Healthy Foods to Eat Everyday and Stay Fit


Healthy Foods to Eat Everyday

Everybody wants a fit and healthy body without doing a workout and without being fat. Healthy food means a lot for a healthy body and life. Every day we eat various types of food, but which food gives you full nutrition to maintain your health, feel good, and have energy that’s called healthy food. Healthy eating is not mean to eat the limit diet or staying unrealistically thin. Eating healthy food has many positive sides to our body and mind. If we eat well, we feel good, happier and when we are happier we are more productive. We have five main categories of food that are balanced protein, minerals, fat, carbohydrates, fiber and vitamin. You don’t need to eliminate certain categories of food from your diet, select the healthiest foods on earth from each category and get healthy foods to eat every day. Many research proved that habit of choosing healthy foods to eat everyday can improve your health and prolong your life.

There are many types of food some food contains more protein, some contain more vitamins. Choosing the right food is tough according to your health. Making changes to your diet chart is the best way to take control of your health. Regular consuming healthy food increases the immunity power of your body and prevents cancer.

Here we take 09 types of world’s best healthy food for your betterment.

1. Spinach

Spinach is a high nutrient flowering plant, it has nutrients and antioxidants, and helps you to be healthy. It contains a large source of vitamin A, C, K, B2, iron, calcium, potassium, and magnesium. It also contains a rich source of niacin, zinc, protein, fiber, vitamin E, thiamin, vitamin B6, phosphorus and copper. Spinach loaded with good things it helps your body to keep cholesterol from oxidizing and protect your body from free radicals, 6, 7, particularly in the colon. The consuming of spinach food plays a great role for your skin, bone health and the hair.

Benefit of spinach

  • Spinach contains a high source of vitamins. It has a powerful antioxidant that boosts skin health and immune function and reduces the risk of chronic disease. This produces oil in the skin pores and hair follicles to moisturize the skin and hair.
  • This flower leafy vegetables are high in beta-carotene and lutein, these two types of antioxidants help to reduce the risk of cancer. Beta-carotene decreased the risk of asthma.
  • Spinach is the great food to maintain diabetes. Spinach contains alpha-lipoic acid, this antioxidant can monitor the glucose and insulin level in your blood.
  • Low potassium is a great factor to develop high blood pressure as high sodium intake. Spinach is a high source of potassium that helps to reduce the bad effect of sodium and level the sodium scale.
  • Spinach contains a high amount of zeaxanthin and lutein that helps to prevent macular degeneration, and cataractswhich is the leading cause of blindness.
  • Factor C0-Q10, This plays an importantrole to prevent and treat many cardiovascular diseases like hyperlipidemia,heart failure, hypertension, and coronary heart disease.
  • Spinach contains a high intake offolate and vitamin k that helps you to promote hormone production of ournervous system. Consume spinach in daily basis makes your brain young andactive especially during old age.

2. Sweet Potatoes

potatoes is good for health

Sweet potato is a one of best vegetable of healthy food items list and root vegetable with a sweet taste. Most people like this as a great ingredient for creamy pie and several desert recipe. Different scientist proves that sweet potato is a rich source of vitamin A. The skin of the sweet potato is a brown color from outside but the inside look like flesh. The inside can be a different color as a variety of group like orange, white, purple or yellow. But the orange color is most common. Sweet potato naturally contains a large source of vitamin B5, riboflavin, niacin, thiamin, and carotenoids due to their naturally orange color. Sweet potato not only contains nutrients it also contains anti-inflammatory, anti-diabetic, and anticancer properties.

Health benefits of sweet potato

  • Sweet potato contains a great amount of magnesium that helps to reduce stress and anxiety.
  • Fruits and vegetable are great sources of antioxidants and that helps to fight against cancer. Peel of sweet potato has a large amount of antioxidant especially purple sweet potato. This is may help to reduce the risk of cancer.
  • Sweet potato is high in fiber, this high fiber content helps to your digestive system. This plays an important role to prevent the duodenal and gastric ulcers.
  • Sweet potatoes are rich in vitamin A, E, and C.Vitamin E is great for hair growth and vitamin C helps to manage different skin diseases such as acne, healing of wounds on the skin.
  • One cup of baked potatoes with skin contains a large source of magnesium. Magnesium helps to reduce sodium and fluid out of the body. That helps to lower blood pressure and reduces strain on the heart.

3. Dark Chocolate

Dark chocolate is the super food for most of us. When people trying to get healthy food information, dark chocolate is the most talked topics on that list. It is loaded with nutrients and high source antioxidant which are positively affected in our health. Dark chocolate from the seed of the cocoa tree. Dark chocolates are healthier than white chocolate and milk chocolate. This contains a rich source of antioxidants and flavanols, vitamins and nutrients.

Healthy benefits of dark Chocolate

  • Dark chocolate with cocoa contents is quite nutritious. This contains a large amount of fiber and loaded with minerals.
  • It is loaded with antioxidants which helps to blood flowing smoothly and deliver the nutrients all the body without any complications.
  • Eating dark chocolate twice in a week helps to reduce the cholesterol level and lower the heart disease. Antioxidants help to reduce the sodium and lower the blood pressure.
  • Dark chocolate is great for skin protection from sunburn. It’s give the shield to your skin against detrimental UV rays. Dark chocolate clears the dead skin cells and exposes fresh skin.
  • Research proved that dark chocolate improved the glucose intake of your body. A study in Japan proved that eating dark chocolate can reduce the risk of developing diabetics.

4. Oats

We all know that oats are easy and healthy food for us. Oats are healthy foods to eat everyday to make our body and mind good. Oats are a great source of vitamins, minerals, fiber, and antioxidants. Oats are generally a great recipe for breakfast which is made with full of nutrients. Oats are a whole grain food, oats are very good for your health and help to boost your lifestyle.

