Health issue and doctor visit is very common these days. Some of us have been told that some health issues are genetic and we tend to agree and live with the delusion. This myth can be dispelled up to 90% by taking proper diet along with proper knowledge. Here I am going to discuss some of the foods which are high in nutrition and can help in weight management and prevent chronic diseases like diabetes, cancer, stroke, heart related problems yet they are commonly/easily available in your nearby local markets. Incorporating these healthy options at right proportion in everyday meal is important for all specially for those who are doing light exercise and more importantly for those who are unable to take out the for gym or do minimal movement through out the day. Keeping these top 8 super foods along with some fasting can bring you good health and happiness.
1. Spinach
It is green and forever green. We have often seen that whenever our health is bad, doctors always recommend eating leafy vegetables. Spinach is rich in nutrients and vitamins A, Vitamin C, Vitamin K, iron, folate and potassium. A food that is acceptable to our body since ancient times. And the best part of this food is easily found in the local market, and people can also harvest in the kitchen garden with minimal resources.
2. Lemon
Lemon is rich in vitamins and mineral compounds. I must say that a complete meal on the table without lemon is still an incomplete meal. Best source of Vitamin C so best of immune function and skin health, Potassium can help the body in water retention, reduce blood pressure, protect against stroke and prevent osteoporosis and kidney stones and B6 is best guard against any infection and it make the immune system stronger. So consider having this in your daily diet in moderate amount and this is easy to have in the local market.
3. Garlic
People who have high levels of cholesterol and blood pressure may benefit more from garlic. So if garlic is helping to reduce bad cholesterol then it can protect you from heart attack. Garlic contains antioxidants that may prevent Alzheimer's. A research has found that if garlic oil is consumed continuously for 6 days, it can reduce the heart rate in heart patients and make your exercise stronger. There are some acceptable side effects of garlic like halitosis, fart.
4. Walnut
Overeating is injurious to health and with walnuts being one of them, it is medically suggested that 7 to 8 walnuts per day are sufficient for any health benefits. Walnuts are known to improve brain power, manage weight, keep the digestive system healthy as well as boost your mood. It is the only tree nut that is a good source of omega-3 essential fatty acids.
5. Avocado-
Avocado is one of the best food that has a huge amount of nutritional and health benefits, it helps in reducing the risk of heart attack and is rich in potassium, folate and vitamins K, C, B5 and E . High in fiber, low in bad cholesterol can keep your eyes healthy as well as control appetite.
6. Dark Chocolate -
I am sure you must be getting confused seeing dark chocolate in the list of health foods. But again in a research it has been found that chocolate contains more antioxidants. High in nutrition, reduce bad cholesterol and increase good cholesterol. It may also protect the body's skin from direct sunlight and improves brain function. Now, seeing these benefits doesn't necessarily mean that you have a whole pocket of dark chocolate. Again I want to remind you that an excess of anything is going to cost your health. Moderate food for good health.
7. Lentils -
Lentil is very common in India, it has good health benefits, it can reduce cholesterol, diabetes and colon cancer. Good in nutrition that can improve heart health and aid in weight loss and it can also help maintain blood sugar. This is going to be the best recipe for people who do not eat animal meat, so lentils are the best option and you might be liking it already. I would like to mention again that lentils have some side effects if you take it more than an average amount.
8. Salmon Fish -
Salmon fish is good source of Omega-3 fatty acids, for people additive to have non-veg this is good option to obtain health benefits from having salmon, It can help lower blood pressure, reducing the chance of cardiac death. That is why it is known to be a good source of vitamins and minerals. In some cases it has been found that it can also help reduce depression. The best use of salmon also depends on how it is cooked.