The last decade has seen a rise in the grab-and-go culture in the food industry. It has led to many fast-food joints being a part of our regular diets; say coffee or your local sandwich shop. But did you know, all fast foods are not healthy and have adverse health effects?
Some as bad as having a long term impact on mental health too!
Apart from having harmful effects, a few common problems like obesity are chasing the Indian population at large, more in the metro cities. But the trend is catching up in other regions of the nation too. People at large are preferring the convenience of preparation over the nutrition required for a healthy diet.
This is the primary reason our ‘Mother’s’ advice us to stick to homemade foods. Skip the quick-bite and take an extra step to make sure you eat healthy food loaded with nutrients.
Let us look at some healthy food items that you can incorporate in your diet to ensure well-balanced nutrition to your body -
#1 Leafy vegetables
Leafy vegetables are foods which are rich in nutrients like zinc, magnesium, calcium, iron, and vitamin C. Moreover they have high fibre content making sure your digestive system is nourished with a balance of fibres and other nutrients. Anaemia, a common problem witnessed among pregnant females and infants can be cured with increased consumption of leafy vegetables. An excellent way to enjoy these greens is by adding them as a part of your salads, smoothies, curries or even stir-fry dishes. This way, you not only enjoy nutrient-rich foods but also have a well-balanced, healthy diet.
Boil it or beat it, either way, it is among the nutrient-rich foods that should be included as part of your healthy diet. One of the healthy food that has a high source of proteins is eggs. Often found in controversy due to the cholesterol content, it is yet regarded as a food item rich in nutrients like vitamin A, vitamin B, choline, iron, selenium, and phosphorus. The HDL cholesterol, often termed as the ‘good’ cholesterol helps in reducing the risk of heart diseases. Further, eggs contain antioxidants that help in protecting your vision and eye health.
Polyunsaturated fats and magnesium, two of the essential nutrients for a healthy heart are found in nuts. Antioxidants from these nuts can help in reducing the wear and tear on your body from free radicals. This has an effect of reducing the risk of cancer. A simple way to include them in your diet is to blend them well in a grinder and add them to your milk, or make a nut butter paste and accompany it with your breakfast.
Another healthy food to include in your diet is garlic. Garlic has similar medicinal properties like onions, shallots and leeks. Rich in fibre, selenium, vitamins B6 and C and manganese is a must-have for all. Due to its distinct flavour, it is used by many in their healthy diet. Further, research indicates that cholesterol and blood pressure can be controlled by increasing the consumption of garlic in your dietary intake.
Closely resembling ginger, turmeric has been used as a medicinal agent for over centuries. Found in abundance, it has been a handy source for antioxidants and anti-inflammatory for ages. Further, many medicinal creams sport the usage of turmeric as an essential ingredient for its healing and pain reducing property. While it is not easily digestible, when paired with other spices like black pepper, can be a healthy food item to consume regularly.
#6 Sweet Potato
A root vegetable, sweet potato is a type of antioxidant that has a high content of fibre, potassium and vitamins A and C. Surprisingly, they also reduce the risk of specific types of cancer, since they contain carotenoids. You might think that sweet potatoes will increase your blood sugar levels due to their sweetness, but that isn’t the case; they improve your blood sugar control, especially for those with type 2 diabetes.
While mushrooms are a type of fungi, they are full of fibre and low in fats. Commonly found types of mushrooms are the button, portobello, shiitake, and oyster mushrooms that can be added to your bowl of salads and topped with other veggies. Moreover, they also form a healthy food combination when combined with meat too. Mushrooms are found to reduce inflammation and prevent certain types of cancers too.
These are some of the superfoods that you can include in your diet to make the best out of your home-cooked meals. Lastly, eat right, stay healthy and stay protected with a medical insurance
cover for a long term secure future.
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