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Twenty Foods That You Should Eat

Updated on February 15, 2016

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

Red Quinoa
Red Quinoa | Source

Lean protein with spinach and other leafy greens

Source

Foods You Should Add To Your Daily Diet

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. Milk: One of the best ways to build strong bones is to drink milk.
  9. 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.
  10. Prunes: A natural remedy for constipation, prunes contain fiber, vitamins, antioxidants and minerals.
  11. Spinach: Besides being a quintessential leafy green, spinach helps reduce the loss of vision in old age.
  12. 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.
  13. Oatmeal: It helps you start your day with a nutritious breakfast, get whole grains and lowers blood cholesterol.
  14. Walnuts: Though high in calories, they can be used as a substitute for sugar-laden snacks, that are also high in trans fats.
  15. Apricots: A good source of vitamins, they can be diced to salads or eaten as such.
  16. Chicken breast: Boneless, skinless chicken breasts are a good way to get protein without lots of fats.
  17. Watermelon: A natural sweet treat with very few calories.
  18. Oranges: These are a pretty good source of potassium and vitamin-C.
  19. Strawberries: They contain antioxidants, folic acid, and vitamin-C. They can be added to breakfast cereals, desserts or had as such.
  20. Bananas: A good source of minerals, bananas help reduce the risk of kidney stones and build strong bones.

Comments

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    • travmaj profile image

      travmaj 2 years ago from australia

      I approve of this list and most of them we have on a regular basis. It's good to read and hear what others are suggesting. With thanks...

    • poetryman6969 profile image

      poetryman6969 2 years ago

      We eat some of these foods already but I think we can do something to introduce more of them into our diet.

    • Larry Rankin profile image

      Larry Rankin 2 years ago from Oklahoma

      Wonderful job of providing healthy food ideas.

    • PAINTDRIPS profile image

      Denise McGill 2 years ago from Fresno CA

      Great list. Thank you. I will have to put some of these on my grocery list, like quinoa which I have tried but never thought seriously about keeping in the house for daily use.

    • Alphadogg16 profile image

      Kevin W 2 years ago from Texas

      This is a very good list Shraddhachawla. I frequently eat and agree with all of them with the exception of sardines. Just can't stand the smell or the taste. Thumbs up on your hub, voted up.

    • Buildreps profile image

      Buildreps 2 years ago from Europe

      Great list, Metreye. Most of these foods are on our list at least once a week, but milk certainly isn't one of them. Dark leafy greens contain more Calcium than the same weight of milk.

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