Health benefit of Oats:

  • Oats are a large source of soluble and insoluble fiber. Soluble fiber helps to reduce the cholesterol and control the blood glucose levels. The insoluble fiber helps to improve intestinal health.
  • Oats are rich in fiber and that helps to relief from constipation. It also plays a protective role against colorectal cancer
  • Consuming oats regularly helps to lower the high blood pressure cuts the risk of heart disease.
  • Oats are a large source of magnesium which is key to enzyme function and energy production, and which reduce the heart attacks and strokes.
  • Oats contain beta-glucan which enhance the immunity levels and help combat the effects of aging on skin, like wrinkles and dryness.

5. Yogurt

Yogurt made from all types of milk, bacteria used to makeyogurt. yogurt can be derived from various milk types including skim, wholefat. It is a rich source of calcium, mineral, protein, vitamin B-2, vitaminB-12, potassium, and magnesium.

Health benefit of yogurt:

  • Research proved that consume yogurt replace unhealthy snack in a day that helps to burn belly fat.
  • Yogurt is a large source of calcium, it helps to maintain your bone density and strength them.
  • It has a perfect ratio of protein and carbohydrate and is a brilliant post-workout snack.
  • Recent research proves that people eat less after a meal which is high protein. yogurt is a rich source of protein, and this help people to feel full for longer.
  • Yogurt contains lactic acid, which helps to clear blemishes and discolorations and may even reduce fine wrinkles. Consuming yogurt regularly reduce yeast infections.

6. Garlic

Garlic is a popular ingredient in cooking with a strong smell and delicious taste. It is a herbal medicine to prevent or treat various diseases and conditions. Garlic is the most accessible healthy food. It is a large source of nutrients. Garlic helps to fight all types of nasty infectionsuch as fungal, bacterial, parasitic, and viral.

Health benefit of garlic:

  • Garlic boosts the immune system, helps to cure a common cold. and helps to reduce the high blood pressure.
  • Garlic is antibacterial, It helps to banish unsightly blemishes. Garlic may help you to live long, fight with infectious disease is an important factor, because these are common causes of death.
  • Garlic contains a rich amount of allyl sulfides, an anti-inflammatory that helps to fight against cancer. Garlic also increases the insulin release and regulates blood sugar levels.
  • Regular eating a mice of garlic can help you to control your weight.
  • Science proves that mosquito does not like garlic smell. So, rub garlic on arms and legs now mosquito wasn’t botheredanymore.

7. Avocado

Avocados are one of the richest, delicious, and satisfying Healthy Foods to Eat Everyday in the world. Avocado is a unique food, most of the fruits consist principally of carbohydrate, avocado is high in healthy fats that help to keep you full and satiated. Avocado is a great source of vitamins C, E, K, and B-6, niacin, folate, pantothenic acid, magnesium, and potassium.

Healthy benefits of avocado:

  • Avocado is a high potassium food, which helps toreduce high blood pressure, major risk factor for heart attacks, strokes and kidney failure.
  • Avocados contain lutein and zeaxanthin, twophytochemicals which are especially concentrated in the eyes and helps tominimize damage, including from ultraviolet light.
  • Satisfactory admission of folate from sustenancehas appeared in securing against colon, stomach, pancreatic, and cervicalmalignant growths.
  • Avocado is a rich source of Beta-sitosterolwhich helps to maintain healthy cholesterol levels.
  • Avocado contains the large source of soluble andinsoluble fibers that help to keep the digestive system running smoothly.

8. Broccoli

Broccoli is known as a tasty and healthy vegetable which is a rich source of neutrons. Broccoli is a large source of vitamins K, C, a good source of folate and also provides potassium, fiber. Vitamin C. Broccoli is the top of every person’s list of healthy foods to eat everyday.

Health benefit of Broccoli:

  • Broccoli contains large amounts of the antioxidants lutein and zeaxanthin, which helps to prevent oxidative stress and cellular damage in your eyes.
  • Broccoli helps to fight against cancer and the immune system. Research founds that it is extremely suitable for preventing breast and uterus cancer.
  • Broccoli loaded with fiber and vitamins that’s help to promote digestive health. Broccoli helps to reduce blood sugar level and lower blood pressure.
  • A portion of the supplements and bioactive mixes in broccoli may moderate mental decay and bolster sound cerebrum and sensory tissue work.
  • Broccoli contains high levels of calcium and vitamin K, which are important for bone health and prevention of osteoporosis.

9. Carrot

Healthy Foods to Eat Everyday

Carrot is a root vegetable with beautiful skin. Carrot isvery good for our health, it is a great source of beta-carotene, fiber, vitamin K, potassium and antioxidants. You can eat it in a different way such assteaming, after cooking and raw.

Health benefits of carrot:

  • Carrots contain a rich source of beta-carotene that helps to reduce the risk of lung cancer.
  • Carrots are high in soluble fiber which helps to reduce blood sugar level and lower the high blood pressure.
  • Recent research found that carrots reduce the risk of lung cancer, breast cancer, and colon cancer.
  • Deficiency of vitamin A can cause night blindness. Carrots are full of Vitamin A, Research proved that eating more carrots helps to reduce the risk of lung cancer, breast cancer, and colon cancer.
  • Carrots contain a high level of beta-carotene, an antioxidant which helps to reduce cell damage to the body through regularmetabolism. It helps slows down the aging of cells.

Final Word

Negative behavior patterns are difficult to break, however, once you embrace a more beneficial way of getting healthy foods to eat every day to stay safe in life, you will love this choice. Sound propensities diminish the danger of specific maladies, enhance your physical appearance and psychological wellness and give your vitality level a truly necessary lift. You won’t change your mentality and conduct medium-term, so be patient and take it each day by itself.


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