Healthy nutrition is an important part of a healthy and active lifestyle and also it keeps away lots of serious health diseases such as chronic diseases. So make sure your diet plate has all these nutrition’s such as:
The health benefits of having fruits are amazing as it recognizes one of the great source of vitamins, minerals and soluble fiber. Fruits plays an important role to keep away many health diseases.
Olives are a healthy fruit which contains a decent amount of antioxidants, minerals, vitamin E, iron, copper and calcium. Olives helps to prevent many health risks such as heart and liver diseases. Olives has also anti-inflammatory effects and also oleic acids, which can prevent the risks of cancer.
Olives are also a great source of low calorie fruit and low on the Glycemic index that can help to reduce the risk of diabetes and cholesterol.
Watermelon is a fruit of weight management. Many over weighted people all over the world love to consume watermelon during their weight loss dieting. Watermelon has 90% water, which can keep you hydrated.
It contains vitamin A and C, antioxidants and minerals. Watermelon helps to boost the digestive system and also cut down the extra calories in our body.
Recently, research has shown that watermelons can fight against the cancer disease also.
Lemons contain high amount of vitamin C, soluble fiber which prevents many health diseases such as diabetes, cholesterol and heart blood pressure.
It is a good source of citric acid which burns fats and extra calories in our body that helps the weight loss process. Lemon is also very helpful to strengthen the digestive process, kidney stone, anemia and also helps to keep our body hydrated.
Lemon is also very beneficial to prevent many skin problems such as skin tan, pimple growth, prevents hair fall problems.
Pomegranates are very delicious fruit and attracts a lot of its nutrition. Pomegranates are full of fiber, vitamin A, C, E and minerals. Pomegranates helps to purify the blood and protects us from free radicals because it contains antioxidants. Pomegranates are like an oxygen mask because it pumps the level of oxygen in blood.
Mango contains 7 grams of protein and vitamin A and C which helps to keep healthy our body. Mango contains natural sugar, which is very beneficial to keep glucose levels normal in blood sugar patients. Mango is very delicious by taste and helps to boost energy level.
Papaya is very healthy for digestive problems. It contains antioxidants which are very healthy for liver problems and to lose weight fast. Papaya contains water, which may help to keep your body hydrated. Papaya is also very beneficial to keep cholesterol level normal.
Research has shown that 1 guava is equal to 3 apples. Guava is very high in protein and fiber. Guava contains almost 68 calories. Many women found that eating guava regularly can help to reduce the menstrual pain.
Guava helps to solve many diseases such as blood sugar, blood pressure, cholesterol, atherosclerosis, arthritis and heart problems. Guava is also beneficial to cure hemorrhoids
Vegetables are also super healthy foods
There are lots of vegetables which are the source of our 75%-80% nutrition. No one can live without consuming green and plant based vegetables. Almost every green vegetables contain a decent amount of protein, fiber, mineral and vitamins. Here are the best green vegetables list, which are very beneficial and important for our health such as:
Broccoli comes from the same category vegetables as cauliflowers, cabbage and kale. It is one of the healthy vegetables which have only 55 calories and contain vitamin C and K. Broccoli is the source of sulforaphane which prevents the risk of heart failure (systolic and diastolic heart failure
) and cancer. Broccoli plays an important role to block the growth of breast tumor in women and prevents breast cancer.
The spinach is normally a leafy green vegetable which is loaded with tons of nutrients in a low calories. It contain vitamin A, C and K, antioxidants, iron, magnesium, potassium and folic acid which helps to prevent many health diseases such as obesity, cholesterol, high blood pressure problem and low immunity problem.
It purifies human blood because it has iron and it gives strength to bones
because it contains calcium. Research have shown that 1 cup of spinach contains only 6 calories. It also balances the hormones
in our body.
It is also very much similar with the vegetable of spinach, because it also contain only 6 calories and have vitamin A, C and K, iron, magnesium and antioxidants. Research have shown that drinking raw juice of kale leaves can decrease the blood sugar level, blood pressure and also cholesterol level.
Green peas contain a very decent amount of natural minerals such as potassium, magnesium and also magnesium which are very beneficial to keep our heart healthy.
It contains vitamin C and antioxidants and adding some fresh peas into salad can help to loose weight. Peas is also known as anti-inflammatory properties which reduces the inflammation.
It contains only 44 calories but it is full of health nutrients that you need. Also beets has all almost all the nutrients that a person need in his/her diet plate. It helps to prevent the damages of diabetic people’s eyesight and nerves. Beets helps to cure constipation problem also and removes all the things from intestine.
Normally carrot is a root vegetable. It is full of vitamin A, beta-carotene and many antioxidants which helps to save human body from various type of disease including diabetes, heart stroke, lungs problems
, kidney stone. Carrot is a basically winter season vegetables and people loves to add carrots daily in their diet plan.
