There is a wrong saying that healthy foods are not tasty. If you are searching for foods with enriched nutrition, you have come to the right place. We are providing top 10 healthy foods charts here which are nutritious and tasty at the same time.
Having too much food is not the way to keep your body fit. Know the nutritional value and benefits of the food you are gonna take from this article. Hopefully after reading this you will get to know the proper food chart you need to follow.
There are so many healthy foods that you can choose. So it is really difficult to make a list of the top 10 of them. Though perspectives can be different, here you will get the chart which foods are mostly recommended as nutritious food by the experts.
You can keep yourself fit by having a perfect amount of food which is enriched with protein, vitamins and minerals. Unhealthy foods can look delicious and provoke your cravings, but they are not good for your body at all. Rather they can cause dangerous health issues in the long run.
Now let’s have a look at the detail description of this short list of top 10 Nutritious foods that are given below:
Berries
Berries are full of antioxidants, vitamin-C, vitamin-K, calcium, potassium, manganese and fibers. They contain a little sugar but yet they taste very sweet. There are many berries such as blueberries, raspberries, blackberries, strawberries and cranberries. Experts suggest that a man can eat 80-90 g of berries a day.
Berries prevent many diseases and improve your condition. They reduce bad cholesterol and improve heart health. Berries also control blood pressure, lowers urinary tract infections and slower aging.
Lentils
Lentils are an amazing source of fiber. They also provide protein, potassium and folate acid. Lentils are the most popular legume which reduces bad cholesterol level.
Another outstanding benefit of lentils is, it provides selenium which decreases the tumor growth rate. Lentils provide folate, iron, manganese, thiamin, phosphorus, potassium, riboflavin, vitamin B-6, pantothenic acid, magnesium, zinc, copper and selenium.
Spinach
It is a dark leafy green vegetable which improves eye health, helps to prevent cancer, reduces oxidative stress and moderate blood pressure. Spinach originated from persia. It contains vitamin A,C,K1,B-6,B-9,E,folic acid, iron, calcium, potassium and magnesium
Spinach has a high level of nitrates that improves heart health and the antioxidants protect from infections and inflammation.
Egg
Egg is enriched with high quality protein, 13 essential vitamins and minerals, omega-3 fatty acids and antioxidants. It is a very good source of vitamin A, D, B5, B12, B2, iron, selenium, iodine, phosphorus, folate and many more nutrients.
Egg is an essential source of good quality protein. Even a single egg contains 6.3-6.4 grams of protein. It increases good cholesterol level and decreases bad cholesterol level. Egg helps to maintain healthy bones and teeth by providing enough vitamin D. It makes your energy level high and boosts your metabolic activity. Egg is a good source of choline as well. It helps to reduce mental stress, anxiety and improves eye health.
Almonds
Almonds provide healthy fats, protein, magnesium, fiber and vitamin E. They promote your weight loss. Almonds reduce blood sugar level, lower blood pressure and also lower cholesterol level.
They prevent oxidation of LDL. Almonds are also a good source of antioxidants. They protect your body from cancer, heart diseases and protect your cells from oxidative damage.
Broccoli
Broccoli is enriched with high quality protein. It is essential for our body growth and provides us energy to fight against diseases. It contains vitamin C, K1, B9, iron, potassium, manganese and so many antioxidants.
Broccoli contains beneficial plant compounds as well. It contains indole-3-carbinol, sulforaphane, carotenoids, kaempferol, quercetin. These elements help to fight against various types of cancer, improves eye health, protects your body from diseases like heart problems, allergies and inflammation.
Broccoli contains lutein and zeaxanthin, which decreases the risk of age-related eye problems. It can be a good partner in your daily diet.
Apples
Apples are enriched with a huge amount of fiber and vitamin-C. Apple is also a good source of so many antioxidants. They lower blood sugar levels and promote gut health.
Apples have plant compounds such as quercetin, catching and chromogenic acid. This quercetin helps to prevent cancer and inflammation. Apples lower the risk of developing heart disease.
Oatmeal
Oats are a gluten free popular whole grain. It helps to lose weight, reduce the risk of heart disease and lower blood sugar level.
Oats contain iron, magnesium, vitamin B1, B5,B3,B6, manganese, phosphorus, copper, zinc, folate, calcium etc. They are higher in protein, antioxidants and beneficial plant compounds. Oats reduce bad cholesterol levels and provokes the growth of good bacteria in your digestive tract. They also protect LDL from oxidation.
Sweet Potatoes
Sweet potatoes are an amazing source of beta carotene. Human body converts beta carotene into vitamin A. They contain pro vitamin A, C, B5, B6, E, potassium, manganese and plant compounds. The plant compounds are beta carotene, anthocyanin’s and chromogenic acid.
Sweet potatoes prevent the deficiency of vitamin A from your body. They reduce oxidative damage and lower the risk of cancer.
Tomato
Tomatoes are a popular healthy food. They contain vitamin C, vitamin K, antioxidant lycopene, folate and potassium. The plant compounds in tomatoes are beta carotene, lycopene, chromogenic acid and naringenin.
Lycopene lowers bad cholesterol level and prevents heart diseases. Tomato provides benefits against markers of oxidative stress and inflammation.It also decreases the risk of blood clotting. Tomatoes also improve your skin health and remove sunburn effectively.
Wrap Up
Nutritious elements always keep your body fit and protect from life threatening diseases. From our list of top 10 healthy foods, you can follow the right diet and enrich your diet chart with the best nutrition.
Hope this list will be helpful to you and now you will be able to decide a nutritious diet chart for you after reading all the elements and benefits contained in the foods. Have a healthy day.
