Each and every one of us knows how important it is to have healthy eating habits and the importance of a balanced diet. But it was not until the onset of the Coronavirus that we actually started taking effective measures for our health.
The pandemic has taught us that we should not take any matter lightly when it is concerned with our health and hygiene.
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Food And Immunity
We eat to live. That is the fact. But when we eat, most of us generally do not pay much attention to what we are eating.
It is important to understand how food is connected to our body’s immunity. However, there are studies that show that the fruits and vegetables that we eat have a lot of essential nutrients that can boost our immune system. These nutrients include Vitamin C, Vitamin E, and beta-carotene.
In order to live healthy, it is essential that you maintain a healthy lifestyle. To do this, make sure that you are eating right and hydrating yourself. Follow up with a number of exercises such as bodyweight back exercises and HIIT exercises.
Seven Best Foods For Healthy Living
You should know the foods associated with living longer. If you want to lead a healthier life, it is advisable that you know what to eat and how to eat to live a better life. If that is something that you want to know, then you have found the right place.
Given below are the seven best foods that you can include in your diet to live a healthy life. In short, these are the foods for living a better life:
1. Tofu
Tofu is a great option for you if you are vegan. It is made from Soy milk and is, thus, gluten-free and quite low in calories. It originated in China a very long time ago. That is why it is often considered a staple in the eastern and southeastern countries. However, it is made with the help of nigari, which is a mineral-rich coagulant. This helps in solidifying the curdles.
Nutrients
Tofu is a great source of protein and good fat. It also contains very important macronutrients like vitamins and minerals. Since it is made from milk, it has a rich amount of manganese and calcium.
Some nutrients that are present in tofu are:
- Zinc
- Iron
- Magnesium
- Selenium
- Copper
- Proteins
- Carbohydrate
- Fiber
Benefits
Since they are made from soybeans, it contains the natural plant compound called isoflavones. They can stimulate the estrogen receptors of the body.
Eating tofu has several other benefits:
- Reduces the risk of cancer
- Prevents diabetes
- Improves heart health
- Promotes bone strengthening
- Acts as an antidepressant
- Improves brain function
Downsides
Even though tofu has a lot of health benefits, it is advised that you limit your intake per day. This is because it may have a negative impact on your body, especially if you have breast tumors or other issues like thyroid.
2. Salmon
Salmon is one of the most nutritious fish of all time. It is packed with a lot of essential nutrients like Omega 3 fats, Vitamin B, protein, selenium, and potassium.
All these nutrients are required by the body to perform better.
Nutrients
There are many essential nutrients that are present in salmon. It is a great source of high-quality protein and good fatty acids. It provides Vitamin A, B, and D, which boost the immune system of the body.
Potassium that is present in many fishes is necessary to the body as it ensures the normal functioning of the body cells, particularly the muscles and the nerve cells. It plays a major role in regulating the heartbeat, synthesizing protein, and also in metabolizing carbohydrates.
The omega 3 fatty acids are also very much required by the body as they form an integral part of the cell membranes of the body. They initiate the process of making hormones for regulating blood clotting, help in the functioning of the artery walls, and reduce inflammation.
Benefits
There are multiple health benefits of eating salmon; some of these benefits are:
- Helps in bone formations and strengthening
- Supports heart health
- Promotes healthier skin and hair
- Betters mood
Downsides
The only potential drawback of eating salmon, as is the case of any other seafood, is that it might be contaminated with heavy metals and other pollutants in the environment.
Chronic consumption of fish has been linked to many diseases like obesity, metabolic disorders, cancer, and stroke.
3. Almonds
These are the edible seeds of the almond tree and are a powerhouse of important nutrients.
You can easily buy them in stores, and they have a long shelf life if stored properly. These days, they are heavily used to produce oil, almond milk, butter, and more.
Nutrients
Nuts and seeds are generally considered to be a rich source of protein and fiber. They are also a storehouse of healthy fats that are good for the heart.
Almonds are no exception. These are the nutrients that are easily found in almonds:
- Vitamin E
- Magnesium
- Manganese
- Protein
- Fiber
- Good fats
- Phosphorous
- Vitamin B2
Benefits
Even a handful of almonds can do a lot of food to your body. It is low in carbohydrates but very high in healthy fats. This is the reason why it promotes heart health and also keeps your blood sugar levels in check. It is often considered to be one of the best foods for diabetics.
