A typical diet could be made a more healthy by adding some essential, everyday food items in your diet. Check out the following article.

A diet high in vegetables and fruits has been proven scientifically to have multiple health benefits, including reducing your risk of developing various chronic diseases , and helping keep your body in good health. Making significant changes to your diet, however it can be overwhelming. To begin the drastic change in your diet may be difficult, however you can begin with small modifications. This is because the changes become simple to manage when you begin with small steps at a given moment rather than the whole thing in one go. A normal eating routinecan get a more healthy by adding the basics of everyday food to your meals. Check out the following article.

Here’re 5 Healthy Foods To Add To Your Healthy Diet:

1. Berries:

Berries like strawberries, blueberries, cranberries currants and blackberries have been found to be linked to lower risks of developing cardiovascular disease. Natural antioxidants such as Vitamin C as well as vitamin E and micronutrients such as folic acid selenium, beta and alpha-carotene and lutein, are all present in them. The berries are rich in fiber and moisture but are also very low on calories. Antioxidant, anti-hypertensiveand anti-hyperglyc and anti-inflammatory properties are all present in the berries. A regular intake of berries will help you stop the process of aging, boost immune health, combat anxiety and stress, manage body weightand improve the health of your urinary tract.

2. Yogurt:

It is one of the most nutritious foods which is readily available all over the globe. Yogurt is rich in calcium, protein as well as vitamin B12 and phosphorus, every one of them vital elements in a diet. The benefits of drinking yogurt are bone health, weight loss and the prevention of cardiometabolic disease.

Yogurtis the most effective source of probiotics as well as proteins and calcium (good living bacteria). The proper balance of gut bacteria helps digestion, eliminates harmful organisms that could cause infection and also boosts the immune system. Yogurt’s protein helps with weight loss and also has the ability to satisfy.

Photo Credit: iStock

3. Drumstick:

Moringa or drumstick is a popular vegetable in the developing world. It has been utilized for centuries because of its health benefits and medicinal benefits. Moringa leaves are a great source of vitamins, minerals as well as other important phytochemicals. Leaf extracts have anti-cancer, antioxidant, anti-inflammatory, anti-diabetic and anti-microbial qualities. The leaves of Moringa are high in zinc and iron, that aid in the treatment of anemia as well as the growth of sperm cells.

Research has proven that regularly using drumsticks enhances the mental alertness of people, bone strength and enhances eyesight. Moringa’s anti-bacterial properties can prevent the spread of cancer, common cough and cold. The moringa’s properties to laxify aid in relieving constipation.

4. Mangosteen:

Mangosteen is anti-bacterial and Anti-fungal, antihyperglycemic and an anti-inflammatory, anticancer, antidepressant as well as antihistamine, analgesic, and antiviral effects. Mangosteen can treat acne, skin acne, dry and oily skin. Mangosteen regulates levels of triglycerides, regulates heart rate, and aids in maintaining regular blood pressure. The xanthones present in mangosteen are plant substances that contain anti-inflammatory molecules. This important characteristic of mangosteen is a powerful solution to ease the body’s pain caused by sciatica, arthritis, and menstrual cramps. Fiber can help regulate the appetite, reduce cravings that are not timed while also helping to improve digestion. boost the metabolism of energy.

5. Almonds:

A diet that includes almonds will help reduce blood cholesterol levels. They shield artery walls from damage. It was discovered that flavonoids found in the almond skins function in synergy with vitamin e and reduce the risk of developing heart disease (Research conducted at Tufts university). The almonds contain phosphorus which can help to build strong teeth and bones. Almonds contain riboflavin as well as L-carnitine which are essential nutrients that help boost brain activity. They help reduce the risk of developing Alzheimer’s. Research has shown that eating almonds with a high-glycemic index food can significantly reduce the Glycemic Index of the meal and reduces the increase in blood sugar following eating.

Include these ingredients in your diet every day and experience your overall health. Be healthy, fit and healthy!

About Author: Mrs. Zamurrud M. Patel- CDE, RD Chief Dietician, Global Hospitals, Mumbai

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