Twenty Foods That You Should Eat
Adding a variety of fruits, vegetables and whole grains to your plate will boost the overall nutritive value of your diet. Below is mentioned a list of foods brimming with disease-fighting antioxidants and vitamins, that are easy-to-eat and easy-to-find.
Quinoa - A Wholesome Superfood
Lean protein with spinach and other leafy greens
Foods You Should Add To Your Daily Diet
- Barley: It is a great source of fiber, proteins, B-vitamins and tocotrienols (the powerful antioxidants found in vitamin-E). Whole hulled barley is the least processed type, but takes a lot more time to cook, is coarse to the plate and not very palatable. Pearl barley and barley flakes are the edible options. A cupful of pearl barley provides around 6 gms of fiber, that includes soluble beta-glucan. It can be tossed into salads, stir-fried vegetables or added to soups and stews.
- Chilies: The typical hot and fiery flavor of both red and green chilies comes from the compound capsaicin, that triggers a sensation of heat, releasing endorphins from the brain. They also offer vitamins-A, C, and the mineral Potassium, add flavor to the food that can help you cut down on salt, and have medicinal benefits.
- Mango: This smooth textured, fleshy tropical fruit satisfies the taste buds, is loaded with beta carotene (a precursor of vitamin-A) and other vitamins and minerals. Fresh diced mangoes can be added to salads, blended into smoothies, or had as a snack or a dessert.
- Fenugreek leaves: Dried or fresh, fenugreek leaves can be added to vegetable recipes and bread, to provide a distinctive flavor. They are rich in vitamins-A, B-complex and C and micronutrients that help preserve eye health.
- Lentils: Available in green, brown, yellow and red varieties, they can be used to prepare a quick nutritious meal. They provide a base to curries, soups or stews, or can be mixed with rice.
- Red kidney beans: Though beans of all types are good choices, the red kidney beans provide fiber, proteins and minerals with very few calories, and make a perfect ingredient of a meatless meal. Pairing them with vitamin-C rich lemon juice improves absorption of the iron found in them.
- Sardines, salmon, and tuna: Whether canned or fresh, they are a good source of omega-3 unsaturated fats, that makes them good for the heart. Sardines or mackerels can be grilled, topped with lemon juice, a little salt, and pepper to make a side dish.
- Milk: One of the best ways to build strong bones is to drink milk.
- Carrots: Although this delicious root vegetable is available throughout the year, locally grown carrots are in season in the summer and fall. They have a crunchy texture and a sweet, minty aromatic taste. They rank high on the list of vegetables in terms of their beta-carotene content. They taste better steamed, rather than in the boiled form.
- Prunes: A natural remedy for constipation, prunes contain fiber, vitamins, antioxidants and minerals.
- Spinach: Besides being a quintessential leafy green, spinach helps reduce the loss of vision in old age.
- Quinoa: A pseudocereal, and an alternative to the refined grains, quinoa has a high protein while low gluten content. It is also rich in B-vitamins and contains a modest amount of calcium.
- Oatmeal: It helps you start your day with a nutritious breakfast, get whole grains and lowers blood cholesterol.
- Walnuts: Though high in calories, they can be used as a substitute for sugar-laden snacks, that are also high in trans fats.
- Apricots: A good source of vitamins, they can be diced to salads or eaten as such.
- Chicken breast: Boneless, skinless chicken breasts are a good way to get protein without lots of fats.
- Watermelon: A natural sweet treat with very few calories.
- Oranges: These are a pretty good source of potassium and vitamin-C.
- Strawberries: They contain antioxidants, folic acid, and vitamin-C. They can be added to breakfast cereals, desserts or had as such.
- Bananas: A good source of minerals, bananas help reduce the risk of kidney stones and build strong bones.