We need to add proper nutrition to our foods.
We eat taste delicious and plenty of nutritional benefits to keeps our body strong and fit. you can only eat a limited amount of food in a day so we need to chose our nutrition wisely for better growth. The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients from vegetables and fruits.
The beans are the only food recognized in two food groups, vegetables, and proteins. Beans contain protein and low fat also it is packed with fibre and contain a host of nutrients and phytonutrients. Which may help guard against diabetes, cardiovascular disease, and repairing muscle.
2. Greek Yogurt
Smooth, yoghurt is a great source of protein and is also an important source of probiotics. It helps make to have less sodium and fewer carbs than regular yoghurt and packs twice the protein.
3. Sweet potatoes
One of the most nutritious vegetables which are very good for health. Sweet potatoes are very good for the heart and also helps in boosting vision. It has a very good taste, sugar flavour and low in calories. All this helps sweet potatoes to be a portion of good food for you.
Peanuts contain protein which helps you to build and repair muscle. They also contain polyunsaturated fats which are very good for heart health. It lowers the risk of cardiovascular disease, diabetes, also metabolic syndrome.
Kefir is a fermented drink made with cow, It can also be made from rice or soy milk. kefir is rich in calcium and protein. It also contains magnesium, B12, including probiotics which helps for good digestion. Kefir can be taken in drinkable breakfast, snack time but you can also add in your shakes for better taste and result.
6. Vitamin-c Rich strawberries
Strawberries are very good fruit in summer. Strawberries can also be consumed as a juice. It contains vitamins c which is very good for our skin, It also helps to keep teeth and gums in a good condition and fight against prostate cancer.
Mushrooms are rich in protein, cancer-fighting mineral, selenium. It is the highest source of vitamin D and them high in copper and potassium nutrients which very good for heart, nerve function and increase red blood cell production.
It is a great source of vitamin c this super-sweet fruit also contains minerals like fiber, Vitamin B, and enzymes. It also helps to lower blood pressure, fight against cancer.
Sunflower seeds are small. Consuming the seed will help you to lower the blood pressure, cardiovascular risk. Sunflower seeds are a source of key nutrients to fight against cancer. You can easily consume them through salads, side dishes.
Nuts are the best choice to gain weight and also keeps your health in good condition. Just consume 3-4 almonds contains 8 grams of protein and 18 grams of healthy fats. You can also add nuts to other snack items. Nuts always contain a high amount of calories which will keep you energetic throughout the day.
Grains are low in fat. They contain high fiber it will provide a good amount of high energy during your workout. you can consume the grains before a workout or you can prefer after the workout so that it will help you not to feel very hungry and weaknesses. Grains also helps in building the muscle fibers so it is often told those who doing heavy workout they should add grains in there meal or snacks for better result.
12. Oil Fish
oil fish are a good source of protein and important healthy fats. Fish oil provides omega-3 fatty acids are very good for our body. Oily fish are a great source of healthy omega 3 fats and it also gives high quality of protein.
Broccoli signals our genes to boost the production of enzymes that supports fighting against cancer like breast cancer, lung cancer. It contains vitamin c and beta-carotene protect your eyes from cataracts and safeguard your brain cells from damage.
Garlic is antibacterial, antifungal, antiviral properties it has. Garlic lowers cholesterol and helps for making blood thinner and diminish the chances of blood stroke. Just taking 7-8 cloves a week or more can keep your colorectal, belly also overcome cancer in control by forcing the cancer cells to develop self destruct.
Just having more than 2 salmon a week can reduce cardiovascular diseases by 17 percent and the risk of having a heart attack by 28 percent. So this is the tips which help you to be healthy and fit for a long time.
16. Dark Chocolate
High quality of dark chocolate gives you a lot of antioxidants and health benefits. It also contains high-fat foods and very high-calorie density. Taking 2-4 squares of chocolate daily will also boost your memory power and helps you to gain weight too.