There is a proverb health is wealth. In this modern era of technology, we can easily learn about the food that makes our body organs healthy and function properly. The need of the hour is we should gradually develop health-giving habits to enjoy all perks of life.
Basic rationales are
❏ Eat healthy food
❏ Take part in physical activities
❏ Maintain ideal weight
❏ Take a proper sleep
What Healthy Diet is?
Healthy food or diet is synonymous with enjoying your meal as well as obtaining more energy. Rather than complicating a healthy diet plan, we need to simplify it. Just think of adding colors to your plate. Try plenty of fruits and vegetables as per your taste.
Significance of Macro-Nutrient Rich Foods:
Our body needs three main macro-nutrients i.e., proteins, fats, and carbohydrates to function properly. Protein is the building block of life and is found in bones, skin, muscle, hair. Fats are used by the body as a source of fuel. Carbohydrates are the actual source of energy. They fuel our brain, heart-muscles, kidneys, and central nervous system.
Healthy Food for the Liver:
The liver is responsible to regulate chemical levels in the blood, metabolism, excretion, and blood purification. Foods that are good for liver health:
Coffee: It protects against liver cancer and fatty liver disease. It enhances protective anti-oxidants in the liver.
Oatmeal, Green tea, Garlic, Berries, Grapes Prickly pear, Avocado, Banana, Carrots, Fig, Lemon, Papaya, Watermelon, Nuts, and olive oil.
Foods Beneficial for the Heart:
The key responsibilities of the heart are to pump oxygenated blood, supply nutrients to the body remove carbon dioxide and maintain adequate B.P.
Certain food items can provoke blood pressure or influence cholesterol level. Following foods are highly recommended for the better health of the heart.
1.Leafy Green Vegetables:
These are a great source of Vitamin K and nitrates which help to maintain adequate blood pressure and better arterial function. Study shows that there would be a low risk of heart disease if you intake more leafy green vegetables.
These are a rich source of fiber and fiber may help you reduce cholesterol level and heart disease risk.
Berries are a source of soluble fiber that decelerates the movement of food in the digestive tract. This makes you feel satisfied with the low intake of food which helps in weight management. Berries are antioxidants and protect us against oxidative stress that may lead to heart disease.
Avocados, Walnuts, Fatty fish and Fish oil, Seeds, Garlic, Olive oil, Green tea
Foods for Brain Health:
The brain regulates every process of our body. Following is the list of food that boosts the functioning of the brain:
Fatty fish i.e., source of omega 3s
Coffee, Blueberries, Turmeric, and Broccoli are highly recommended by nutritionists to enhance brain health.
Follow a diet plan that won’t leave you unsatisfied or hungry. Following foods can satisfy your appetite and help reduce your weight:
Eggs are nutrient-dense and can extremely satisfy your appetite.
Leafy greens are low in calories but rich in fiber that keeps you satisfied.
Boiled potatoes, soups, Apple cider vinegar and fruits.
To intake maximum nutrients in one meal, plan your calorie budget sensibly. Try recipes that incorporate all healthy ingredients and are tasty for the kids.
Garlic chicken stir fry: includes chicken, garlic, ginger, and tons of vegetables
Lemon pepper salmon: includes garlic, tomatoes, cilantro and fish
Ratatouille: Mediterranean dish loaded with fresh vegetables.
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