1. Milk: Remember how your mother used to force you to drink two glasses of milk every day when you were a child? You will for a number of good reasons. Milk is very rich in calcium and also helps in burning fat. With the increasing incidence of osteoporosis and arthritis among older men, having skim milk regularly works wonders for your health. A cup of milk for breakfast, a meeting before bedtime, and daily meals.
2. Eggs: Eggs are the best sources of dietary protein. They are rich in choline, an antioxidant that increases the risk of breast cancer and eye diseases. Although most of them do not because of us, consuming eggs for their cholesterol-inducing properties tends to, we fail to realize that eating them in moderation actually leads to a healthy heart. Eating one egg a day helps to strengthen the immune system, and the skin and hair shine healthy. However, heart patients are recommended to limit their intake to two per week.
3. Avocado: Despite being classified as dangerous as a buttery fruit, the nutritional goodness of lactation isn’t wrapped in the avocado’s namesake cholesterol anyway. Avocados are rich in vitamin E, folic acid and potassium and reduce the risk of heart disease and blindness. One or two salads will not only taste good, but will also support the inclusion of beta-carotene.
4. Olive Oil: Olive oil is nothing less than a blessing when it comes to maintaining a healthy heart. With its wealth of good monounsaturated fats and antioxidants, it helps reduce the chances of cancer and Alzheimer’s. The virgin varieties on the market are an excellent source of antioxidants and are full of rich flavour. Cooking with olive oil is not only delicious food, but it also aids in the absorption of the betaarotenoid present.
5. Nuts: Although calories are high and should be eaten in moderation, the calories in nuts mainly come from the high level of monounsaturated fatty acids, which are very beneficial for health. Eating foods rich in these fatty acids may help lower bad cholesterol and reduce the risk of heart disease and stroke. And for their heart benefits, nuts are also a great source of protein, fiber, antioxidants, fatty acids, vitamins and minerals. It’s worth noting that peanuts are a legume and have different nutritional profiles to nuts, but there are many other good options to choose from, including Brazil nuts, cashews, walnuts, walnuts, pistachios, and plucks.
6. Oily fish: Oily fish – such as salmon, mackerel, sardines and trout – are known to have health benefits when eaten in moderation (two to four servings per week). Not only are they a great source of vitamins and minerals — including immune-boosting vitamin A and D — but they’re rich in omega-3 fatty acids. These extremely healthy polyunsaturated fatty acids have many health benefits having reduced risks of heart disease, brain damage, stroke, dementia and prostate cancer. The research findings published in the British Journal of Ophthalmology also suggest that omega-3 fatty acids may affect eye health, as it will benefit the progression of age-related macular degeneration.
7. Beetroot: Beetroot is one of the latest vegetables to be celebrated as a “superfood,” and in terms of reported health benefits, it’s easy to see why. Several studies have suggested that drinking beetroot juice with exercise improves endurance, cholesterol and blood pressure, improves health, reduces heart and liver function, dementia risk and fights cancer. This versatile vegetable is also a good source of several vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and folic acid, which helps reduce the risk of birth defects in unborn babies, as well as helps prevent anemia.
8. The onion family (part of the Allium genus) contains many foods that work wonders for our health, including onions, garlic, leeks, and chives: onions. Studies have shown that both onions and garlic can help lower cholesterol levels, while results published in the Journal of Nutrition showed that onions may help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, and can help against bacteria and diseases to fight the body, while a study conducted by researchers at King’s College London and the University of East Anglia found that eating food from the onion family can help prevent osteoporosis.
9. Dark leafy greens: Dark leafy greens like spinach, kale and watercress are automatically considered a healthy diet for many because of the “eating greens” mantra that has been on our minds over the years. However, this belief in the healing power of green vegetables stands, as these vegetables are chock-full of nutrients like iron, calcium, potassium, and vitamin C, and packed with health-promoting phytochemicals. Some of the purported health benefits of eating greens include lowering blood pressure, improving eye health, and reducing risks for cognitive abilities.
10. Quinoa: Quinoa has only recently become widely available and popular in many places, but it has quickly become popular with healthy eaters due to its great benefits for the body. Usually treated like a grain (even though it’s actually a seed), quinoa can be used in place of pasta, wheat, or oats for a highly nutritious meal. Quinoa, like most grains, is high in fiber, which makes it great for your digestive system, but perhaps its best feature is that it’s one of the few plants with high-quality protein containing all eight essential amino acids. In addition, quinoa is a great source of nutrients such as magnesium, manganese, iron, calcium, potassium, and several B vitamins.