Hello friend, as we know that our food creates our health, our body becomes like the food we eat, good food keeps our body completely balanced along with good health, some fruits, vegetables and some Contains seeds, which nature has given us as a boon, some such foods that will keep you healthy
1. Dry Dates
Include dates containing fiber, magnesium, iron, vitamins and calcium in the daily diet. It helps in keeping the body warm in winter.
– Maintains energy level in the body, keeps heart healthy, digestion is correct and gives relief in joint pain.
Powdered dates can be put in place of sugar in dry fruit laddoos, which will also reduce the intake of sugar. Eat dates with warm milk in the morning. Jaggery and dates are also eaten in this season.
Moringa leaves, seeds and pods are rich in antioxidants, amino acids, vitamins and minerals.
Moringa leaves contain protein that provides all nine major amino acids needed by the body. The seeds are high in oleic acid. On the other hand, pods are a rich source of vitamin-C. Moringa is very helpful in improving and enhancing immunity. Motinga flowers, leaves and pods can be consumed as a vegetable.
Regular consumption of Gooseberry gives a healthy body and glowing skin. It is also beneficial for eyesight and hair. It strengthens immunity, controls blood sugar and lipids. Drink the juice of one fresh Gooseberry daily. Eat it in the form of chutney or candy. Buff the gooseberries into pieces and add black salt. Also add ginger powder as it is also necessary to consume it in winters. Dry it in the air and eat 5-6 pieces in a day.
Cinnamon has the ability to relieve cold and soothe a sore throat. It has been used for years as a natural immunity booster and also to treat type 2 diabetes. Cinnamon’s main ingredient, MCHP, works in much the same way as the hormone insulin, removing excess sugar from the bloodstream. – Cinnamon in the blood cholesterol and blood pressure along with fat levels also reduces. everyday half a teaspoon of cinnamon small spoon quantity in food include.
The Best healthy indian food and Benefits
Eat fat, the essential health advice is hidden in this saying of old men wearing moto, first of all it is Know what is called coarse grain. Barley, oats, millet, jowar, ragi, gram, maize, savanna, kodo etc. Thick • grains or courses are called grains. It is nothing less than a super food. There are two reasons for calling them coarse grains. One, fiber is available in abundance in them, secondly these grains grow in less water and less fertile land.
A good source of calcium and iron. Beneficial in anemia, joint pain, osteoporosis and diabetes. It can be eaten by mixing it in multigrain flour or in the form of roti, cheela, upma, idli, vermicelli and halwa.
It is rich in fiber and protein. It is also helpful in maintaining good eyesight and removing anemia. It contains amino acids, calcium, zinc, iron, magnesium, phosphorus, potassium and vitamins B-6, C, E. It is better to eat it by sprouting, soaking, grinding or baking. You can make and eat roti, jaggery tikki, baffle-baati, porridge, khichdi etc.less proud
It is the most digestible coarse grain. It is used in most of the baby food and bread industries. The calcium present in it makes bones strong. Its consumption is beneficial for pregnant women and the days after delivery. Contains potassium and phosphorus
There is also a good quantity. It is beneficial in constipation
It contains fibres, anti-oxidants, magnesium etc. Eight types of amino acids are found in barley, which help in the formation of insulin in the body, so it is beneficial in diabetes. Barley is also helpful in removing obesity and constipation, reducing cholesterol. It is also consumed in the form of porridge, roti, khichdi, fortified oats.
It is especially prevalent among the tribes. It contains fat, protein, fiber. Due to its low glycemic index, diabetic patients are advised to use it in place of rice.
maize vitamin A and
It is rich in folic acid, which is beneficial in anemia and heart diseases. In pregnant women, it removes the lack of blood and keeps the fetus healthy. Due to the high calorie intake, people suffering from obesity should not consume it.
Note– Some coarse cereals like millet, jowar etc. contain some nutritional inhibitors like pytic acid, polyphenols and amylase, which inhibit the absorption of nutrients in the body. But some methods such as roasting, germination, soaking and malting remove the anti-nutritional content of coarse grains. Most of the unwanted enzymes are destroyed after germination and sun drying. These are beneficial for coarse cereals, infant food formulas as well as for the elderly.(Dr. Nazia Naeem, Ayurveda Physician)
5 super foods reduce the risk of cancer by 70%,
by:- Dr. KG Sharma MMS Medical College, Jaipur
Poor nutrition, obesity, physical inactivity and alcohol consumption are responsible for about 18 percent of cancer cases. A good diet can reduce many of the conditions that increase the risk of getting cancer. According to the American Institute for Cancer Research, if two-thirds of the daily plate consists of plant-based food and animal protein is less than one-third, the risk of cancer can be reduced by 70 percent. However, along with this, physical activity and a good routine are also necessary. Plant-based foods contain powerful micronutrients such as flavonoids and carotenoids. These are a type of antioxidants that reduce oxidation. oxidation. damages cells. which cause cancer.
