Add these nutritious foods to your diet and kickstart a healthy lifestyle.
RELATED: 25 Healthiest Foods To Eat
In this article:
Nutritious Foods | What You Need in Your Diet
Fruits
1. Strawberries
Strawberries are packed with manganese which fights free radicals, fiber which boosts digestive function, and vitamin C which supports iron absorption, immune system, and collagen formation. The fruit is also low in calories and carbs, so it does not contribute to weight gain.
2. Bananas
Bananas are one of the richest sources of potassium. This micromineral helps stabilize blood pressure and improve cardiovascular, muscle, and bone health.
The fruit is also rich in vitamin B6 that is known to help enhance mood, reduce depression symptoms, and promote brain health.
3. Avocados
Avocados are packed with healthy fats, like oleic acid which reduces inflammation and risks of cancer.
The fruit also contains zeaxanthin and lutein (carotenoids) that support eye health. They are loaded with vitamin C, potassium, and fiber, too.
Carotenoids Definition: Organic pigment in bright orange or yellow plants that protect chlorophyll from sun damage. When eaten, they provide support to fight off eye disorders.
4. Apples
Apples can be a healthy snack between your meals. They are high in vitamin C, fiber, and chlorogenic acid and quercetin (antioxidants) that may help reduce cancer risk.
They can also protect you from cardiovascular diseases, decrease skin irritation, and boost your immune system.
Meat
5. Lamb
Lamb meat is rich in omega-3 fatty acids that can help fight anxiety, depression and autoimmune diseases, improve eye health, and reduce symptoms of metabolic syndrome.
6. Chicken Breasts
Chicken breasts are recommended for those who keep an eye on their weight. The meat is low in calories and fat.
It helps reduce hunger and appetite levels, increases fat burning, and boosts metabolism.
The meat is also extremely high in protein, helping you improve muscle mass and strength when paired with exercise.
It’s also high in vitamin B6 for healthy blood vessels, eye health protection, and sleep regulation.
7. Lean Beef
Lean beef is one of the best sources of protein.
It is high in vitamin B12 which helps in the prevention of anemia and in the formation of red blood cells.
It also supports bone health, reduces the risk of macular degeneration, and provides an energy boost.
The meat also contains iron which aids in improving cognitive function, circulating oxygen, and treating fatigue.
RELATED: Vegan vs Vegetarian – the Health Risks and Benefits
Veggies
8. Broccoli
Broccoli is delicious when cooked and when eaten raw. The vegetable is packed with fiber for improved digestion, vitamin C for immune system boost, and vitamin K for lower blood pressure and better cognitive and bone health.
9. Garlic
Garlic contains allicin, which reduces inflammation, provides antioxidant benefits in your body and helps fight major diseases like cancer and heart disease. Another compound found in garlic is diallyl disulfide, which is an effective detoxifying agent.
10. Carrots
This vegetable has beta-carotene that is converted into vitamin A, which is known to promote good vision and plays an essential role in the immune system function. Carrots also contain biotin which aids in protein and fat metabolism.
11. Onions
Onions have chromium, a trace mineral which aids in the regulation of your blood sugar.
When eaten raw, onions help lower bad cholesterol production, keeping a healthy heart. They also help heal infections and reduce inflammation when applied topically.
Seafood
12. Salmon
Salmon is popular as a great source of omega-3 fatty acids and protein.
The fish is rich in vitamins B1, B2, B3, and B5. These B-complex vitamins turn food into energy, help repair and create DNA, and lower the inflammation levels in your body.
Salmon also contains selenium, a trace mineral which aids in protecting your bones and helps in reducing the risk of cancer.
13. Shrimps
Shrimps are low in calories and saturated fat but high in protein. They contain an antioxidant called astaxanthin that can help lessen inflammation in the body.
The seafood also contains leptin, a hormone responsible for regulating energy balance and metabolism.
14. Shellfish
Shellfish is rich in nutrients such as omega-3 and various minerals:
- Zinc helps in regulating the immune function, treating the common cold, and decreasing age-related chronic diseases.
- Magnesium aids in calcium absorption, heart health, and anxiety relief.
- Copper enhances the immune system and maintains the health of nerve cells.
15. Sardines
Sardines contain vitamin D that is needed for calcium absorption and the regulation of insulin levels. It contains phosphorus which helps filter out kidney waste, manage the body’s energy uses, and maintain cells and tissues.
See how Jessie DeLuise cooks with Tyent USA in this video from Water Ionizers from Tyent USA:
Boost your nutritious diet further by drinking alkaline water. Find the most suitable water ionizer for your home and lifestyle in the TYENT USA product page.
Which of these nutritious foods is your favorite? Tell us in the comments section!
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Great article!!!
Hi, Eli. We’re happy you enjoyed what you read! Since you liked this blog a lot, we recommend that you read this article about healthy recipes you can try at home. You can also read this blog to know about the health benefits of orange and yellow fruits and how to clean them with our Turbo Water.