Every one of us wants to improve our health to prevent illness, that’s why we seek healthy foods to eat every day so that we can have a strong immune system.
The truth is that no single food is so ‘super’ that it provides all the nutrients you need to survive and thrive.
However, there are certain foods you should include in your daily diet to help you stay healthy, according to Echo Watch.
Contents
1. Berries
Blueberries contain many antioxidants and vitamins. According to a 2019 study, the anthocyanin pigments in blueberries help reduce the risk of diabetes, heart disease, and even Alzheimer’s disease.
Other berries also contain a lot of antioxidants. A 2018 study found that strawberries, raspberries, raspberries, and even cranberries fight free radicals, which in turn can prevent cancer. Berries also help treat immune disorders and digestive problems, research shows.
2. Yogurt is one of the important foods to eat every day
The bacteria that live in yogurt are good bacteria, which help protect the body from many harmful bacteria.
It is best to use unsweetened yogurt.
Studies show that fermented foods lower cholesterol, lower blood pressure, and have anti-inflammatory effects, as well as benefit digestion.
Yogurt is an additional source of beneficial bacteria (probiotics) for the digestive tract to help enhance digestion, absorption, and immune function in the intestines and the whole body. Recent studies in Japan, Italy, and Switzerland have demonstrated that yogurt increases the levels of antibodies against bacteria.
3. Olive oil
With its super high monounsaturated fatty acid content, olive oil reduces the risk of diabetes and heart disease and has anti-inflammatory effects. This oil also contains vitamins E and K that work wonders for skin elasticity and protection.
Use olive oil for cooking, and mix vegetables for a healthy boost.
4. Avocados
Avocados are packed with fiber, minerals, vitamins, and healthy fats. Avocados are high in monounsaturated fats, which help reduce inflammation. Not only that, avocados can reduce the risk of diabetes, metabolic syndrome, certain types of cancer, and heart disease. It also contains magnesium, which helps regulate blood pressure and blood sugar.
5. Egg
Although many people think that eggs are high in cholesterol, eggs are one of the healthiest foods. Eggs are a great source of high-quality protein and are packed with vitamin A, phosphorus, iron, and B vitamins. The special antioxidants in eggs help protect vision, according to Echo Watch. In addition, eggs can also be listed as one of the best foods to help you sleep well.
6. Turmeric
The main compound of turmeric is curcumin which is a powerful antioxidant. According to studies, this compound is effective against cancer, heart disease, and diabetes. It can also reduce pain and heal wounds faster. Turmeric is not easily absorbed by the body, so take it with fat.
7. Beans
Legumes have protein, fiber, and lots of nutrients, vitamins, and minerals to feed the body. Through it, they help control diabetes, blood pressure, and cholesterol, according to Echo Watch.
8. Green vegetables
According to the American Institute for Cancer Research, spinach, lettuce, and bok choy are high in fiber, carotenoids, and phytochemicals, which can reduce free radicals in the body, and especially help prevent cancer. colorectal mail.
Vegetables also contain vitamins A and C and help reduce the risk of heart disease and type 2 diabetes.
9. Yam
Sweet potatoes are rich in potassium, fiber, vitamins A and C, and especially carotenoids – an antioxidant that reduces the risk of cancer.
Despite its sweet taste, sweet potatoes can actually improve blood sugar levels in diabetics. The anti-inflammatory and antibacterial properties of sweet potatoes help limit obesity and cancer, according to Echo Watch.
10. Kombucha and kimchi fermented tea
Fermented foods like kombucha, kimchi, miso and sauerkraut, and even yogurt – are rich in probiotics that can reduce the risk of inflammatory diseases like Crohn’s disease, rheumatoid arthritis, and colitis colon.
To reap the most health benefits, include these foods in your regular diet and make them a habit.
Final thought
These foods are essential to our well-being, you should include one of the foods to eat every day that are mentioned above in your main meal since they greatly boost your immune system and fight many diseases that might occur.
Top News hopes this article helps you to improve your overall health and keep your body vigorous and healthy.