Some of the foods included in our daily diet contain a high amount of nutrients in relation to their calorie content. These foods may also contain few biologically active unique compounds with powerful therapeutic and health benefits. The following 6 healthy diet foods a.k.a. super foods are some of the healthiest foods that are available for consumption on the planet.
Healthy Diet Foods For Everyone
1. Egg Yolk:
There are some who suggest that you stay away from the yolk owing to the high cholesterol content in it, but nothing can be far away from the truth.
In fact, all the rich nutrients are stored only in the yolk. The white part of the egg predominantly contains protein and thus separating the yolk from the white is just about the most unwise thing anyone can do.
Cholesterol in the diet does not have any impact on the blood cholesterol level. Scientific studies have proven that regular egg consumption has absolutely no correlation with any undesirable side effects like an increase in the blood cholesterol level. It is an age-old myth that has persisted till today.
There are very few foods that are not even close when it comes to the nutrition level relative to eggs. One egg contains all the nutrients essential to develop and grow a complete chick.
Eggs are a rich source of:
- Protein – A large egg contains at least 6 to 7 grams of quality protein with all the necessary amino acids included.
- Zeaxanthin and lutein are potent antioxidants and are extremely effective protectors from diseases of the eyes.
- Iron, selenium, and phosphorus, vitamins A, B2, B5, B12, besides others.
- Choline – Eggs are one of the best concentrated dietary source of this essential compound which is real important for a healthy brain.
Eggs also rank pretty high on the satisfaction or satiety index which is a measurement of how satisfying various food types are. Studies have shown that consuming eggs for breakfast can definitely help you lose a significant amount of weight when compared to a breakfast of cereals.
Eggs are among the most satisfying and nutritious foods on the planet. The yolk contains almost all the aforementioned nutrients, the white is mostly protein.
Garlic definitely does better than just leave a lingering taste in your mouth. Garlic enables you to have an odor-free breath through the day. It also packs in several bio active compounds and has a very high nutrient value.
Several scientific studies in humans have proven the impact of garlic on cardio vascular health:
- Garlic extract has now been proven to lower blood triglyceride and cholesterol levels
- Garlic can also reduce aggregation of platelets which could effectively lower stroke risk
- One study has also proved that concentrated garlic extracts could significantly lower your blood pressure level.
Garlic also has the ability to kill microorganisms like virus, fungi and bacteria.
Allicin, an active compound in garlic has also been proven to destroy MRSA or methicillin resistant staphylococcus aureus, which is becoming a grave threat to humans due to its resistance to a wide range of antibiotics. One can get concentrated garlic extract from supplements or you can add fresh garlic to your daily dietary intake. Freshly peeled garlic is better than using it in a powdered form any day.
Garlic is a very savory and beneficial herb that has been studied in-depth for its therapeutic and overall health benefits to humans. Several studies have proven that garlic can enhance the health of your heart when taken on a regular basis.
Blueberries are extremely tasty and fairly nutrient wealthy compared to their calorie content. Where blueberries really stand out is their anti-oxidant properties. The ORAC, a measurement of the antioxidant properties of food stuffs places blueberries close to the top of the list.
One study in overweight women and men with metabolic syndrome reflected that blueberries considerably lowered blood pressure values and oxidized LDL cholesterol markers. Another study in older men and women proved that blueberries can definitely improve memory if taken on a regular basis.
A considerable number of studies have been conducted on an experimental basis on lab animals showing that specific compounds in blueberries can help in preventing cancer.
They are also comparatively low in carbohydrates, which makes them the right choice for people on a low carbohydrate diet.
Blueberries are very rich in anti-oxidants and have a comparatively low carbohydrate content which makes them the right choice for people on a carbohydrate restricted diet.
Iodine is one important compound that is more often than not found lacking in most modern-day dietary schedules.
This compound is essential for maintaining a healthy and efficient thyroid. The thyroid gland with its hormones is of vital importance for proper functioning of key organs of the human body.
Iodine deficiency can lead to fatigue, hypothyroidism, mental retardation and several other related complications.
Unfortunately a major portion of the food stuffs we tend to eat today have relatively low iodine content. However, a lot of iodine is concentrated in sea water and sea food is an excellent source of iodine.
An absolutely great way to ensure you do not lack iodine is to consume some sea weed once or twice a week. It’s actually very tasty. As an alternative, you can supplement with kelp capsules which are relatively cheap and supply all the iodine you need for effective functioning of major organ systems.
Seaweed is an excellent source of iodine, a nutrient that is lacking in our modern-day diets and is incredibly important for a healthy thyroid and overall well-being.
Also Read: Top 6 Genetically Modified Food Products
Salmon is one among the many species of fishes with high fat content which contains a large percentage of calories as fat.
The fats are basically omega 3 fatty acids which most people do not get enough of as part of their daily caloric intake.
Eating species of fish like salmon once or twice per week pretty much meets your body’s requirement of omega-3 fats.
In addition, salmon is pretty rich in many nutrients and quality proteins. These include vitamins B1, B3, B6 and B12, potassium, and selenium.
Consuming fish rich in omega 3 fats regularly is connected with a lowered risk of cardiovascular disease and dementia.
I personally find salmon and other fish to be incredibly satisfying. I feel stuffed even though I have only consumed half as many calories as I would have in a regular sea food.
If you can get hold of it, there is nothing like wild salmon. Otherwise, farmed salmon though a much cheaper alternative is still equally healthy.
Salmon is extremely rich in nutrients and omega 3 fatty acids. It is good to have salmon at least 1 or 2 times a week.
6. Cod Fish Liver Oil:
The easiest method to add omega 3s to your dietary plan is to supplement it with fish oil capsules. The most nutrient rich supplementary fish oil is cod liver oil.
A tablespoon of it contains a total of 2.6 grams omega 3 fatty acids, which is more than the daily intake as recommended by dietitians. Moreover, it is also very good source of vitamin D3.
One table-spoon actually provides 1350 IU, which is more than double the RDA. This may be adequate to prevent symptoms arising from deficiency of vitamin D3 for the majority of people.
Many people in the United States and European countries, specifically those who live in the northern regions are deficient in vitamin D3. A deficiency in D3 can have grave consequences including an elevated risk of diabetes and cancer.
Cod liver oil is very rich in vitamin A, one table-spoon providing 13,500 IU or almost triples the RDA. If you do not consume much omega 3 from animal foods, then consider supplementing with a table-spoon of cod liver oil every other day or is possible every day. Cod liver oil is one of the best sources of vitamin D3, omega 3 fatty acids, and vitamin A.
Eating these healthy diet foods will help you to live a healthy and long life!