Top 10 Foods for Health

  • Water

Water is essential for your body.

  • Dark Green Vegetables

Dark green vegetables should be consumed at least 3 to 4 times weekly. Broccoli, peppers, Brussels sprouts, and greens such as kale or spinach are all excellent options.

  • Whole Grains

At least two to three times a day, eat whole grains. You can find whole-grain flour in rye, oatmeal, or barley. The serving size of a good source of fiber is 3 to 4 grams. A good source contains 5 grams or more of fiber per serving.

  • Beans and lentils

Eat a meal based on beans at least once per week. Add legumes such as beans and lentils to soups and stews. You can also add them to salads, dips, and casseroles.

  • Fish

Eat two to three portions of fish per week. Servings are 3 to 4 ounces of cooked fish. Salmon, trout, and bluefish are all good choices.

  • Berries

Include between two and four portions of fruit per day in your daily diet. Berry fruits such as strawberries, raspberries, blueberries, and blackberries are good choices.

  • Winter Squash

Butternut and acorn squashes, as well as dark orange and green colored fruits and vegetables such as sweet potato, mango, and cantaloupe, are all excellent choices.

  • Soy

Twenty-five grams of protein from soy per day is recommended to lower cholesterol. Tofu, soymilk, edamame beans, tempeh, and texturized veggie protein (TVP) are all excellent options.

  • Flaxseed and Nuts

Add up to two tablespoons of flaxseed, or any other seeds, to your daily food. You can also include 1/4 cup of nuts in your diet.

  • Organic Yogurt

Women and men aged 19-50 need 1000 mg of Calcium daily, and those older than 50 require 1200 mg. Three to four servings of calcium-rich dairy products, such as low-fat or non-fat varieties, should be consumed daily. Include organic options.

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