12 Best Foods You Should Eat To Keep Your Body Fit and Fine
It’s never too late to start eating healthier. Though it may take some getting used to at first, your body will thank you for it and you’ll be well rewarded with a fitter and finer-looking silhouette.
To help you on your way, here are 12 of the best foods that can help you get fit and trim.
Make sure to stock up on them and make them a regular part of your diet.
Legumes or beans and pulses like peas, soybeans, red, black, and garbanzo beans are rich sources of protein, folate, fiber, B complex vitamins, and various minerals.
Research shows that they can help manage type 2 diabetes and offer other health benefits like reducing cholesterol and blood pressure. Depending on how you prepare them, legumes can add a burst of flavor to most recipes.
Moreover, since legumes and beans can keep you full for hours, they can prevent you from overeating.
2. Sweet Potatoes
Sweet potatoes are root vegetables loaded with fiber, potassium, and vitamins A and C. They’re also a great source of antioxidants called carotenoids which can help reduce the risk of certain types of cancer.
Despite their sweetness, they don’t cause an increase in blood sugar levels. On the contrary, they’re known to help control blood sugar levels among patients with type 2 diabetes. Sweet potatoes are also quite versatile since you can boil, bake, or fry them.
Berries are nutritional powerhouses. They also contain fiber, minerals, and vitamins.
Blueberries are rich in antioxidants and disease-fighting nutrients. They help improve brain function and memory while reducing the risk of Alzheimer's and dementia.
Strawberries are packed with vitamin C which contains skin-firming and immune-boosting properties.
According to studies, adults between the ages of 19 and 50 need about 1,000 milligrams of calcium per day while those over 50 should have 1,200 milligrams daily.
An easy way to meet this dietary recommendation is to eat yogurt. The best is to consume plain yogurt instead of flavored yogurt since the latter usually has a lot of sugar added in.
Yogurt is also full of “good bacteria” or probiotics that are great for maintaining gut health. Since it’s rich in calcium and protein, yogurt also helps prevent osteoporosis.
5. Green Leafy Vegetables
Green leafy vegetables are excellent sources of nutrients like vitamin C, fiber, magnesium, calcium, iron, zinc, and folate. Green leafy vegetables like spinach offer several health benefits like a reduced risk for cardiovascular disease, better bone health, and protection against macular degeneration.
Low in calories and full of antioxidants, green leafy vegetables are easy to include in your diet. You can steam them, eat them raw, boil them, or add them to stews and soups. Other examples of green leafy vegetables are Swiss chard, kale, spinach, and collard greens.
6. Olive Oil
Olive oil is a natural oil rich in good monounsaturated fatty acids, polyphenols, and vitamin E, making it an excellent food for reducing the risk of heart disease. It also contains a healthy dose of antioxidants which help protect the body against damage caused by oxidative stress.
For a long time, eggs have gotten a bad rap but they’re actually protein-dense foods filled with essential nutrients like selenium, iron, vitamin A, phosphorous, and B complex vitamins. They’re packed with muscle-building amino acids, memory-enhancing choline, and antioxidants that can help keep your eyes healthy while reducing the risk of macular degeneration.
8. Whole Grains
Whole grains are an excellent source of carbohydrates, and they keep you full for longer, thus promoting effective weight management. They also contain phytonutrients, minerals, and several B vitamins while offering health benefits like improved heart health, protection against diabetes, and lower cholesterol levels. Grains like oats contain water-soluble fiber and complex carbohydrates which help in digestion and in stabilizing blood sugar levels. Quinoa is packed with iron, fiber, and protein and helps prevent diabetes, lowers the risk of heart disease, and helps manage weight.
Highly nutritious and filling, avocado has monounsaturated fat that is full of vitamins, fiber, and minerals.
Some of its health benefits include reducing the chances of cognitive decline, enhancing brain health, improving healthy blood flow, and lowering blood pressure.
Some studies show that avocados may possess anti-cancer properties.
10. Nuts and Seeds
Nuts and seeds are small but they’re packed to the brim with a multitude of nutrients like protein, fiber, and antioxidants. Nuts like almonds, peanuts, and cashews are full of heart-healthy fat and fiber which make them excellent food for supporting weight loss and maintaining heart health. Some examples of nutrient-dense seeds are hemp seeds, pumpkin seeds, flaxseeds, and sunflower seeds.
Fish is a highly nutritious food and a great source of protein, omega-3 fatty acids, and vitamins A and D.
Fish like sardines and salmon are packed with omega-3 fatty acids that are excellent for brain health. They also contain heart-healthy fat that is ideal for maintaining cardiovascular health, preventing diabetes, and warding off nasty disease-causing inflammation.
12. Cruciferous Vegetables
Cruciferous vegetables like cabbage, kale, cauliflower, collard greens, brussels sprouts, turnips, radishes, and broccoli are excellent sources of nutrients like vitamins, fiber, folate, and minerals. They also contain phytochemicals like nitriles, thiocyanates, and indoles which may offer protection against some types of cancer while reducing the risk of diabetes and heart disease.
Supplements to the Rescue
There are days when you may feel lethargic, have an upset stomach, or are battling nausea. On such days, supplements like Anti-Na can come to your rescue!
Manufactured by KDD Nutraceuticals, Anti-Na is a soft chew supplement that’s full of premium quality natural ingredients like lemon, Vitamin B6, bioenergy ribose, and ginger root powder.
Besides offering relief from nausea and vomiting, these chews also keep stress at bay and provide respite from cramps and fatigue.
Good sleep, a consistent exercise routine, and a good lifestyle are some of the major factors that influence your quality of life. However, a well-balanced, nutritious diet always tops the list when it comes to developing and maintaining a healthy, fit body. The healthy food on this list are excellent sources of nutrients that will help keep you fit and fine. Pay a visit to your nearest farmer’s market and stock up on these staples!