10 Healthy Foods That You Must Always Include In Your Diet

We get it, starting a healthy lifestyle can be tough! Here are 10 healthy foods you can add to your diet, one by one, to make progress every day. Eat better, live better!

Dark green veggies:

Eat dark green vegetables three to four times a week. Broccoli, bell peppers, Brussels sprouts (child kale), and green verdant vegetables like kale and spinach are great choices for our body's nutrients and minerals. You can eat green vegetables, but dark green vegetables contain more nutrients and minerals.

Whole grains:

If you eat refined grains, you must be disillusioned to know that they don't contain as much fiber as whole grains. Eat whole grains twice a day at the minimum to keep up the well-being of your bones and provide help with assimilation. Search for whole wheat flour, rye flour, cereal, grain flour, amaranth flour, quinoa flour, or multigrain flour. A healthy diet contains 3 to 4 grams of fiber per serving. A great source contains 5 grams or more of fiber per serving.

Legumes and beans:

Lentils and beans contain antioxidants that are responsible for protecting our bodies from harmful substances. They prevent cellular damage, and reduce disease and aging. Try to eat a leguminous meal at least once a week. Add legumes such as beans and lentils to soups, stews, casseroles, salads and sauces, or eat them alone.

Fish:

Our bodies don’t produce omega-3 acids on their own. This is why consumption of fish is important. Fish contains omega-3 acids which supervise the health of our brain and heart. Eat two to three servings of fish per week. A serving of cooked fish is 3 to 4 ounces. Salmon, trout, herring, bluefish, sardines, and tuna are all excellent sources.

Berries:

Experts believe that berries target age-related health issues, including diseases. They are rich in antioxidants and fiber and contain many nutrients which are in charge of controlling and preventing inflammation and improving blood sugar and insulin response. Berries help lower cholesterol levels and also improve skin texture. Every day, consume two to four servings of fruit. Berries such as raspberries, blueberries, blackberries, and strawberries should be consumed.

Winter Squash:

Winter squash is rich in dietary fiber, which helps maintain our gut health, normalize bowel movements and prevent constipation. Eat squash and acorn squash, as well as other dark orange and green vegetables such as sweet potatoes, cantaloupe, and mango.

Soy:

Heart attack, stroke, coronary heart disease (CHD) and many types of cancer are just some of the health problems that juice can reduce your risk and improve bone health. A low-fat diet should contain 25 grams of soy protein per day to lower cholesterol. Good alternatives include tofu, soy milk, edamame, tempeh, and textured vegetable protein (TVP).

Flaxseed, nuts and seeds:

Add 1 to 2 tablespoons of ground flaxseed or other seeds to your dishes or consume 1/4 cup of nuts to help avoid constipation, diabetes, high cholesterol, heart disease, cancer, and a number of other diseases.

Organic Yogurt:

Men and women aged 19 to 50 require 1000 milligrams of calcium per day, and those aged 50 and up require 1200 mg. Three to four times each day, consume calcium-rich foods such as nonfat or low-fat dairy products. Include organic options.

Water:

Save the best for the last. Although water is not a food, it’s still a daily necessity. People tend to overlook the benefits of water and replace it with beverages. Consumption of water is not only important for our overall health but also for the maintenance of our skin and hair health. Drink 8 to 12 glasses of water every day to prevent headaches and help with hydration.