the case of lean meat, the protein portion is 20 to 22%. Mainly there are myosin, actin, tropomyosin, and troponin protein in meat.
• The cholesterol count of 100 g meat is 73 mg.
• Among vitamins, it has B1, B2, and B3. The liver portion contains vitamin B12, A, C, and D.
• Meat contains enough amount of phosphorus, sodium, potassium, copper, and iron. Beef has a large quantity of zinc in it.

Chicken Meat 

Health Benefits :

• Best choice for high protein and low carb diet.
• Being a rich source of iron it's effective for anemia.
• Nutrients available in meat get easily absorbed in the body.
• Meat is a very good source of high-quality protein so very beneficial to counter muscle loss.
• Helps to maintain bone health.
• Lean meat is beneficial to take care of cardiovascular functions.
• Being rich in vitamin B12, it promotes brain health and functions of the nervous system.

15. FISH

Considering the quality and quantity, fish is a truly valuable source of animal protein. Fish has been eaten all over the world but among Bengalis, fish is considered as the main part of a non-veg platter.

Nutrition Facts :

• From 100 g cooked fish, we can get 206 Kcal energy.
• The main nutrient we get from a fish is protein. Almost 22 g from 100 g cooked fish.
• Fat content is 12 g including 2.5 g saturated fat, 4.4 g polyunsaturated fat, and 4.4 g monounsaturated fat.
• Cholesterol available 63 mg.
• Carbohydrate is present in some fishes as glycogen.
• Dietary fiber is almost blank.
• Small fishes with edible soft bones contain lots of calcium and phosphorus in it.
• Almost all vitamins are available in fish except vitamin C. Fish liver oil has vitamin A and D.
• Also, there is sodium(61 mg), potassium(384 mg), magnesium, and iron.

Fish

Health Benefits :

• Provides a big portion of our daily protein requirement.
• Small fishes are beneficial to take care of bone health.
• Fish oils are good for heart health as it has n-3 polyunsaturated fatty acid.
• Shell fishes are a rich source of protein, cholesterol, and iodine but many people get allergies from them.
• We get many essential amino acids from fish.

Balancing Foods - The key to Healthy Lifestyle

So, these were some very easily available options to enrich our healthy foods list. Now the most important point is balancing our food. 

Our body needs every nutrient in a particular amount daily. Abundance or lacking any of the nutrients can put us into serious health hazards.

 

To maintain a healthy lifestyle we have to be careful about what and how much we are eating. And make sure our every plate be it breakfast, lunch or dinner has the nutrients in a limited portion.

Conclusion :

Having healthy foods is the most significant part of a healthy lifestyle.

 

Specifically, when this year 2020 is about to end on the note of the deadly coronavirus and we don't have any vaccine till now, healthy foods and a healthy lifestyle including masks and sanitizer are all we have to fight with this crisis.

So, this was all for today. Let me know your opinion about healthy foods in the comment section below.

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Thank you for visiting and reading.

Love and care from Anny's Pen.

See you in the next blog.