(1) Cinnamon prevents cancer cells from spreading
• According to the National Institutes of Health • Cinnamon extract is able to stop the spread of cancer cells. In one test tube study, it reduced cancer cells in the head and neck and also reduced the size of tumors.
2) Turmeric: Directly targets cancer-causing enzymes
Turmeric contains an active ingredient called curcumin. It targets and eliminates specific types of enzymes related to cancer.
3) Garlic: Kills cancer cells
Garlic contains a compound called allicin. Research by the US National Center for Biotechnology Information has found that garlic kills cancer-causing cells, thereby reducing the risk of cancer.
4) Citrus fruits: Reduced risk of cancer of the digestive and respiratory systems
Citrus fruits contain phytonutrients – such as coumarins, polyphenols and limonoids. They stop cancer from growing. Consumption of citrus fruits reduces the risk of oral and stomach cancer by up to 50 percent.
5) Green tea reduces tumors and cells
It contains an antioxidant called catechins. Catechins keep free radicals away from damaged cells. Tumor shrinks. Decreases the growth of associated cells.
Best brain food : Try these combinations in your diet for brain health
Give 6 types of food to the brain, it prevents depression and anxiety
Food is directly related to our body as well as our mood. Dr. Uma Naidu, a psychiatrist at Harvard University, says that comfort foods like ice cream, pizza, burgers give taste, but do not have a positive effect on mood. According to Dr. Drew Ramsey, a psychiatrist at Columbia University in New York, minerals, including zinc, selenium and magnesium, present in food provide energy for cell activity and the brain. Iron, folate and vitamin B12 help make serotonin in the body. Serotonin chemical affects mood. Dr. Naidu and Dr. Ramsey have created a combination of the best brain-healthy foods that prevent depression and anxiety. This includes seafood, green vegetables, fruits, nuts and beans and dark chocolate.
- mind supplements, 20% Part of our food goes to the brain.
- 05%, Serotonin is a chemical made in our brain. 95% is made and stored in the intestines. serotonin Mood is the reason.
1) Green Leafy Salad
Green leafy vegetables contain nutrients in higher proportion. Spinach, beetroot and lettuce contain fiber, vitamin C and vitamin A. You can also take these substances in the form of soup. A small amount of seaweed can also be added to the diet once a week. It also contains iodine, fiber, zinc and phytonutrients (natural chemicals).
2) Fruits and vegetables of different colors
The more colors in the food, the better it is for the brain. Fruits and vegetables like red peppers, blueberries, broccoli and eggplants affect our memory, sleep and mood. Avocados can also be included in the diet, as they are a good source of healthy fat. It enhances the absorption of phytonutrients from other vegetables.
3) Sea food, chia seeds
Sea foods are a good source of vitamin B12, selenium, iron, zinc and protein. If you’re a vegetarian, chia seeds, flax seeds, and sea vegetables can all take in omega-3s. Oysters (oysters), mussels (a type of sea shell) are good sources of omega-3 fatty acids. These are essential for brain health.
4) Beans and Nuts
Eat half a cup of beans, nuts and seeds in your daily diet. Nuts including cashews, almonds, walnuts and pumpkin seeds are great snacks. They can also be taken by adding to fry dishes and salads. Lentils and legumes can also be added to soups and salads. It helps in reducing anxiety.
5) Turmeric and Black Pepper
According to Dr Ramsey’s study, turmeric improves memory. Concentration increases. Adding a pinch of black pepper to turmeric makes it more useful for our brain and body. Cinnamon, saffron and ginger are also good for the brain.
6) Dark Chocolate and Yeast
Foods containing yeast like yogurt improve the functioning of the intestines. At the same time, according to a survey conducted on 14,000 adults, people who regularly eat dark chocolate have a 70 percent lower risk of depression.
Best healthy vegetarian food
Arugula health benefits include protecting your heart, may help control weight, improve eye health, reduce cancer risk, aid digestion, control blood pressure Helps, helps prevent diabetes,
Nutritionally, this peppery green is a star. In one whole cup (100 grams) of fresh arugula leaves, you’ll get just 25 calories, 3.65 grams of carbohydrates and about 2.5 grams of protein and 1.6 grams of dietary fiber. Arugula also contains impressive amounts of vitamin C, vitamin A, vitamin K, folate. Talking about minerals, you will get plenty of calcium, potassium, magnesium, phosphorus, zinc and iron from arugula.
Spinach is a great staple to include in your diet. This leafy green vegetable grows year-round and is rich in vitamins and minerals.
Spinach is rich in many minerals that your body needs, including potassium. Consuming foods rich in potassium helps in lowering your blood pressure.
Spinach is rich in many nutrients, including vitamin A, vitamin C, vitamin K, iron, folate and potassium.
3) leafy greens
Leafy green vegetables are an important part of a healthy diet. They are full of vitamins, minerals and fiber but low in calories.
