Eating nutrient rich foods is important in promoting a healthy lifestyle. They contain a lot of vitamins and minerals which nourish your body and protect you from illnesses. Processed foods have excess sodium, added sugars and saturated fats which may contribute to weight gain and increase in health related issues. Change your diet by adding foods rich in minerals and vitamins .The goal is to create a well balanced diet containing all the essentials. Some of these foods include:
Tomatoes
Red tomatoes contain healthy sugars and carbohydrates which provide you with energy and sustain your glucose levels. You get potassium, phosphorus and calcium from eating a tomato. These three nutrients help to reduce the risks of heart disease and diabetes, reduced constipation, and protects your eyes form light damage. You can eat more tomatoes by adding them to your sandwiches, salads, preparing them in food, or blending them in fruit juices.
Bananas
Bananas are a good source of potassium, phosphorus and magnesium. Potassium helps maintain blood pressure and aids in preventing heart- illnesses. Bananas will provide your body with natural carbohydrates and sugars which are a good source of energy. You can add bananas to your diet by blending them in smoothies, adding them to cereal or eating them as a snack.
Kale
Vegetables are naturally low in fat and calories and have a variety of vitamins and minerals. Kale is loaded with minerals, fibre, vitamins and anti-oxidants. Kale provides us with vitamin C, A, and K1 which are essential to the body. The potassium in kale may help you reduce risk in heart-related illnesses and diabetes. High intake the fibre in kale lowers your blood sugar and improves your insulin levels. Vitamin K is essential, for strong and healthy bones. You can serve kale as your side-dish, salads or add it to your smoothies.
Berries
Most berries are rich in vitamins fibre and antioxidants. Blueberries contain iron, magnesium, phosphorus zinc and vitamin K which help you in skin heath, blood pressure, diabetes and bone structure.
Acai berries can be consumed fresh, frozen or dried. Dried fruit contains up to three times the fibre in fresh or frozen fruits. Acai berry powder is rich in protein, antioxidants and anti-inflammatory compounds that help reduce the risk of liver and kidney failure, and Alzheimer’s disease. You can serve it in your salads, juices and smoothies.
Dark chocolate
Pure dark chocolate made from cocoa seeds. You should not confuse dark chocolate with processed chocolate. Dark chocolate is 100% organic and sugar free. It is rich in fibre, potassium, iron, copper magnesium and zinc. These minerals help improve blood flow and reduce blood pressure. Iron helps in production of haemoglobin, which helps in the transportation of oxygen from the lungs to the body. You can serve dark chocolate in cereals, smoothies or pastries.
Beans
Beans are categorized as legumes. They have the nutritional value contained in vegetables and proteins .Rich in protein, amino acids, fibre and vitamins; they can help you increase your digestive health. Soya beans support the production of insulin, which regulates your blood sugar and prevents diabetes. Beans are a source of high protein which is essential in almost all body functions.
The fat protein and low cholesterol can help you manage your weight. You can serve beans for breakfast or eat rice and beans with vegetables for dinner.
Sweet Potatoes
Sweet potatoes are rich in fibre, potassium, vitamin A and natural sugar. The high amounts of fibre can help you with diabetes, blood pressure and constipation. The beta-carotene in sweet potatoes in converted to vitamin A, which offers you protection against asthma, heart diseases and blurred vision or loss of eyesight. You can roast them, boil them, or add them to your pastries to benefit from their high nutritional value.
Garlic
Garlic has been used as medicinal for thousands of years. It has been used for heart attacks, hypertension, arthrosclerosis and reducing the risk of cancer. Garlic has a sulphur compound that lowers your blood pressure and cholesterol. It has been proven that garlic works better than medical antibiotics. You can use garlic to help treat bronchitis, tuberculosis, diabetes and fevers. Garlic can be eaten raw and cooked. You can infuse them in your salads and pastries to provide rich flavour and nutritional value.
Peanuts
Eating peanuts every other day is associated with health benefits like increased cognitive functions and protection from Alzheimer’s and heart disease. If you eat nuts, you are at a lower risk of developing chronic, respiratory and neurodegenerative diseases.
Peanuts are rich in proteins, fibre fatty acids and anti-oxidants. These essential nutrients have plenty of health benefits, some of which are still being discovered. Peanut butter is rich in natural fat that you can supplement with processed fat for a healthy weight-loss journey. You can serve peanuts in sandwiches, salads, cook them in pastries or just have them as a snack.
Mushrooms
Mushrooms are edible fungi. They are rich in anti-oxidants, vitamin d, high fibre and potassium. Increased consumption in mushrooms can help you with obesity, diabetes and heart disease. Mushrooms can be a good source of sodium, and vitamin C which help to regulate your blood pressure.
They are low in sugar and fat and can help you in weight loss. The antioxidants in mushrooms helps your body get rid of chemicals than can harm your cells and cause cancer.
Yogurts
Yogurt is made by fermenting milk using bacteria. The bacteria cause the milk to produce lactic acid and curdle to give it the taste and texture. Yoghurt contains calcium which is necessary for you growth, strong bones and healthy teeth. Minerals found in yogurt; potassium, magnesium and phosphorus are essential for regulating metabolism and bone health. The protein found in yoghurt can help can help you with appetite regulation and hormone production. Yogurt can be served for breakfast, as a snack or can be added to meats and pastries during cooking.
Conclusion
It is essential to make the most in what we consume. The best way is by choosing a diet with plenty of healthy minerals, vitamin, protein and fibre. Add nutrient-filled foods into your meals and snacks to create a balanced diet and reduce health related risks of calorie-filled foods.
