Irrespective of whether you want to lose weight, live a healthier life or get in a better shape, regular consumption of a healthy diet comes with many benefits. Sneaking food recipes that are packed with nutrients into your diet will make you more productive while keeping common and chronic illnesses at bay. It will also help in maintaining a healthy weight and improved the quality of your life among other health benefits. Here are 11 all-time food recipes you should never miss in your regular diet:
Onions are flavorful bulbs that are loaded with nutrients. According to Victoria Jarzabkowski, a nutritionist at the University of Texas in Austin, onion is a super-healthy recipe that contains flavonoids and phytochemicals that commonly occur in fruits and vegetables. These ingredients react with your body to trigger healthy reactions. Researches have shown that onions can lower the risk of cardiovascular disease, stroke, and Parkinson’s disease.
Garlic contains a compound referred to as Allchin, which is renowned for its medicinal properties. It is also loaded with helpful minerals and vitamins, including manganese, selenium, calcium, potassium, phosphorous, vitamin B6, vitamin C. It is suggested that garlic contain a little bit of nearly everything that your body requires. It can help in combating illnesses, including the common cold, high blood pressure and heart disease. Its antioxidants can help to prevent dementia and Alzheimer’s disease.
Fish like salmon, tuna, mackerel, trout and sardines are packed with omega-3 fatty acids. According to Rachel Johnson, Ph.D., RD, Bickford Professor of Nutrition at the University of Vermont, omega-3 fatty acids have an anti-clotting effect that ensures improved flow of blood. Also, omega3s help in reducing the risk of heart disease. Get at least two 3.5 ounces servings of oily fish every week, recommends the American Heart Association.
4 Low-fat Yogurt or Milk
According to Johnson, dairy products are rich in potassium and may be effective in lowering blood pressure. Consuming fat-free or low-fat dairy products will give you no saturated fat that can raise your cholesterol levels. You can also find potassium from other sources like fruits and vegetables.
Just like fruits, vegetables are rich in vitamins and minerals. All that are green, yellow or orange in color contain magnesium, Iron, calcium, beta-carotene and vitamins B complex, A, C, and K. By incorporating vegetables in your daily diet, you are less likely to develop chronic illnesses like stroke, cancer, and type-2 diabetes. Vegetables are also rich in fiber that helps in digestion and weight loss. Some of the good options include spinach, kales, carrots, broccoli, and tomatoes among others. Depending on the amount of calories you need, consume one to four cups of vegetables on a daily basis.
Fruits are recognized due to their vitamins and minerals contents. Fruits contain essential nutrients like potassium, folate, and vitamin C among many more. They are also loaded with phytochemicals that can reduce the risks of chronic illnesses, including bone loss, kidney stones, heart disease and cancer. Some of the fruits you can incorporate in your daily diet include strawberries, citrus fruit, blueberries, pineapples, avocados, bananas, etc. consume two and half cups of fruits everyday depending on your caloric requirements. You can have them as juices, snacks or include them in food salads.
7 Olive Oil
Olive oil contains monounsaturated fatty acids (MUFAs) that are considered a healthy dietary fat. Studies have shown that people who regularly consume MUFAs are less likely to suffer from cardiovascular disease and type-2 diabetes. Also, such oils help to normalize blood clotting. However, since all oils are rich in calories, they should be used in moderation. Instead of going for fatty foods, choose MUFA-rich foods and stick with margarine. Also, note that you can’t make processed foods healthy by adding olive oil to them.
Water is no food, but it is very essential in any healthy diet. It helps in digestion and aids metabolic reactions in the body. You can prepare healthy soups by boiling certain recipes in water. As health professionals recommend, aim to drink a minimum of 8 glasses of water in a day. However, you may require more water if you engage in physical activities that make you sweat.
9 Green Tea
Whether spiced or not, green tea happens to be among the best fat-burning foods you can find around. It can boost metabolism, thanks to a compound called EGCG. Studies have shown that drinking up to four cups in a day helps in weight loss. You can add spices to green tea to improve the taste of this amazing beverage. Best spices include lemon, agave nectar, and cayenne.
Instead of adding sugar to your beverages, you can use honey because it is renowned to have many health benefits. Honey is a natural sweetener that comes with many health benefits, such as alleviating allergies, boosting energy levels, improves cognitive function, suppresses coughs and improves sleep among others.
Salt is a basic element through which your body is made. Without salt in your body, most functions would become compromised. It helps in stabilizing heartbeats, regulates blood pressure, extracts excessive acidity in your body and balances sugar levels in your blood among many other functions. However, excessive use of salt can contribute to serious medical conditions like high blood pressure and heart disease. It should thus be consumed in moderation.
All these 11 recipes play a significant role in improving your overall heath. They should make part of your healthy diet enhance the quality of your life. It is important to consult a nutritionist or a doctor before making significant changes to your diet. Eat well and you will live longer!
Willo Conner has been a freelance writer since 2006 who enjoys writing and reading about beauty and health. He is assisting people with health, beauty, food and fitness issues. He writes passionately on anything that involves the human body and loves to dispense unbiased advice through his writing. Follow him here - Facebook, Twitter, Google+