It’s time to replace junk meals with healthy eating, and we all know the importance of healthy eating. According to Medical News Today, the ten healthiest foods to eat are:
1. APPLES
You know what they say about apples; ‘one a day keeps the doctors away.’ Apples are a great source of antioxidant which helps fight free radicals. They help reduce cholesterol levels by lowering insulin secretion. The fibre in apple is known to reduce intestinal disorders. Research has even shown that five apples a week lowers the risk for respiratory diseases like asthma.
2. ALMONDS
Almonds are rich in nutrients like Vitamin E, magnesium and calcium. They have so many health benefits such as; they lower bad cholesterol level, reduce the risk of heart attack, and they also help build strong bones and teeth.
3. BROCCOLI
Broccoli is rich in potassium, calcium, fibre and phytonutrients. Broccoli stands out as the most concentrated source of vitamin C of all the cruciferous vegetables. They are a powerful source of antioxidants which help cancer prevention and cholesterol reduction; they have a high level of calcium and vitamin K which aid good bone health.
4. BLUEBERRIES
Blueberries may be small but they have tremendous benefits. They are rich in fibre, antioxidants and phytonutrients, and according to a study carried out at Harvard Medical School, elderly people who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared to other people of their age who do not. Blueberries also contain antioxidants, which work to neutralize free radicals linked to the development of cancer, cardiovascular disease, and other age-related conditions.
5. OILY FISH
Oily fish include salmon, trout, mackerel and sardines. They contain omega-3 fatty acids and are also rich in protein, zinc, selenium, vitamins A and D, and some B vitamins. Oily fish provide benefits for patients with inflammatory conditions, such as arthritis.
6. LEAFY GREEN VEGETABLES
According to MNT, Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2. They are a good source of iron, potassium, calcium, manganese, folic acid, zinc, copper, and vitamins A, B, C, E and K.
7. SWEET POTATOES
Sweet potatoes are said to have more powerful nutritional benefits than yams do. They have higher concentrations of most nutrients and more fibre. They are a good source of vitamin B6, vitamin C, vitamin D and even iron. They are also a good source of potassium.
8. WHEAT GERM
Wheat germ is the reproductive area or embryo from which the seed germinates to become a plant. They are rich in fibre, phosphorus, fatty alcohols and essential fatty acids, vitamin E, zinc, magnesium, phosphorus and folic acid.
9. AVOCADOS
The avocado is high in healthy fats and fibre. According to authoritynutrition.com, 100gram avocado contains:
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
10. OATMEAL
Oat meals are highly nutritious; they are rich in omega-3 fatty acids, vitamin B, and potassium. They reduce the risk of cardiovascular diseases, prevent heart failure, reduce the level of cholesterol, boost the immune system, stabilize blood sugar and the fibre from oatmeal and fruits fight against breast cancer in women.
According to Medical News Today, these are ten healthiest foods to eat according to surveys across North America and Western Europe.
S.O.Z