The health-friendly must-eat everyday foods

healthy-foods.jpgHere are eight health-beneficial foods that are highly recommended by experts to be included as part of regular diet.

Spinach: Although green and leafy it is the ultimate man food. Considered as biceps builder, it is a rich source of plant-based omega-3 and folate, that helps reduce incidences of stroke, heart disease, and osteoporosis. Folate also helps increase floor of blood in male reproductive organs. Packed with a compound, namely lutein, it fights age-associated macular degeneration. About one cup of fresh spinach a day or atleast half-a-cup is a must per day.

Spinach helps in Muscle growth, sexual enhancement, healthy heart, building strong bones and improvement of eyesight.

Yogurt: Yogurt has a long history of undisputed health benefits to its credit. Fermentation initiates several hundreds of million of probiotic organisms that serve as reinforcement to a horde of beneficial bacteria to the body, which in-turn, boosts immune system, provides protection against cancer. But when purchasing yogurt, look for the label “live and active cultures”. One cup of yogurt a day is a must.

Yogurt is an excellent bone builder, Cancer fighter and immunity booster.

Tomatoes: It is important to note that ‘Red’ is the best, as they are packed with more antioxidant ‘lycopene’. Processed tomatoes are as potent as fresh ones, as it is easier for the body to absorb lycopene. According to studies a lycopene rich diet, decreases risks associated with bladder, prostate, lung, stomach and skin cancers, apart from reducing risks of coronary artery disease. About eight red cherry tomatoes or a glass of tomato juice a day would be excellent.

Tomatoes are heart healthy. They help boost immunity and fights Cancer.

Carrots: Carrots are spiked with Carotenoids (a fat soluble compound) that are associated with prevention of wide range of Cancers, and reduced risks of severity of inflammatory conditions such as Asthma and Rhematoid Arthritis. It is easy to prepare and have low caloric density. Atleast half-a-cup of fresh carrot a day is recommended.

Carrots, helps fight Cancer, boost immunity and improves eyesight.

Blueberries: Blueberries carry more antioxidants than any other popular fruit. They help prevent Diabetes, Cancer, and age-related memory changes (therefore better known as ‘brain berry’). Studies reveal that blueberries are rich in fiber, Vitamins A, C and help in Cardiovascular health. One cup of fresh blueberries a day or half-cup of dried or frozen berries per day are recommended.

Blueberries are excellent brain stimulants, heart healthy, immunity boosters and Cancer fighters.

Black Beans: Although all beans are heart healthy, black beans are best boosters of brain power, as they are packed with antioxidant compounds, anthocyanins, and are known to improve brain functioning. Half-a-cup serving of 8gms of protein and 7.5grams of fiber is low in calories and is free of saturated fat.

Black Beans are excellent brain stimulants, good for muscle growth and are heart healthy.

Walnuts: Walnuts carry rich heart-healthy Omega-3s than Salmon, and contain plenty of anti-inflammatory Polyphenols than red wine, packed with half as much muscle-building protein as in Chicken. Although other nuts pack one or two of these features, it does not contain all features in walnuts. An ounce of walnut (about 7 nuts) is good anytime, and is a good post-exercise recovery snack.

Walnuts are good Brain stimulants, Heart healthy, immunity booster, Cancer fighter, muscle builder, and brain stimulants.

Oats: Oats has been awarded the first seal of approval as health food by the FDA. Packed with soluble fiber, Oats help lower the risk of heart diseases. Although loaded with carbohydrates, the release of sugars are reduced by the fiber, as oats give 10gms of protein per half-cup serving, and deliver balanced muscle-building energy.

Oats are excellent brain stimulant, muscle building, heart-healthy food.