Eating nutritious food is essential for your body’s longevity, but many assume that a healthy diet is expensive, but in reality in the long run it s cost-effective. Without further ado, these healthy ingredients are ones you should consider adding to your daily grocery list. Not only they will save you money and drastically improve your quality of life, but they can also be delicious too.
1 Kiwi– This fruit has the power to boost our immune system. It is so high in Vitamin C that one is enough to cover 85% of the recommended dietary intake. The fruit is rich in Vitamin E also, which is an antioxidant. High in fibres, low in calories, and full of vitamins, this fruit is a great addition to your everyday diet.
2 Spinach– It contains vitamins and minerals like Vitamin E and magnesium that work wonders in supporting your immune system. This system protects you from viruses and bacteria that cause disease and also defends your body against other things that can harm you, such as toxins and mutations. Its intake is beneficial for losing weight, also low in calories and high in fibre.
3 Watermelon– It contains 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars. It also contains high levels of antioxidants, which help eliminate free radicals from the body. Eating foods that counteract the harmful effects of these free radicals will no doubt save you time and money out of the doctor’s clinic.
4 Walnuts– It is a great food to help you kick sugar cravings throughout the day. Just a handful can help you stay on track with your diet, helping fight anxiety while promoting the feeling of satiety. Walnuts also have healthy oils that boost our brainpower, enhancing cognitive functions like working memory.
5 Chicken Breast– For non-vegetarians chicken is one of the most popular types of meats, eaten all over the world. It is really healthy and high in protein. The healthiest cut of chicken is breast meat, which has the highest ratio of protein to fat.
6 Garlic– The small, but very effective pod is the most protective pod, along with onions. Its sulphur compounds activate the detoxification of the body, preventing the formation of nitrosamines, which is likely to cause a DNA mutation, thus preventing cancer. For prevention of cancers of the oesophagus, stomach, prostate, and colon -eat a clove of garlic at a rate of 10 pods per week. You will have to eat breath freshener after eating garlic, as it gives a bad odour to your breath.
7 Lentils– They are very high in fibres, and fibre is one of the first dietary components associated with a decreased risk of cancer. Not only this, lentils are also a bog source of plant-based protein.
8 Soybeans– This is another food that is very high in protein, and they are one of the few plant sources of complete protein. Soybeans are used for making soymilk, tofu and other items.
9 Oranges– Like other citrus fruits-they have abundant sources of Vitamin C. They also contain polyphenols and terpenes, the main molecules of citrus fruits, which both have the capacity to block the growth of tumours and potentiate the anti-cancer properties of other fruits and vegetables, increasing their concentration in the blood. They are high in sugar and make a healthy snack when you are low on sugar.
10 Raspberry– They boast of powerful anti-cancer properties and are rich in polyphenols much like other berries like black and blueberries. They are also lower in sugar than other fruits, so they won’t cause an energy spike.
11 Mushrooms– They have unusual health benefits unlike any other of the plant or animal-based foods people enjoy, as they are in an entirely different food category-fungus. Among these health properties are something called adaptogens, which are thought to be able to be used by your body for whatever it needs, unlike other fixed nutrients that only serve one purpose. They are also a high source of fibres.
12 Ginger– It is a food that has been used since ancient times for its various therapeutic properties. It has several health benefits that particularly come in handy when you are sick, it helps calm nausea, facilitates proper digestion, and can soothe sore throat. Even if its taste might be too intense for some, its health benefits make it well worth choking down some ginger tea now and then.
13 Green Tea– When you wake up in the morning, your first instinct may be to have a cup of tea or coffee. But instead of relying on large quantities of caffeine, it might be worth considering swapping your cup of joy with green tea. Not only does it contain smaller amounts of caffeine, along with other nutrients that gives you sustained energy for more time. It also is full of antioxidants to help fend against colds and other disease.
14 Olive Oil– Although many people use this oil on a regular basis, however, few people realize the extent to which olive oil poses great benefits for your health and longevity. It helps prevent heart disease, stroke, and dementia, as well as cancer of the breasts, respiratory tract, and upper digestive tract. Studies have shown that it may even reduce the risk of osteoporosis and diabetes.
15 Water– This one is obvious it might not seem like it needs to be said, but there is simply no way to put enough emphasis on the importance of water for all bodily functions to be carried out. It is recommended that you must drink 1.5 to 2 litres of water per day in order to function optimally and feel your best. Dehydration puts you at risk for a whole host of problems, and too much water risks flooding your brain. Unless you are in physical activities like athlete, and other sport player, please limit your intake to max to 2-3 litres per day.
There are many other healthy food items, which will be covered in my next week’s blog.
Anil Malik
Mumbai, India
17th July 2023