Tuesday, 15 November 2016

DAILY HEALTH HACKS

It is important to eat healthy foods as it is an important aspect of life. A lot of people strive as much as they possibly can to take the most nutritious foods for their well-being and good health. There are so many foods available out there to choose from daily. There are some special "superfoods" that most nutritionists claim are the best to consume frequently. Below is a list of the top ten healthy foods that you need to eat every day:

Blueberries contain a high amount of antioxidants than any other fruit in North America. Blueberries help in preventing diabetes, cancer and memory lapses caused by age. This is the reason why these berries are referred to as "brain berry".

There are studies that have proved that blueberries are also rich in vitamins C and A as well as fiber. Blueberries also enhance cardiovascular health. You can aim to take a cup of fresh blueberries and a half cup of berries that are dried or frozen. You can also substitute these berries with prunes, strawberries, raisins, Acai berries and purple grapes.

Spinach is a green and leafy vegetable that is rich in nutrients. It is a well-known muscle builder that is rich in omega-3 fatty acids that are based on plants and folate. These nutrients are great as they help in reducing the risk of contracting stroke, heart disease and osteoporosis.

Folate has an added advantage as it boosts the flow of blood to the nether regions thereby helping to protect you from sexual issues brought about by age advancement. Spinach also contains lutein, which is the compound that helps in fighting macular degeneration. It also helps in improving sex drive. You could aim to take a cup of spinach daily or half cooked cup.

Taking yogurt daily is important due to the various cultures that it offers to your body. Yogurt has some undisputed health benefits in our bodies. The culture helps in spawning millions of the beneficial bacteria present in the body. This helps in boosting your immune system and also offers protection from cancer.

It is important to note that it is not all types of yogurt bear these benefits but rather the ones with "live and active cultures". A cup daily of this rich protein and calcium food will be great for your health.


Flaxseed are an easy way of adding a huge fibre dose into your diet. They are easily available in bulk from grocery stores and can be used to sprinkle over fish, snacks, meals or salads. A tablespoon of ground flaxseeds is enough to add 23 grams of useful fiber in your diet.

They are also rich in vitamin Bl, manganese, and essential fatty acids. This means that flaxseeds are a rich source of antioxidants and omega 3 fats that reduce the risks caused by various diseases like cancer, heart disease and the type II diabetes.

Red tomatoes are packed with lycopene, an antioxidant that is important in the body. A lycopene-rich diet helps in decreasing the risk of lung, bladder, skin, prostate, stomach cancers and reducing chances of contracting coronary artery disease. You should aim to get about 22 mg of lycopene daily or a glassful of tomato juice. You could also double the amount of tomato paste recommended in most diets.
Most vegetables and fruits that have an orange, yellow or red color are mostly rich in carotenoids. These are compounds that are fat-soluble and associated with the reduction of various cancers. They also reduce the severity and risk posed by inflammatory conditions like rheumatoid arthritis and asthma.

Carrots are the easiest to prepare these vegetables and fruits. They also have a lower caloric density, and a half cup would be sufficient daily. The substitutes are pumpkin, sweet potato, mango, yellow bell pepper and butternut squash.


All types of beans are important for your heart's health, but the black beans are great in boosting your brain power. Black beans are full of antioxidant compounds and anthocyanins, which have been proven to improve brain power. Taking a daily half-cup serving of black beans gives your body 7.5 grams of fibre and 8 grams of protein. Black beans are also free of saturated fats, and it is low in calories.
Walnuts are rich in the heart-healthy omega 3s, a higher amount than salmon. They are also loaded with a higher amount of anti-flammatory polyphenols than the amount in red wine and have muscle building proteins than chicken. Walnuts are better than other nuts since they are able to combine all the three features while others use two.

Having a single ounce or 7 walnuts would be great at any time of the day, but it is more important when taken as a recovery snack during post-workouts.


Amongst the rich healthy foods that are currently emerging, oats have been on the forefront and have already received approval from FDA. Oats are healthy as they consist of soluble fiber that lowers the advent of heart diseases. They also contain carbs, but the sugars it contains are slowed down by fibre.

Oats contain 10 grams protein for every half cup serving and can deliver muscle-friendly and steady energy. Wild rice and quinoa could be great substitutes for oats.
Any nutritionist or health foods website will inform you that broccoli ought to be your number one choice as far as vegetables are concerned. Broccoli contains sulfur compounds that signal the body genes to produce more enzymes as well as detoxifying compounds that have the potential to cause cancer.

This great vegetable can be taken uncooked or can be cooked. It could be used as a side dish by being incorporated into a casserole or salad as the possibilities are endless. The American Cancer Society has found that vegetables with dense green flower bud clusters are great for reducing colorectal cancers and other types of cancers that are dangerous.

All the above are the top ten healthy food that you should endeavor to take on a daily basis to improve your overall wellbeing and health.



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