Nutrition: 6 of the best foods for daily consumption

Many people follow the same diet and consume the same foods almost every week. Nutrition…

How to Create a Healthy Plate

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6 of the best foods for daily consumption

Many people follow the same diet and consume the same foods almost every week. However, incorporating the following foods into your weekly diet plan can help you stay healthy and full of energy.

This article examines some of the healthiest foods that should be included in your daily diet. We will see what the research says about the health benefits and some tips for consuming these foods.

1. Lean protein

We need protein for healthy growth and to maintain muscle mass.

Eating protein at every meal can help balance blood sugar levels and avoid the spikes that can occur when eating carbohydrates without protein.

The amount of protein a person needs depends on factors such as gender, age and weight. In addition, protein needs vary depending on the frequency, intensity, and type of daily activity and whether a woman is pregnant or breastfeeding.

2. Broccoli and other cruciferous vegetables

Cruciferous vegetables contain sulfates called glucosinolates. These are good for your health.

According to a 2020 study, glucosinols regulate cell pathways and genes and may have anti-cancer and anti-inflammatory effects.

These compounds may also be beneficial in the treatment and prevention of metabolic syndrome. But more research is needed.

3. Colorful vegetables

Health experts, including the American Heart Association (AHA), recognize the Mediterranean diet as one of the healthiest in the world.

Vegetarian-focused diets, such as plant-based diets and the Mediterranean diet, can help reduce the risk of chronic diseases such as cardiovascular disease and diabetes.

Daily consumption of a variety of vegetable colors helps in the intake of a wide range of phytonutrients, which are beneficial plant compounds. Experts recommend that adults consume 2-4 cups of vegetables a day depending on their gender, age, weight and activity levels.

The USDA also advises eating a variety of colored plant foods, such as leafy greens, beans, and lentils.

4. Berries

Eating berries is important for overall health. For example, a 2015 study showed that consuming 100 grams of raspberries, or blackberries could provide more than 50% of a person’s daily need for manganese, vitamin C, folic acid and phytochemicals.

Berries are excellent sources of bioactive compounds, such as phenolic acids, flavonoids and anthocyanins. Because these compounds act as antioxidants, they can help prevent cardiovascular disease and reduce the risk of certain cancers.

5. Nuts

Research shows that eating nuts every day can be good for your health.

For example, a 2019 study of 16,217 adults with diabetes found that those who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease and mortality than those who ate less than 1 serving of nuts per month.

A 2020 study showed that some people may be reluctant to eat nuts because of their high fat content. However, the authors point out that nuts are highly nutritious foods that do not adversely affect body weight. In fact, when they replace other less healthy foods in their diet, they can help reduce weight.

Some people can not eat nuts due to allergies. For those who can, simple nuts without added salt and aroma are a healthy choice. All nuts contain essential minerals such as calcium, magnesium and zinc.

Brazil nuts are one of the best dietary sources of selenium. A single Brazil nut has 95.8 micrograms (mcg) of selenium. This is much more than the daily requirement of 55 mcg.

6. Olive oil

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These substances act as antioxidants, protecting the body from oxidative damage. A 2018 study showed that phenolic compounds in olive oil have anti-cancer and anti-inflammatory properties in the laboratory.

Extra virgin and unfiltered olive oil contains the highest levels of beneficial polyphenols.

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