- Some benefits are:
- Great source of antioxidants
- Controls your blood sugar level
- Regulates your blood pressure
- Lowers your cholesterol level
Downside
Although almonds can help you live a better and healthier life in many ways, people who are allergic to nuts are generally advised not to eat almonds. There are also cases that showed that a lot of people, especially children, and older ones, could possibly choke on these almonds.
4. Citrus Foods
Citrus foods are all fruits that are sour in nature and have the beneficial citric acid. These include oranges, lemon, lime, and grapefruits.
Nutrients
The nutrients that are present in these foods may differ. But all of them have:
- Vitamin C
- Vitamin A
- Potassium
- Vitamin B6
- Folate
Benefits
All the citrus fruits like lemon, grapefruits, and limes are high in phytonutrients that help our body by boosting the immune system. Some benefits of these foods are:
- They lower the risk of getting kidney stones
- Improves heart health
- Prevents cancer
- Improves skin
- Protects against any viral flu
Downside
Consuming citric foods in high amounts can cause cavities and erode the enamel of the tooth. Many doctors prescribe against the consumption of grapefruits in certain cases so ask your doctor once before consuming.
Again, if you are only eating the fruit juice instead of the whole fruit, you are definitely missing out on essential nutrients. Fruit juice that is available in the market also contains a lot of added sugar. That can be harmful to the body.
5. Quinoa
This is a superfood that has gained a lot of popularity in recent decades. They are a popular health food that has multiple health benefits. This is a great gluten-free option if that is what you are aiming for. It is also one of the best foods for constipation.
Nutrient
Quinoa is a pseudocereal grain that has a number of nutrients packed together. Some of these nutrients are:
- Magnesium
- Manganese
- Vitamin E
- Iron
- Fiber
- Carbohydrate
- Vitamin B6
Benefits
The health benefits of this superfood are many. The fiber helps in regulating the blood sugar and cholesterol levels of the body. Therefore, it reduces the chances of heart diseases and diabetes. Some benefits are:
- It has anti-inflammatory and antioxidant properties
- Aids weight loss
- Gluten-free
- Improves heart health
- Improves metabolic rate
Downside
The only side effect of consuming quinoa is the digestive discomfort that may arise. The grains have the compound called saponin, which, when taken in large amounts, can contribute to the leaky gut syndrome.
6. Broccoli
Broccoli is a green-colored vegetable that almost mimics the way a tree looks. Even though it is closely related to cauliflower and cabbage, it is a very different plant.
Nutrients
Broccoli is packed with many essential nutrients. It is a rich source of many important vitamins, minerals, and also fiber. Some nutrients are:
- Vitamin A
- Folate
- Vitamin K
- Phosphorus
- Potassium
Benefits
Broccoli has a sulfur-containing compound that has numerous positive effects on health. Some of the health benefits of broccoli are:
- Prevents cancer
- Improves eye health
- Lowers cholesterol levels
Downsides
Even though there are multiple health benefits of having broccoli, some considerations should be made while eating them—for example, thyroid problems. If you are on blood thinners, then you must consult your doctor before increasing your broccoli consumption.
7. Yogurt
This is often considered the healthy queen of all dairy products. It plays a major role in improving gut health and helps digestion. It is also one of the best foods for weight loss
Nutrients
A cup of yogurt contains almost all the necessary nutrients that your body needs. Some of them are:
- Calcium
- Vitamin B
- Vitamin B12
- Riboflavin
- Vitamin D
- Magnesium
- Potassium
Benefits
Yogurt is very nutritious. That is the reason why it has multiple health benefits. Apart from reducing the risk of heart diseases, it:
- Strengthens immune system
- Protects us against osteoporosis
- Helps in weight loss
Downside
Although yogurt has a lot of health benefits, unfortunately, it cannot be eaten by people who are lactose intolerant. When consumed, you can experience abdominal pain and other digestive symptoms if you are lactose intolerant.
Frequently Asked Questions (FAQs)
Three superfoods are fish, nuts, and yogurt
Superfoods are mostly plant-based foods along with some fish that are very rich in essential nutrients.
The top ten healthiest foods that can help you help you live longer are nuts, whole grains, fish, organic yogurt, citrus fruits, broccoli, beans, lentils, leafy vegetables, and olive oil.
Wrapping Up!
If you are looking for foods to live longer, I hope this article has helped you. All the foods that are mentioned above have multiple health benefits. If they are consumed in prescribed portions, you will definitely live a better and longer life.
Remember that apart from eating healthy, you should also focus on drinking a lot of water and exercising daily. Only when your entire lifestyle is healthy will you get the effective results that you were aiming to achieve.
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3. How To Get Rid Of Hip Dips? 7 Exercises That Really Work
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