According to experts, there are certain foods that must be eaten every day for good health. They include a variety of vegetables in addition to lean protein. Upon including foods such as berries, olive oil, and nuts, the risk of some chronic diseases can be lowered.
A healthy diet is made up of all the food groups, which can improve the intake of essential nutrients. However, there are many people who eat repetitive diets every week. Here are 6 healthy foods that an individual must eat every day:
1. Lean protein
Protein is required for an individual’s healthy growth and development. It is also essential for maintaining muscle mass. Including lean protein in every meal can help balance the levels of blood sugar. It can also avoid the spikes that are the result of eating more quantities of carbohydrates. The inclusion of lean protein in appropriate quantities can help an individual in maintaining concentration and optimum energy levels.
The amount of protein needed by an individual would depend on several factors, such as age, sex, and weight. The requirement of protein also varies according to the type and volume of activity the person is involved in.
2. Broccoli and other cruciferous vegetables
Cruciferous vegetables have sulfurous compounds in them known as glucosinolates. They are extremely beneficial for the health of an individual. Glucosinolates regulate the pathways of cells and genes. They may also have anti-inflammatory and anti-cancerous effects. Although not yet established, these compounds may also be effective in the treatment and prevention of metabolic syndrome.
3. Colored vegetables
The American Heart Association (AHA) and other health experts have recognized the importance of the Mediterranean diet. It is considered as one of the healthiest diets to eat. The Mediterranean diet and plant-based diets can lower the risk of certain chronic conditions.
Among them are the cardiovascular diseases and diabetes. One must eat a variety of different colored vegetables every day. It ensures the intake of a range of phytonutrients or the beneficial plant compounds.
The consumption of berries can help people fulfil their daily requirements of nutrients. A study conducted in 2015 had come up with some interesting findings. It suggested that one must eat 100 grams of raspberries, blueberries, or blackberries. This could provide over 50% of an individual’s daily requirement of manganese, vitamin C, folate, and phytochemicals.
Berries are known to be excellent sources of bioactive compounds, such as flavonoids, phenolic acids, and anthocyanins. As these compounds function as antioxidants, they help prevent cardiovascular diseases. They also lower the risk of certain cancers.
Health experts suggest that eating nuts daily can bring incredible health benefits. In 2019, a study was conducted with the involvement of 16,217 adults having diabetes. It found that people consuming a weekly serving of 5 or more nuts carried lower risk of cardiovascular diseases.
The nuts that grew on trees were particularly more beneficial than peanuts in the prevention of chronic conditions. A 2020 study mentioned that some individuals may show reluctance in eating nuts owing to their high fat content.
6. Olive oil
Olive oil is an inseparable part of the Mediterranean diet. Olives are rich in polyphenols that function as antioxidants. They protect the human body against oxidative damage. A study conducted in 2018 suggested that certain phenolic compounds were present in olive oil. These compounds have anti-inflammatory and anti-cancerous properties.