Healthy food combination is very crucial to keep our body healthy. Like there are 7 colors of the rainbow, in the similar fashion different colors are very crucial for our body to keep healthy and provide all vitamins and minerals and keep weight under control. Do not eat a full plate of rice or chapati only but includes the variety as each color provides different nutrients like vitamins or minerals to our body. A person should know the importance of all the vitamins and minerals.
Everybody knows that food should include carbohydrates, protein, Vitamins, Minerals, Fiber etc. But they don’t know what color combination is required for our body to keep healthy and fit. Make sure you eat the foods as per the best time suggested by our ancestors.
Here is the list of healthy foods combination
Fruits are the most popular healthy food like by most of the people. They do not require any preparation and most of the time serve as it is. Fruits are rich in fiber and keep our stomach clean. All fruits have different properties and benefits. The person should eat all types of fruit in a week and of the different color, as each fruit provide different nutrition to the body. They are also very good in detoxification of our body. So a week eat all type of fruit so that body gets all nutrients. Below I am describing the fruits mostly like by people:
Apple – Everybody heard old words “Eat Apple once a day and keeps the doctor away” is rightly fit as it contains numerous antioxidants which keep a healthy heart.
Avocados – This is the only fruit which contains good healthy fats instead of fiber or carbohydrate. It is rich in vitamin C and potassium.
Blueberry, Blackberry, strawberry – All types of berries are a rich source of antioxidant and prevent deadly disease like cancer.so eat these at least on alternate days to get the benefit of antioxidants.
Banana – It is the best fruit that gives instant energy. It is a rich source of potassium and Vitamin B6.
MEAT, FISH, AND EGG
This category is a very good source of proteins.
Meat – Meat is a good source of protein. It should be cooked properly and unprocessed. Different type of meats is – Lamb, Chicken etc.
Egg – It is considered one of the healthy food available on the market.
Fish – Studies proved that eating fish lowers the risk of many diseases like heart, depression etc. It is also a very good source of protein and Omega-3 fatty acids. Some commonly consume verities are Salmon, Sardines, Tuna, Shellfish etc.
Children need great care for their growth and so give these foods combination
Walnuts – It is very healthy and good for the brain. Walnuts are rich in Omega-3 fatty acids and lower the LDL (Bad Cholesterol) and increase the HDL (Good Cholesterol). It also boosts the bone strength.
Almonds – It is one of the most popular among nuts category. It is a rich source of Vitamin E and manganese, copper and phosphorous. Like walnuts, they also increase the HDL and lowers the LDL and maintain blood pressure.
Chia Seeds – Another popular nut which is popular for high nutritional value and has medicinal properties. It contains essential fatty acids, Vitamin A, B, E and minerals like iron, Sulphur, magnesium, manganese
Peanuts – It is legume crop and not comes under nut family. It is high in nutrients and antioxidants properties. It is good for skin, infertility and weight loss program
The other varieties which are equally good are pumpkin seeds and flaxseeds.
Brown Rice – It is the abundant source of carbohydrate and helps in normal functioning of the brain. It prevents obesity as it contains a low level of fat. As it contains low sodium and thus considered bets food for people suffering from hypertension. It is good for digestion.
Oats – It contains dietary fiber and helps with lower LDL (Bad Cholesterol) and improve HDL (Good Cholesterol).Since it is rich in soluble and insoluble fiber and thus prevents constipation. other uses are helpful in weight loss and prevent cancer.
Green Beans – It is antioxidant in nature which boosts the immune system. It is good for eye care and improves bone health. It also protects gastrointestinal issues like constipation.
Lentils – They are high in fiber. These are the best source of proteins obtained from plants. Besides, it is a good source of iron, Vitamin B, Zinc, copper, and potassium. It helps in weight loss and stabilizes the blood sugar.
Kidney Beans – It is also high in fiber. It lowers cholesterol and reduces heart diseases.
These are considered the best source of fiber and Vitamins. Always try to eat all types of vegetable in a week. Few of the most popular are described below:
Broccoli – It can be used raw and cooked and is very healthy. It is a good source of Vitamin k, Vitamin c. It also contains some traces of proteins also.
Carrot – It is very popular under root vegetable category and can be used raw or cooked. It contains a lot of vitamin k and beta carotene antioxidants. It is very good for the eyes.
Cauliflower – It is the good source of vitamin c and vitamin a. It reduces the risk of cancer, heart diseases, and brain disorders. It fights against inflammation.
Cucumber – It is a very excellent source of fiber. It contains the small amount of vitamin k and serves as a salad. It aids in managing diabetes, prevents constipation, keeps skin in good complexion, and lowers the blood pressure.
Garlic/Ginger – They are very healthy and provide medicinal benefits to the human body. It improves the digestive and immune system also.
Tomatoes – Category wise it is vegetable but it is fruit. It is an excellent source of Vitamin c and potassium.
Mushroom – They are very good at providing vitamin D to the human body.
Beetroot – They are very good in providing the blood in the body.As everybody knows blood is the main component to move the oxygen different parts of the body.
There is more vegetable which has their own properties and keeps our body healthy. These are radish, cabbage, lettuce, squash, turnips, beetroot etc.
Dairy products are most commonly used healthy food and come from different animals like cow, buffalo, goat etc. and each of them has their own properties. The best dairy product is prepared from grass-fed cows as it contains good fatty acids and vitamin D.
Milk – Milk is a best and cheap source of wholesome nutrients contains vitamin d, calcium, fat, and protein.
Cheese – it is a rich source of nutrients like Calcium, Zinc, Phosphorus, Protein, Vitamin A, vitamin B12. It prevents cavity, aids in weight loss and prevents cancer and glowing skin.
Yogurt – It has more benefits than mil as it contains probiotic bacteria which is very helpful for digestion. It is rich in Vitamin B12, Phosphorous, Potassium and Vitamin D.
What is your intake from this healthy food list? Are you following or let me know the comment below if you have any question.
CONCLUSION: - There are a variety of healthy foods available, so choose wisely and provide all nutrients to your body. Avoid sugary drinks and junk foods.