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Healthy Foods

16 Healthy Foods That Will Keep You Active and Healthy

Some foods are rich in nutrients and act as catalysts for good health. They optimize the immune system of the body and boost immunity, reducing the risk of many diseases and infections. These superfoods have proven benefits, keeping you healthy and fit.  So let’s find out about these foods that have a super cool impact on your physical and mental health.

1.    Avocados

Avocados are a great gift from nature. They contain monounsaturated fats which regulate the blood flow in blood vessels and prevent the formation of blood clots.  Avocados can lower high blood pressure and hence reduce the incidence of cardiovascular stroke.

2.    Red beans

Red beans are rich in protein, iron, and fiber. They regulate the serum cholesterol concentration and keep it normal.  According to recent research, red beans also reduce the risks of certain types of cancers.  Studies show that people who include red beans in their diet regularly weigh 8-10 pounds less than bean-abstaining groups and have a slimmer waists.

3.    Berries

All kinds of berries are enriched in fiber and natural antioxidants.  The fiber helps keep the digestive function smooth and prevents constipation.  Antioxidants reduce the risk of cancers and prevent certain cancer cells from attacking the body. Berries also help to keep you calm and relaxed and suppress the sympathetic response and release substances that help to control anger and anxiety.

Berries can help improve memory and alleviate the symptoms of Dementia and Alzheimer’s disease.  Vitamin C found in berries helps prevent aging and wrinkle formation on the skin by boosting the synthesis of collagen in the body which keeps the skin taut.

4.    Broccoli

This green vegetable is a rich source of calcium and increases the strength and density of bone. It contains several other vitamins, including vitamins A, C, and K. Broccoli has proven anti-cancer benefits and reduces the overall risk of many different kinds of cancers in the body.

5.    Dark Chocolate

Dark chocolate is full of antioxidants and natural stimulants that activate the central nervous system and increase focus and attention, keeping a person active and positive.

6.    Eggs

Egg yolks contain almost 10 different types of antioxidants that enhance vision and keep the eyes healthy.   In addition, they reduce the risk of muscular degeneration and protect the skin from ultraviolet radiation. Eggs contain a special element called choline that also improves memory and carries out the maturation of the brain.

7.    Fish

Oily fishes of sardine and salmon varieties are full of omega-3 fatty acids that are very important for normal brain functioning. They help prevent arteriosclerotic diseases (plaque or blood clot formation in the blood vessels) and contain anti-inflammatory agents that suppress the inflammatory response.

8.    Nuts and Seeds

Human beings have been consuming nuts and berries for centuries due to their extensive health benefits.  Walnuts are rich in omega 3 and omega 6 fatty acids that promote heart health, remove bad cholesterol from the body, and can even improve mood.  Flaxseeds are the most powerful anti-cancer substances of plant origin. They not only reduce the risk of cancer but also prevent heart disease, stroke, and diabetes.

9.    Oranges

Oranges are enriched with vitamin C and antioxidants. Vitamin C is required for the production of white blood cells that are the scavengers of the body and kill bacteria, viruses, or any other foreign antigen. They have numerous ski benefits as well, making skin radiant and fresh.

10.    Quinoa

Quinoa is one of the most enriched grains, full of iron, protein, and fiber. It helps control weight and prevent diabetes and other chronic diseases. It also reduces the risk of cardiovascular diseases.

11.    Leafy Green Vegetables

Spinach induces the production of new healthy cells in the body.  It is a rich source of iron, calcium minerals, fiber, and several other vitamins. Studies show that green leafy vegetables may decrease the risk of cervical, ovarian, and several other types of cancers.

12.    Tea

Tea contains premium-quality antioxidants called flavonoids. It reduces the risk of neurological disorders like Alzheimer’s disease, Parkinson’s disease, cardiovascular disorders, diabetes, and cancer. Tea contributes to healthy bones and gums, sharpens memory, and improves focus and attention.

14.    Yogurt

Yogurt is a rich source of calcium that keeps the bones strong and healthy. It contains good bacterial flora that helps improve intestinal motility and digestion. It also helps to prevent osteoporosis in women by increasing calcium uptake of bones.

15. Carrots

Carrots contain a pigment called carotene, which is a rich source of vitamin A. It strengthens the immune system and enhances vision. The role of vitamin A is particularly important in night vision, and its deficiency leads to a clinical condition called night blindness.

16. Tomatoes

Tomatoes are a vital ingredient in many different kinds of foods. They protect our skin from harmful ultraviolet radiation and lower the cholesterol level in our blood. Apart from that, they contain lycopene, which boosts immunity and helps fight cancer cells in the body.

– Disclaimer –
This blog is for informational & educational purposes only, and does not intend to substitute any professional medical advice or consultation. For any health related concerns, please consult with your physician, or call 911.

Medically Reviewed

Last reviewed by Dr. Syra Hanif, M.D. on 07/19/2021

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  • About The Author

    Dr. Syra Hanif M.D.

    Board Certified Primary Care Physician

Dr. Syra Hanif is a board-certified Primary Care Physician (PCP) dedicated to providing compassionate, patient-centered healthcare.

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