What should I eat every day to be healthy?

FOODS TO EAT DAILY

In your mind, you ever thought about What should I eat every day to be healthy? and what are the benefits you are getting from daily food? That question arrived once in your life so that is we discuss and today blog topic is What should I eat every day to be healthy?

We eat lots of foods day by day on daily basis but can you figure out what are the health benefits form that food you eat daily, probably you don't know about this, so in this blog I can suggest you some 8 food to eat daily and what are health benefits you get and I also give some substitute to that food.

1. YOGURT

Various culture claims yogurt as there own creation, but 2000-year-old food health benefits not disputed, There are millions of probiotics organism that serve as reinforcement to the battalions of beneficial bacteria in your body.

Yogurt also helps to boost your immune system and provide protection against cancer.

SUBSTITUTE:- Soy yogurt, Kefir

How to eat:- Yogurt topped with blueberries, walnuts, and honey is the ultimate best breakfast.

2. WALNUTS 

Walnuts are richer in Omega 3 which help in a healthy heart. In walnuts, anti-inflammation polyphenol is present which help to reduce inflammation. it is also protein is present in walnuts that help in muscle building.

SUBSTITUTE:- Almonds, peanuts, pistachios, hazelnuts

How to eat:- sprinkle on top of the salad or chop and add to pancake batter

3. TOMATOES 

Tomatoes are rich in antioxidants lycopene which can help to decrease the risk of bladder, lungs, prostate, skin, stomach cancers. As well as it reduces the risk of coronary artery disease.

SUBSTITUTE:- Red watermelon, Grapefruits, guava, papaya.

How to eat:- With every salad, like ketchup, and in every sabji as tomato paste.

4. SPINACH 

It may be green and leafy. Spinach has reached the source of omega 3 fatty acid, folate, and lutein.
Omega 3 fatty acid help to reduce the risk of heart disease, stroke, and osteoporosis. Folate also increases blood flow and helping to protect against age-related sex issue. Lutein that fights with muscular degeneration.

SUBSTITUTE:- Kale, bok choy.

How to eat:- As a salad, add spinach to scrambled egg and drop it our pizza.

5. CARROTS 

Carrots are a rich food of carotenoids which are a fat-soluble compound that helps in reduction in cancer as well as reduce risk and severity of an inflammatory condition such as asthma and rheumatoid arthritis.

SUBSTITUTE:- Sweet potatoes, pumpkin.

How to eat:- Raw baby carrots, with salad, and carrot cake.

6. OATS

Most common healthy food which uses widely and FDA's first seal of approval. They are packed with soluble fiber which lowers the risk of heart disease, also rich in fiber and protein.

SUBSTITUTE:- Quinoa, Flaxseed, wild rice.

How to eat:- Quinoa salad,

7. BLUEBERRIES 

Blueberries have most antioxidants than any other fruits. That's help to prevent cancer, diabetes, and age-related memory changes. Blueberries are also rich in fiber, Vit A and C they help to boost cardiovascular health.

 SUBSTITUTE:- Acai berries, purple grapes, strawberries.

How to eat:- sprinkle two tablespoons ground flaxseed on cereal, salad, and yogurt.

8. BLACK BEANS

Black beans are full of anthocyanins, an antioxidant compound that has been shown to improve the brain function. It is also low in calories and free of saturated fat.

SUBSTITUTE:- Peas, lentils, fava.

How to eat:- Wrap black beans in the breakfast burrito, use both black beans and kidney beans in chili.

so that all about What should I eat everyday to be healthy? if you like my work please let me know in the comment.

DR. AMIN I BAYAD

(BHMS)