The food we eat creates a drastic effect on our overall health, we are what we eat. The first and foremost way to have a balanced diet is to choose from the healthy food group that is full of nutrients, i.e. vitamins, protein, and fiber. Such foods choices not only aid in improving our health but also keep us fit and lessen the risk caused by unwanted diseases. Fruits and vegetables are packed with minerals, fiber, and vitamins and make our immune system stronger. There are plenty of foods that are healthy and beneficial in many ways and every country produce particular foods. However, we have made a list of 10 healthiest foods in the world.
Lemons are one of the gifts of God for the human being. They are rich in Vitamin C, A, B6, E, Niacin, Folate, Riboflavin, Potassium, Iron, Zinc, Magnesium, and Thiamin. It has antioxidant properties and includes flavonoids which are considered as the anti-cancer element. They not only cleanse our stomach and purify our blood but also make our immune system strong. Since ages, lemons have been used in home remedies to treat various diseases such as indigestion, toothache, bleeding, rheumatism, cholera and many more. Women have been using lemons to deal with face and hair related problems.
Broccoli is considered as one of the healthiest food in the world. It is a powerhouse of nutrition, especially for kids. A medium sized broccoli can fulfill your daily requirement of Vitamin C and K, even it has twice the amount of Vitamin C your body needs on daily basis. Vitamin C is an essential vitamin which keeps your skin look younger and fresh. It is also rich in folate and these nutrients not only keep the bones stronger but also help to reduce the risk of cancer.
We have always heard to avoid foods that are rich in fats. On the contrary, avocado is one unique food which is rich in healthy fats. It has high nutritional value and has been used in various continental dishes. 100 gm serving of Avocado contains 26% of Vitamin K, 20% of Folate, 17% of Vitamin C, 14% of B5 and Potassium, 13% of Vitamin B6 and 10% of Vitamin E as per recommended daily intake. Apart from all those precious vitamins it also has traces B3, B2, B1, Phosphorous, Iron, Zinc, Manganese, Copper, Magnesium and Vitamin A. It is low in saturated fat and cholesterol and sodium free fruit. Studies have shown it is beneficial in reducing cholesterol and blood triglycerides hence reducing the risk of heart disease.
In the list of healthy grains, Oats are on top of the list. They are packed with antioxidants, minerals, vitamins, and fiber. They are gluten-free and contain 191% of RDA of manganese. They are the good source of carbohydrate, fiber and as well as proteins. According to the research serotonin level is increased in the brain after consuming oats, which in result helps people to feel less depressed and carefree. Avenanthramides, an antioxidant is also found in oats which are the best to reduce blood pressure. They are also supposed to lessen LDL levels along with lowering the sugar level. Many people use oats to reduce their weight.
Salmon and other fish like Tuna are rich in Omega 3 fatty acids EPA and DHA. They are very nutritious and tasty. Salmon is packed with high-quality protein also which is a building block for muscles. All the B vitamins B1, B2, B3, B5, B6, B9, and B12 are present in salmon and essential for reducing inflammation and repairing the DNA as well as maintaining the functions of the brain, thus lessen the risk of Alzheimer’s and other tumors. It also contains Selenium, a rare mineral which aids in decreasing the risk of thyroid, improving bones health and lowering the chances of cancer. It also regulates the level of insulin in the body.
Bananas are one of the popular foods of the world. They are rich in potassium which is an essential mineral to keep the balance of sodium in the body, hence resulting in decreasing the blood pressure. Each banana can fulfill 12% of your daily requirement of potassium. Potassium is also good for kidney’s health and prevents to form stones in kidneys. Studies found that eating one banana every day also reduces the risk of the asthma attack in children. They are also effective in treating diarrhea and another digestive issue.
Yogurt is a tasteful treat not only for your mouth but for your health too. It has high nutritional and low caloric value and a good source of calcium, protein as well as potassium. Each cup of yogurt contains 8.5 grams of protein. Yogurt is also used to reduce blood pressure and is a part of Dietary Approaches to Stop Hypertension. Studies show that the probiotics found in yogurt improves digestibility, lower the cholesterol level and enhanced the immune system.
Another superfood on the list is Spinach. It is from the group of leafy green vegetables and an important source of iron. It is low in calories and high in minerals like potassium, manganese, calcium, iron, zinc, and magnesium. Vitamins like Vitamin A, B, C, B6, Riboflavin, and Niacin are also found in it. It is also rich in beta-carotene which works magic for eyes’ health. Minerals found in spinach are supposed to have neurological benefits, increase concentration and prevent Alzheimer’s disease. It is also a beneficial food to lower blood pressure, improve metabolism and strengthen your muscle.
Almonds are one of the healthy nuts and consumed widely for its amazing health benefits. They are the rich source of Calcium, iron, niacin, magnesium, copper, zinc and most importantly Vitamin E. They possess great medicinal value and called food for the brain. Eating almonds daily is believed to sharpen your memory and brain health. They also regulate cholesterol level in your body. Almonds have been used by women since ages to enhance their beauty. Almond oil and face masks are used to improve skin complexion.
Garlic is a magical plant and considered as the medicinal herb. It consists of a superb therapeutic component called allicin which is rich in sulfur. The presence of Sulphur gives garlic that particular pungent flavor and smell. It is filled with manganese, phosphorus, iron, and calcium. Garlic and its juice are used as antiseptic for wound treatment due to its antifungal and antibacterial properties. Consuming garlic on daily basis can lower the risk of colon cancer. It also boosts the immune system and works wonder in combating with cold and flu. High blood pressure and diabetic patients use garlic as the home remedy to lower their blood pressure, detox their body and lower their insulin level.
10 healthiest foods in the world, conclusion
Consuming healthy foods not only keeps away obesity and other ailments but also keeps the body in shape and well as mentally fit. High caloric food not only creates stomach disorder but also lack of nutrition, so it is necessary to make healthy choices. So, always choose wisely and add food from each food group in your daily diet to stay healthy and strong.