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How to pick foods that are healthy for you

In Health

When there are so many different types of food to pick from, it often becomes difficult to figure out which ones are good and bad for you. Read on to find out what you must eat in order to stay healthy.

Fruits and berries

It’s supremely easy to include fruits and berries into your diet, and they can replace dessert in your daily menu. Some examples of fruits and berries that are good for you are apples, avocados, bananas, oranges, strawberries and cherries. Apples have a high fibre and vitamin C content. Avocados, meanwhile, are fatty (not to worry, it’s the good kind), but also high in fibre and vitamin C, as well as potassium. Bananas, too, are a great source of potassium.

Vegetables

When you’re discussing healthy foods, you can’t talk about fruits and not mention vegetables. Part of our daily diets, these are, after all, important sources of nutrition. Asparagus is high in vitamin K and low in calories, bell peppers are loaded with vitamin C, and broccoli and kale have plenty of fibre, and vitamins C and K. Other nutritious vegetables include cabbage, celery, eggplant, pumpkin and zucchini.

Eggs and meat

Not all meat is bad for you. Some kinds or cuts of meat tend to be healthier than others, and an important factor to bear in mind is that to be healthy, the meat you’re eating needs to be unprocessed. Lean beef, for instance, is one of the greatest sources of protein and iron. Chicken breasts, too, are high in protein and has a low-calorie count. Lamb, meanwhile, has oodles of Omega-3 fatty acids. Coming to eggs, not only are they versatile and easy to cook (whether scrambled, sunny side up, or poached), but they also pack in a lot of nutrition.

Seafood

Speaking of Omega-3 fatty acids, how can seafood be ignored? Salmon and trout are oily fish that contain plenty of protein, as do shrimps (which also contain vitamin B12). Shellfish such as oysters, scallops, and clams, are at the same level as organ meats if you compare their nutrient densities. Research shows that those who consume plenty of seafood have a lower risk of suffering from dementia and heart disease.

Grains

Grains must be avoided if you’re on a low-carb diet. However, if that is not the case, then there are certain kinds of grains that are very good for you. One of them is brown rice, which is high in fibre, magnesium and vitamin B1. Quinoa, too, has gained popularity as a ‘superfood’ in recent years owing to its high fibre, magnesium and protein content. Yet another example would be oats, which are full of fibres known as beta-glucans, believed to have several benefits.

Nuts and seeds

They might be fatty, but research has shown that nuts and seeds can, in fact, help you lose a few inches around your waist. Almonds are believed to improve your metabolism, thus helping you lose weight. Moreover, it has plenty of fibre, magnesium and vitamin E. Chia seeds, too, are loaded with fibre, as well as magnesium, calcium and other nutrients. Coconuts can also be included in this group, as they have fatty acids called medium-chain triglycerides, which come with a host of health benefits.

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