The Top 10 Healthy Foods

the-top-10-healthy-foods

The tasty, nutritious choice of foods helps you to maintain a healthy well-being, improve your mental health and develop immunity to resist against diseases. Here is the list of Top 10 foods considered to be the most healthy that must be included in the diet.
 

Apples

 
Apples

This miracle food that keeps the doctor away is an excellent source of antioxidants and are rich in flavonoids and dietary fiber. The antioxidants combat free radicals and help to reduce the risk of developing cancer hypertension diabetes andheart disease. This nutritional powerhouse is excellent to be included in your daily diet and the antioxidants might extend the lifespans.

Several researches found that the consumption of apple in the daily diet helps to reduce the levels of bad cholesterol and increase the levels of good cholesterol. Apple helps to reduce cellular death improving the neurological health and being rich in white edible portions, it can considerably reduce the risk of stroke.
 

Almonds

 
Almonds

The rich, crunchy, delicately flavored baddams packed with vitamins, protein, minerals, and fiber, are an excellent nutritious snack with plenty of health benefits. This incredibly popular tree nut rich in magnesium, vitamin E, iron, calcium, fiber, and riboflavin help to maintain healthy cholesterol levels. A handful of nuts every day can lower the risk of heart disease and cancer and helps you to maintain a healthy balanced diet. Despite of being high in fat, almonds with cardio protective effects are nutritious enough to improve the dietary vitamins with no increase in body weight.
 

Broccoli

 
broccoli

Broccoli is an edible green vegetable highly rich in plenty of nutrients that offer a wide variety of nutritional and medicinal benefits. Being rich in calcium, potassium, fiber, folate and phytonutrients, this leafy vegetable can possibly lower the risk of cancer, diabetes and heart diseases and has a significant role in preventing osteoarthritis. With high amount of vitamin C present in them, it is recommended to  consume about 150 percent daily to shorten the duration of the common cold. Go for broccoli and have a blissful health.
 

Blueberries

 
Blueberries

Blueberries are delicious summer treats rich in antioxidants, fiber and phytonutrients that may help to prevent disease and keep the body working properly. Regular usage of blueberries may reduce hypertension and may help in controlling body weight. Studies show that more blueberry consumption can reduce the likelihood of cognitive decline, risk for heart attack as it contain high levels of dietary flavonoids known as anthocyanins. Many researchers suggest that blueberries could help to treat Parkinson’s disease and other neurodegenerative disorders.
 

Oily fish

 
Oily fish

Oily fishes with their fillets filled up to 30% oil especially omega-3 fatty acids are found beneficial for heart and nervous system. Being abundant with vitamin A and D, oily fishes reduce the risk of inflammatory conditions including rheumatoid arthritis and other types. Salmon, Mackerel, Trout, Herring, Sardines and Anchovies belong to the category of oily fishes rich in omega-3 fatty acids. However studies also suggest that the patients who followed a low-fat diet with fish oil supplements showed a slow reduction in the prostate cancer progression.
 

Leafy green vegetables

 
Leafy green vegetables

Green leafy vegetables are known to be nutritious when consumed raw or cooked. They may provide a nutritious boost to your diet and have proved to lower a person’s risk of developing diabetes type 2.  Dark green leafy vegetables such are spinach and cabbage are rich in antioxidants, vitamins (vitamins A, B6, C, E and K) and minerals (selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron) and are advised to be consumed uncooked, steamed or very lightly boiled to obtain all nutrients.
 

Sweet potatoes

 
sweetpotatoes-main

Sweet potatoes rich in fiber are ranked number one when protein, vitamin A and C, nutrients such as calcium, iron and complex carbohydrates are considered. Packed with a powerful nutritious punch, sweet potatoes are known to reduce the risk of diabetes, obesity, heart disease and overall mortality. Being rich in beta carotene, dietary fiber, vitamin C, vitamin B6 and carotene they help in promoting a healthy complexion, increased energy, and overall lower weight.
 

Wheat germ

 
Wheat germ

Packed with the concentrated source of several essential nutrients such as vitamin E, folic acid, thiamin, zinc, magnesium, phosphorus and fatty acids, Wheat germ germinates to grow into a plant and is the embryo of the seed. Wheat germ being a good source of fiber and antioxidants, helps to prevent diseases, boost your immunity and keeps your heart and cardiovascular system healthy.
 

Avocados

 
Avocados

Avocados, rich in healthy fats act as a nutritional booster with variety of health benefits offered. With high fiber content and abundant vitamin K and vitamin E, health benefits include weight management, treating osteoarthritis and protection from cardiovascular diseases and diabetes. Studies suggest that regular avocado consumption lowers blood cholesterol levels and can even destroy some of the pre-cancerous cells.
 

Oatmeal

 
Oatmeal

Oatmeal is the powerful food known to serve as the quick healthy nutritious breakfast pack with hearty flavors for generations. This whole grain powerhouse rich in fiber can reduce your blood cholesterol levels and offer cardiovascular heart benefits if accompanied with a low-fat diet. Oatmeal with complex carbohydrates slows down digestion and stabilize the blood glucose levels and are rich in B vitamins, omega-3 fatty acids, folate and potassium.

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