A lot of us munch and eat even when we are not hungry. However, our diet and lifestyles are essential…
A lot of us munch and eat even when we are not hungry. However, our diet and lifestyles are essential in determining our health. When it comes to eating healthy, there is a wide range of healing food that helps us maintain a healthful lifestyle. In the modern world, eating healthy can be quite a challenge. There are so many unhealthy options all around us that it can be challenging to stick to a healthy diet. We believe it is okay to indulge in your cravings, but we do need to understand that in the long-run, healthy food is extremely vital. Therefore, we have got you a list of healing foods that must be a part of your diet.
1. Leafy Greens – Leafy vegetables like kale, lettuce, spinach, cabbage etc. are an excellent source of nutrients and healing antioxidants. They make for a powerhouse of dietary fibre. Fibres are essential for the body as they help maintain blood sugar levels and are also essential for heart health. They make you feel full faster and thus prompt you to eat less. They also work wonders on digestion as they facilitate bowel movements.
2. Eggs – They are one of the best sources of protein. Proteins are vital for a human body as help in forming muscles and aiding weight loss. Moreover, eggs also consist of vitamin D, which is necessary for bone health and nutrients that balance blood sugar levels. They also play a role in averting the risk of heart diseases. Eggs are beneficial for the nervous system as well. However, for vegetarians, paneer, soy, tofu and legumes can be a substitute as they are plant-based sources of protein.
3. Nuts – Nuts like cashews, almonds and walnuts are packed with a host of nutrients. Cashews and almonds are rich in magnesium, zinc, calcium, iron, Vitamin E and folate. Moreover, they are also loaded with a high amount of healthy fats and are among one of the best sources of protein. The monosaturated fats help keep heart-related diseases and risks at bay.
4. Milk – Milk is extremely rich in calcium and has been a favourite health drink, especially among Indians. Milk is one of those dairy products that is considered as ‘complete food’ as it is rich in protein, fat, carbohydrates, vitamin and various other minerals. These are very important when it is about maintaining good health. Milk is known as one of the essential foods for bone and teeth health. This is because it is packed with calcium and vitamin D. Milk is also loaded with several other beneficial nutrients like magnesium, protein, vitamin A, D, B1, B2 and B12, potassium etc.
1. Consume a variety of foods – To lead a healthy lifestyle; we need more than forty different nutrients. Any single food cannot provide you with all of the nutrients. Therefore, it is not about a single meal with the same food. You need to have a balanced diet as that will help you stay healthy.
2. You should have plenty of carbohydrates in your diet – At least around half the calories in our diet should be from foods that have rich carbohydrates. This includes rice, potatoes, cereals, pasta, bread etc. We advise you to consume at least one of these in all your meals. Moreover, for an increase in fibre intake, you can eat whole grain foods like wholegrain bread, cereals and pasta.
3. Replace saturated fats with unsaturated fat – Fats are essential for good health, just like protein and fibre. However, there are certain good fats, and there are bad fats. Too many fats can also lead to adverse effects on cardiovascular health and weight. The consumption of total and saturated fats should be limited, and trans fats should be avoided entirely. While buying food in a supermarket, you can read the label on the packet to get a clear picture of whether the food item contains trans fats or not. One way you can reduce the intake of fat is by steaming, boiling or baking food rather than frying it.
4. Eat fruits and vegetables every day – Fruits and vegetables are one of the most essential sources of vitamins, fibres and minerals. You should eat at least 3-4 servings of it every day.
5. Bring down your salt and sugar intake – A high intake of salt often results in high blood pressure and increases the risk of cardiovascular diseases. Therefore, it is essential you choose products with less sodium content. Moreover, sugar is rich in energy and therefore, should be in enjoyed in moderation and occasionally.
6. Do not skip meals and control the portion size – Eating a variety of food regularly is extremely important and beneficial. Skipping meals, especially breakfast, can often result in hunger pangs and overeating throughout the day. Moreover, if you pay attention to your portion size, you will be able to choose the calories you consume.