The cauliflower is one of the healthy vegetable on planet, which contains only 25 calories, 3 grams of fiber and huge amount of vitamin B, C and K.
The cauliflower also have pantothenic acid which is a water soluble vitamin and it helps to make blood in human body and turns foods into energy.
It contains vitamin C which are very necessary to keep our heart healthy. Cauliflower is very helpful to loose weight. People used to add cauliflower into their salad to increase the taste.
Almost each and everyday women used to add tomatoes into their tasty meals to have lots of nutritional health benefits. Tomatoes is the dietary source of antioxidants which helps to prevent many health benefits.
Like other healthy vegetables tomatoes also contain huge amount of vitamins and minerals that helps to make our diet plan more healthy.
Many people consumes raw tomatoes to loose weight because it contains only 11 calories and helps to burn belly fats and extra calories.
Tomatoes helps to solve skin problems such as pimples, dead skins, black heads and skin tan.
It is like a direct blessing from God, because it is full of nutrition and medicinal properties which can help to prevent lots of health diseases naturally.
Eating 5-6 of raw garlic cloves in the empty stomach can help to fight against many health problems including blood pressure, blood sugar, cholesterol, women’s irregular menstrual cycle.
Raw garlic purifies our blood. Garlic contains anti-fungal, anti-bacterial and anti-inflammatory properties which helps to cure many types of infections and also importantly prevents the growth of cancer bacteria. Garlic helps to boost our metabolism also.
The process of sprouts helps to increase the protein and nutrition of mung, alfa, radish and beans. Sprouts contain low calorie but with high protein, vitamin and minerals. One cup of alfa sprouts contains only 8 calories and a good amount of potassium.
Cucumber is very easy to add in your daily diet plan. It is very low in calories and high in nutritional properties. Cucumber helps to hydrate our body because it is contain 96% water.
Many people loves to add cucumber in their diet plate because it burns fats and helps to cut down the unhealthy calories. Cucumber prevents digestive problems because it is very easy to digest and it is full of water.
One of the best reason to add raw onion in diet is, onion is full of antioxidants and helps to fight against inflammation. Onion can help you to lower the blood sugar level and cholesterol level. Onion is very beneficial to solve various beauty problems also such as hair fall, hair growth and skin problems.
Normally it is a winter vegetable and people loves to add it to their healthy diet plan. Many Ayurveda experts suggest their patients to have 1 glass of raw celery juice who are suffering from obesity.
It contains vitamin B6 and A which helps to keep our heart healthy and risk free. Celery helps to increase the taste of the veg diet plan.
Capsicums are a great source of vitamin A, C, E and dietary fiber which are very essential to consume regularly. Capsicums contain water, which helps to keep the human body hydrated and fresh.
The best way to get more vitamins and protein is to eat the red capsicums. It is very healthy for the heart and cells.
The drumstick is known to lower blood pressure very fast. The drumstick leaves juice helps to lower the blood pressure, blood sugar and cholesterol problem.
It contains 63 calories with vitamin B2 and B6. The drumstick is very beneficial to cure the anemia problem and also relieves respiratory disorders.
The protein level is not that great in corn but the carbohydrate and fiber level is very high in corn. Also it may help to increase glucose level immediately in body because of its healthy carbohydrates. Corn soup may help to loose weight. Corn are also very healthy to keep heart and blood sugar healthy.
Dairy products for health
The nutritional health benefits of milk is very impressive. Here is the nutritional fact of milk,
- Calories – 42
- Fats – 1 gram
- Protein – 3 gram
- Cholesterol – 5 gram
Milk is the source of many nutrition which helps to cure many diseases such as anemia, low immunity problem, obesity. Also milk helps to keeps teeth and bones strong, build body muscle and also fights against many health risks. People who drinks milk, have find that it helps to reduce the stress level.
Dairy yogurt is very very nutritious as it contain high amount of vitamin, protein, calcium and probiotics. Low fat yogurt can help loose weight fast. One research have shown that in a week 1 cup of low fat yogurt can help to boost many health benefits. Low fat yogurt can help to maintain women’s pH level.
30. Cottage cheese
Cottage cheese is loaded with lots of nutrition. It contains protein, fiber, vitamin and carbohydrates which helps to strengthen the bone and teeth health.
Cottage cheese helps to cure heart problems, blood sugar and cholesterol. Cottage cheese has no unhealthy fat and sugar which can increase many health problems.
A healthy amount of butter is good for health, but consuming in excessive amount can increase heart problems, cholesterol and blood pressure. But no one can deny its benefits.
Consuming only 1 spoon of low fat butter can help to solve many health problems such as low immunity, digestive problem and also lowers the stress level. So butter is also a healthy among the super healthy foods.
Dairy cheese is a good source of protein, fat, calcium and other nutrients. Cheese has various category such as mozzarella, ricotta, parmesan, picorino-romano and also organic cheese which are very healthy for human body.