Eating a diet rich in leafy greens may offer many health benefits, including reducing the risk of obesity, heart disease, high blood pressure and mental decline.
Eggplants are a nutrient-rich food, which means they contain a good amount of vitamins, minerals and fiber with few calories.
Other studies have shown that eggplant may have a protective effect on the heart.
In one study, animals were fed raw or grilled eggplant for 30 days. Both types of heart function improved and the severity of heart attacks decreased.
Mushrooms are a rich, low-calorie source of fiber, protein and antioxidants. They can also reduce the risk of developing serious health conditions like Alzheimer’s, heart disease, cancer and diabetes.
Broccoli is a nutritional powerhouse rich in vitamins, minerals, fiber and antioxidants. Broccoli can be eaten cooked or eaten raw – both are completely healthy but provide different nutrients.
Although lettuce is known for its use in salads, it can be eaten in many ways.
Lettuce is a leafy vegetable that is famous for giving its base to salads. There are many types of lettuce,
is an excellent source of dietary fiber, vitamins C, K and B group vitamins and minerals such as manganese, potassium and magnesium. Cauliflower has a low calorific value and can be used as a substitute for rice and potatoes. Cooking cauliflower for a long time destroys most of the vitamins. Cooking cauliflower for 30 or more minutes reduces the health benefits of cauliflower by up to 75%.
One zucchini has just 25 calories (compared to a baked potato, for example, which has 130 calories . A zucchini has more potassium than a banana.
According to World’s Healthiest Foods Nutrition info, nutrients and vitamins found in zucchini can help prevent cancer and heart disease.
Asparagus contains fiber, potassium, and antioxidants, all of which may promote heart health.Asparagus is rich in fiber and water. Both help prevent constipation and maintain a healthy digestive tract, Meanwhile, iron, potassium, phosphorus, zinc, and magnesium are among the minerals that support bone health, and asparagus contains all of these.
Fights Effects of Aging
Promotes Bone Health
May Improve Liver Health
May Lower Cholesterol Levels
Supports Heart Health
12) Bell peppers:-
Bell peppers are low in calories and high in nutrients, including several important vitamins. A one-cup serving of chopped green bell pepper contains 120 milligrams of vitamin C. Vitamin C helps your body absorb iron and heal wounds. It may also play a role in preventing a variety of health conditions, including heart disease and cancer.
As you can see, both fennel and fennel seeds are low in calories but provide many important nutrients.Aside from manganese, fennel and its seeds contain other minerals vital to bone health, including potassium, magnesium, and calcium
Radishes are a good source of antioxidants like catechin, pyrogallol, vanillic acid, and other phenolic compounds. These root vegetables also have a good amount of vitamin C, which acts as an antioxidant to protect your cells from damage.
Supper Fruits food and Benefits
Tomato Nutrition Facts
One small (21 1/2″ diameter) tomato (91 grams) provides 16 calories, 0.8 grams of protein, 3.5 grams of carbohydrates and 0.2 grams of fat.
• Aids Eyesight
• May Reduce Risk of Prostate Cancer
• Supports Heart Health
•Protects Against Sun Damage
•May Reduce Risk of Diabetes Complications
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
•May help prevent osteoporosis
•Components may prevent cancer
•Supporting fetal health
The antioxidants, vitamins, and minerals found in blackberries deliver a variety of health benefits. Antioxidants such as anthocyanins hold many anti-inflammatory and anti-microbial properties. They may also combat diabetes and certain kinds of cancer.
Antioxidants help the body eliminate toxic substances known as free radicals
There is evidence that vitamins C and E may help protect a person’s ability to think and remember information as they get older. Raspberries contain these antioxidant vitamins.The National Cancer InstituteTrusted Source note that antioxidants from dietary sources may help protect the body from lung, esophageal, gastric, and other types of cancer.
Blueberry Nutrition Facts
One cup of raw blueberries (148g) provides 84 calories, 1g of protein, 21g of carbohydrates, and 0.5g of fat. Blueberries are an excellent source of vitamin C, vitamin K, and manganese. Decrease Cancer Risk
Some research suggests that eating foods with anthocyanins may also help to fend off cancer.
Strawberries are a delicious treat that as per the U.S. Department of Agriculture’s MyPlate guidelines, have a number of health benefits, too. According to a review of clinical studies published in the Journal of Agricultural and Food Chemistry, strawberries may also help ward off various illnesses:Inflammation Type 2 diabetes,Obesitt Metabolic syndrome,
Heart disease, Neurological issues,Certain types of cancers, Harmful microbes,
NUTS & SEEDS food list
• Pine nuts
• Pumpkin seeds
• Brazil nuts
• Macadamia nuts
• Hemp seeds
. Chia seeds
• Sesame seeds
• Sunflower seeds
Dairy food list
• Cottage cheese
• Greek yogurt
• Brie cheese
• Feta cheese
• Sour cream
•Full fat cheese
• Goats cheese
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