1. Green leafy vegetables: -
Green vegetables are rich in vitamin A – good for building your body's natural defenses, vitamin C for healthy skin and bones and vitamin K to help your body heal itself quickly when necessary. In addition to these vitamins, beautiful green veg is also rich in potassium and iron
2. Chicken, fish, meat / protein powder: -
A valuable source of protein, high source of energy. Those who are vegetarian can opt for protein powder .Eat one scoop of protein every day in morning. This will not only boost your physical health but also mental health.
3. Potatoes: -
Boost immune system, help to treat cancer, aid in curing stomach ulcers provide relief from arthritis, excellent for digestion, maintain water balance in the body
4. Whole grains: -
Reduce risk for heart disease, type 2 diabetes, obesity, and some forms of cancer, improve digestive health, reduced risk of asthma, healthier blood pressure, less gum disease, healthier arteries
5. Yoghurt: -
Easier to digest than milk, it is packed with vitamin, curbs your hunger, help you to lose weight, boost immune system, good for digestive system, good for bones
6. Nuts: -
Contribute to healthy digestive system, offer a generous amount of vitamins and mineral, help you feel fuller longer, contains both protein and carbohydrate, lower blood pressure.
7. Pulses: -
maintain a healthy weight, protect against disease, good for heart and diabetes, high protein content.
8. Eggs: -
Good source of energy, high protein, promotes cell cavity, rich in omega-3, maintains body weight, good in pregnancy, boost brain power and mood, muscle building.
boost sexual drive, hair growth, good for glowing skin, fight cancer, good for health, protect against allergies, improves digestion.
10. Tofu and soy milk: -
The iso-flavones in soy foods have been linked to a range of health benefits, but also some risks. The calcium and magnesium in soy may help strengthen bones, lessen symptoms of PMS, regulate blood sugar, and prevent migraine headaches
11. Parmesan cheese: -
Studies have shown that calcium with vitamin D and protein is needed for your bone health and in achieving peak bone mass. A 1-ounce serving of Parmesan cheese is an excellent source of calcium, with 35% of the daily value. It is worth noting that a small amount of vitamin D also exists in Parmesan cheese.
12. Oats: -
• Oats Are Incredibly Nutritious.
• Whole Oats Are Rich in Antioxidants, Including.
• Oats Contain a Powerful Soluble Fiber Called Beta-Glucan.
• They Can Lower Cholesterol Levels and Protect LDL Cholesterol from Damage.
• Oats Can Improve Blood Sugar Control.
• Oatmeal Is Very Filling and May Help You Lose Weight.
• Milk: - Calcium: Builds healthy bones and teeth; maintains bone mass.
• Protein: Serves as a source of energy; builds/repairs muscle tissue.
• Potassium: Helps maintain a healthy blood pressure.
13. Tomatoes: -
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, Folate and vitamin K.Feb.
14. Banana: -
Blood pressure. Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. ...
• Asthma. ...
• Heart health. ...
• Diabetes. ...
• Digestive health.
15. Broccoli: -
broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
16. Apples: -
• Whiter, healthier teeth
• Avoid Alzheimer's.
• Protect against Parkinson's.
• Curb all sorts of cancers.
• Decrease your risk of diabetes.
• Reduce cholesterol.
• Get a healthier heart.
• Prevent gallstones.
• Carrot: - High Source of Antioxidants (Especially Beta Carotene).
• Decreases Risk for Heart Disease and Stroke.
• Helps Protect Against Cancer.
• Important for Maintaining Oral Health.
17. Avocados: -
Avocado is Incredibly Nutritious.
• They Contain More Potassium Than Bananas.
• Avocado is loaded with Heart-Healthy Monounsaturated Fatty Acids.
• Avocados Are Loaded With Fiber.
• Eating Avocados Can Lower Cholesterol and Triglyceride Levels.
18. Dark chocolate: -
• Dark Chocolate is Very Nutritious.
• Dark Chocolate is a Powerful Source of Antioxidants.
• Dark Chocolate May Improve Blood Flow and Lower Blood Pressure.
• Dark Chocolate Raises HDL and Protects LDL against Oxidation.