But make sure you are having cheese in a minimum quantity, not excessively. Excessive amount of cheese can increase heart risks such as heart stroke, heart failure, heart attack, cholesterol and blood pressure.
Nuts and seeds health benefits
It is very healthy for human body. Having 10-15 almonds every day can help to solve many health diseases such as high cholesterol, high blood pressure, obesity and very beneficial for heart health.
It is known to reduce the hunger level, because it is full of healthy nutrition, which helps to boost our energy level. A handful of almost contains 162 calories which have no unhealthy fat, sugar and extra carbohydrates.
A handful of Walnut contains huge amount of calories and very healthful fats. It has around 655 calories per 100 gram. Research has suggested that 2 grams of walnut ideal to consume daily.
It helps to energies human body immediately. Walnuts is very essential for heart and blood health according to doctor’s advise.
35. Hazel nuts
It is known that is is highly beneficial for good health, because it contains huge amount magnesium, calcium, vitamin B and E. Hazel nuts are loaded with unsaturated fats and oleic acid.
A handful of hazel nuts are very helpful to keep bones joint healthy and active. It has vitamin E and fatty acid that helps to solve many skin problems. Hazel nuts loaded with dietary fiber which helps to lose weight fast.
Many people thinks that peanuts is not good for health, because the peanut are fattening. But is not true because it is totally depends on the portion of peanuts amount.
Most of the body builders loves to consumes peanut butter to build muscle. Peanut butter is very healthy to boost energy immediately, because it contains iron.
37. Chia seeds
A spoon of chia seeds contains omega-3 fatty acids, antioxidants, fiber, iron and calcium. Chia seeds helps to loose weight, lower the cholesterol and raise HDL cholesterol which are good cholesterol that protects our heart.
Research has shown regularly consuming oats
with warm water can loose weight fast.
38. Pumpkin seeds
Many bakeries and food factories uses pumpkins to decorate and increase the taste of cake, pastries and also in baked products. Pumpkin seeds are very nutritious. Many people loves to add in their weight loose diet plan.
Grains for health
39. Brown Rice
Brown rice is far better than having write rice, because white rice has less protein and fiber and brown rice is loaded with decent amount of protein, fiber, less carbohydrates.
If you need immediate energy then you can eat white rice because it contain high amount of carbohydrates which can turn into energy. But eating brown rice can help to decrease the heart problems.
A cup of oats are fully loaded with omega-6 and fiber which helps to prevent many health diseases. Among the list of super healthy foods oats are an ideal grains. Also oats is known to loose extra weight and helps to make body slim.
It contains only 68 calories with lots of zinc, thiamin, selenium, magnesium and also potassium which helps to lower cholesterol, blood pressure, digestive problems, bones problems, low immunity problem and also anemia.
Eggs are the source of high quality protein and vitamins which are one of the super healthy foods to eat. The egg white contains more than half of protein of a whole egg and the egg white contains vitamin B6 and lower amount of fatter than the yellow yolk part. So eggs are one best food among the 45 super healthy foods.
Also an eggs are the source of vitamin B6, B12, D, selenium, iron, copper and also zinc. Almost every body builder consumes eggs to build muscle. The yellow yolk part contains high amount of fat, protein and carbohydrate which helps to increase immunity.
42. Chicken Breast
It is the best healthy option to have fresh chicken breast
because it contains low fat protein, which helps to maintain the body muscle and also helps to build muscle
. Chicken breast is very healthy for heart health.
The chicken breast
contain selenium, phosphorous and also niacin (antioxidants) that are very healpful to reduce the risk of cancer and also many chronic diseases.
So chicken breast is a great food among the super healthy foods. Chicken thighs and breast are the good source of lean protein. Chicken breast helps to gain muscle. It contains 165 calories.
Sea fish are a great source of high protein. The best protein-containing fishes are salmon, cod, halibut, trout, tilapia and also sardine which is very low in fats but high in iron and potassium. So fish is also a super healthy foods among the list I have discussed.
Dried fish contains the protein. Fish contains omega-3 fatty acids which helps to reduce many heart problems such as cholesterol, heart failure, heart attack, high blood pressure. Low fat containing fishes are also helped to manage weight and loses weight in a healthy process.
It is true that excessive red meat is never good for heart health, but a decent amount of lamb contains high protein, fatty acids, iron, magnesium, potassium and also omega-3 fatty acids which helps to keep healthy human body.
But make sure you are not consuming it in excessive amount, because it can increase brain
and heart problems.
45. Other healthy foods
There are also other healthy foods which are very nutritious and healthy such as brown breads, barley, honey, coffee
, chocolate, avocado, kiwi and also pumpkin which are very healthy to keep human body healthy and active.
Every fruit and vegetable has its own quality to eat. They helps to keep away all the serious diseases from our life.
What not to eat ?