7. Drink lots of fluids – An adult body requires at least 2 litres of fluids every day. Water is the best source for this. Fruit juices, milk, soft drinks etc. can also be counted as healthy fluids.
8. Maintaining a healthy body weight – You can determine the right weight for yourself with you gender, age, height etc. Being overweight can significantly increase the chances of disease. Therefore it is vital to eat carefully and exercise well.
9. Start working out – Physical activity is vital for your body. It not only helps you burn off extra calories and stay in shape but also helps in maintaining your circulatory system.
10. Do not stop because of one bad day – Just because you had a few extra calories or desserts does not mean you can go back to an unhealthy lifestyle. We all make mistakes here and there, and it is not worth letting all your hard work go to waste for one mistake.
The brain is one of the most crucial organs in the body. It is the control centre of the body and deals with the functioning of every other organ. So, it comes without saying that brain health is extremely important. It is important to have a healthy life to have a healthy brain, and the fundamental of a healthy life is a good and proper diet. Here are some super foods for improving your brain health:
Coffee is one of the popular stimulants used for heightened alertness and concentration. A good cup of coffee in the morning can take away the drowsiness and makes you ready for the day. There are two main components in coffee that help in improving your brain’s health; they are caffeine and anti-oxidants. The caffeine helps block a substance to the brain called adenosine, which makes a person sleepy and drowsy. The anti-oxidants help in reducing the risk of cognitive decline, stroke, Parkinson’s disease, and Alzheimer’s disease. It is advised to consume coffee in measure amounts as excess caffeine can affect sleep and cause sleep deprivation.
2. Fatty Fish
Fatty fishes such as salmon, trout, herring, tuna, and sardines are good sources of omega-3 fatty acids. Our brains consist of fat which amounts to 50%, and half of that fat is of the omega-3 kind. This fatty acid helps in building membranes around each cell in the body, especially the ones in the brain, thus increasing the structural integrity of the neurons. Omega-3 can also help age-related mental decline and help reduce the chances of Alzheimer’s disease. A study also noted that people with good enough omega-3 fatty acid in the body had increased the flow of blood and better cognition. It was also noted that there is a good amount of grey matter (contains most of the nerve cells) in people who consume boiled or cooked fish daily.
3. Dark Chocolate
Cocoa powder and its variation in the dark chocolate is packed with brain-boosting compounds such as flavonoids, caffeine, and anti-oxidants. The flavonoids encourage the growth of neuron and blood vessels in the brain, which is involved in memory and learning. These flavonoids are a group of plant anti-oxidant material. Researchers have discovered that people who consume dark chocolate daily have better plasticity in the brain, which is crucial for learning and improved cognition. It has also been found that cocoa is a mood booster, which makes you more receptive to positive responses in your environment. Cocoa stimulates the blood flow to the brain, which helps you in improving your performance is physical task activity.
Similar to dark chocolate, a lot of berries contain anti-oxidants of the flavonoid nature. Some of these berries are strawberries, blackberries, blueberries, blackcurrants, and mulberries. These berries can reduce inflammation within the body. The antioxidants from the blueberries accumulate within the brain and improve the communication between the brain cells. All of these berries have been proven to delay age-related neurodegenerative diseases and the gradual decline of cognition. They have also been shown to increase the overall plasticity in the brain, which means it helps to form new connections, boosting memory and learning. A good way to incorporate them into your diet is to add them to your breakfast or consume them through a smoothie.
Nuts such as sunflower seeds, almonds, hazelnuts, and walnuts are extremely good sources of anti-oxidants and omega three fatty acids. Studies show that consuming nuts can improve your heart’s health which as a result improves your brain’s health. These can also improve the function of your brain during old age. They contain vitamin E which protects the cell from oxidation caused by free radicals. They also improve cognition and reduce the risk of Alzheimer’s disease. You can incorporate these nuts into your diet as snacks in between meals.