The best 5 foods for Healthy Life in 2020
The best 5 foods for Healthy Life
Nutritionists advise replacing nutritional supplements with foods for Healthy Life, and the need for a balanced diet to include some useful foods, in order to maintain fitness and physical health.
Here are the best of these foods for Healthy Life:
It is advised to eat berries of various kinds, due to the health benefits of the body and mind, and nutrition experts have found that cranberries contain antioxidant nutrients and anti-inflammatory compounds, and helps fight urinary tract infections, and improves cognitive factors, such as memory, for example.
“Berries lower blood pressure,” said American Academy of Nutrition spokesman Joy Deposit. And a team of researchers at Tufts University has demonstrated that there are many cognitive and neurological benefits when consuming berries regularly. “The berries improve communication and signaling between neurons, as well as improve memory,” said Shawkett Hill, of the research team.
2. Types of mushrooms:
Previous research revealed that eating different types of mushrooms is very beneficial because they contain many antioxidant nutrients. Mushrooms are high in potassium, B vitamins, and antioxidants such as ergo-ethnic, and are low in calories.
This food group contains many health benefits. The research team at Tufts University noted that “nuts contain huge amounts of beneficial nutrients, as well as polyphenols, melatonin, folic acid, and omega-3s.” Dubost said, “Nuts contain healthy oils that protect against heart disease, and you should not consume large quantities because they contain very high calories.”
Although many studies have reported harm from consuming coffee, drinking coffee is linked to lower rates of diabetes, and coffee contains antioxidants, such as polyphenols and chlorogenic acid, which contribute to controlling insulin levels in the body.
5. Whole grains:
Whole grains are foods for Healthy Life source that contains fiber and the element lignin. When the component of lignin is broken down in the intestine, it produces polyphenols, an antioxidant, which contributes to lowering blood pressure.
5 tips for a healthy diet in this new year
Whatever your New Year’s decisions, eating a healthy, balanced diet will have many benefits for you in 2019 and beyond. Because what we eat and drink can affect our bodies’ ability to fight infections, and our odds of experiencing health problems at a later age, including obesity, heart disease, diabetes, and cancer of all kinds.
The exact components of any healthy diet depend on various factors, such as age and degree of activity, as well as the types of foods available in the societies in which we live. However, there is some nutritional advice common across cultures that will help us enjoy a healthy and long life.
The most important advice
- Eat a variety of foods
- Cut back on salt
- Reducing the use of certain types of fats and oils
- Reducing sugar intake
- Avoid using dangerous and harmful alcohol
>>> Eat a variety of foods
Our bodies are surprisingly complex, and no single food (with the exception of breast milk for babies) contains all the nutrients we need for our bodies to function optimally. Our food systems must therefore contain a variety of fresh and nutritious foods in order to remain strong.
Some tips to ensure a balanced diet:
- Keep in mind that you include in your daily diet a mixture of basic foodstuffs such as wheat, corn, rice and potatoes with legumes such as lentils and beans, in addition to plenty of fresh fruits and vegetables, and foods from animal sources (such as meat, fish, eggs and milk).
- Choose foods consisting of whole grains such as unprocessed corn, millet grains, oats, wheat and brown rice whenever you can.
- They are rich in valuable fiber and can help you feel full for longer.
- Choose lean or lean meats where possible or eliminate visible fats.
- Choose to steam or boil over frying foods.
- For snacks, choose raw vegetables, unsalted nuts, and fresh fruits, rather than foods high in sugar, fat or salt.
>>> Reduce the amount of salt
Eating too much salt can cause high blood pressure, which is one of the main risk factors for heart disease and stroke. Most people around the world eat too much salt: on average we consume twice the maximum recommended by the World Health Organization of 5 grams (equivalent to a teaspoon) per day.
Even if we do not add excess salt to our food, we must realize that it is common to put it in what we eat from food or drinks, often in high quantities.
Some tips to reduce your salt intake:
- When cooking and preparing foods, you should use less salt and reduce the use of sauces and condiments such as soy sauce, chicken/meat broth (Bahri), or fish sauce.
- Avoid snacks with high salt content, and try to choose fresh, healthy snacks and favour them over-processed foods.
- When using canned or dried vegetables, nuts, and fruits, choose the ones that are free of added salt and sugars.
- Do not put salt and salted spices on the table, and try to avoid adding them as usual. Our taste buds can adjust quickly, and once this happens you will likely enjoy food with lower salt content, even if it has a better flavour!
- Check labels on food and choose products with lower sodium content.
>>> Reducing the use of certain types of fats and oils
We all need some fats in our diet, but eating too much – especially the wrong ones – increases the risk of obesity, heart disease, and stroke.
Industrially produced trans fats are the most dangerous to health. Diets high in this type of fat have been found to raise the risk of heart disease by about 30%.
Some tips to reduce fat consumption:
- Replace butter, lard, and ghee with healthy oils such as soybeans, canola (rapeseed), corn, safflower, and sunflower.
- Choose white meats such as poultry and fish that are usually lower in fat compared to red meat, and limit the consumption of processed meats.
- Check labels and regularly avoid all processed, fast, and fried foods that contain industrially-produced trans fats.
- These are often found in margarine and margarine, as well as in snacks, fast foods, and baked and fried foods prepared for use.
>>> Limit your sugar intake
Excessive sugar intake not only harms our teeth, but it increases the risk of unhealthy weight gain and obesity, which can lead to serious chronic health problems.
Similar to salt, it is important to note the amount of “hidden” sugars that may be found in processed foods and drinks. For example, one can of soda contain up to 10 teaspoons of added sugar!
- Limit the intake of sweets and sugary drinks such as soft drinks, fruit juices, and juice drinks, liquid and dissolved concentrates, flavoured water, energy and sports drinks, ready-to-drink tea and coffee products, and flavored milk drinks.
- Choose healthy fresh snacks instead of processed foods for Healthy Life.
- Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under two years of age, and they should be reduced after that age.