Food, as we all know, is very crucial for the sustenance and maintenance of human life and health. However, the quality of diet and nutrient we take on a daily basis often give rise to concerns already highlighted by established facts and findings. For instance, the CDC in the United States says, about 75% of spending on healthcare goes to treating preventable, chronic diseases which are often diet related. Other studies have it that about 90% of Americans eats more sodium than is recommended for a healthy diet. The scale of the problem is overwhelming both to the government and individual alike and is staggering when quantified in economic terms, thereby leading to the question; what are the healthiest foods? We shall look at some health boosting nutrients that you should take on a daily basis.
Having a healthy and balanced diet is important, and consideration must be given to the source of the food as well, whether it is organic or not. Natural food source has been found to be beneficial because they fight diseases and help boost the immune system since they are toxic and chemical free. Therefore, our recommendations will be based on that. Also, finding the right balance between the nutrient content of the food and the calories they pack is imperative.
This class of food builds and repairs body tissues, hormones, enzymes, muscles, cartilages, bones and skins and could be broadly classified as animal and plant based sources of proteins.
Plant Source: Lentils, tofu, Beans and legumes of various kinds such as black beans, kidney beans, lima beans, soybeans and Garbanzo beans.
Animal Source: Dairy products from grass fed animals such as cheese, milk, beef, mutton, and lamb.
Poultry product sources include Pasture raised chickens, ducks, turkey, and eggs derived from them.
Seafood is equally a source of protein and omega-3- fatty acids and can be gotten from cods, tunas, sardines, salmon, scallops, crayfish, and shrimps.
It is a primary source of vitamins and minerals needed for the health and maintenance of the body system and should be taken on a daily basis so as to reduce the risk of chronic diseases occurring and to boost the immune system.
Sources: Pawpaw, Guava, pears, mangoes, plums, prunes, raisins, water melons, pomegranate, strawberries and apples.
They are often low in calories and helps provide vitamins, minerals needed to fight diseases like cancer, relief stress and also boost the immune system.
Sources: The list is exhaustive and includes artichoke, zucchini, yams, endive, fennel, kale, broccoli, beets, asparagus, leeks, lotus, and lettuce. Moringa pods, bell peppers, okra, kohlrabi, mustard greens, onions, peas, pumpkin, bitter gourd, radicchio, spinach, purslane, potatoes, watercress, rhubarb, sweet corn, Swiss chard, are inclusive. Others are Cabbage, carrots, mushrooms ( crimini and shiitake), mustard green, spinach, collard greens, romaine lettuce, squash, sea vegetables, garlic, cauliflower, collard greens, eggplants, and avocado.
A sub-class of carbohydrate which is very rich in fiber and micronutrients such as magnesium, selenium, and potassium.
Sources: In its refined form, bread is made from wheat. Other sources are millets, oats, rye, whole wheat, brown rice, corn, barley, and Quinoa.
Nuts and Seeds
They are a source of natural vitamin, proteins, fats, fiber and minerals needed for growth and maintenance of body tissues and are often an excellent source of anti-oxidants.
Sources: Cashew nuts, peanuts, seeds of all kinds (sesame, sunflower, pecans, Hemp, Chia) Cedar nuts, pecan nuts, flax seeds, apricot, and walnuts.
Herbs, Spices and Tea
They have antibacterial and anti-viral properties, thereby boosting the body’s immune system. They also help relief stress, improve digestion.
Sources: Basil, Peppers of all kinds (chili, black, cayenne), Coriander, Cinnamon, thyme, sage, rosemary, oregano, green tea,
A very cheap and efficient way of replenishing lost nutrients and energy is by drinking plenty of water as it has a therapeutic value which cannot be rivaled by any other fluid.