It cannot be denied that food is the body’s energy generator and makes humans survive and grow. There are a number of foods that are very influential for the health of the body. Here we will share with you 5 types of foods that you should eat daily. Foods that will keep you from disease and the risk of various health problems.
The nutrition of children is a family responsibility and this is something that should not be taken lightly. So, we released the foods that you should eat every day to nourish your body and keep your body healthy all the time. It’s hard to manage a healthy diet every day, especially with a super busy lifestyle like this. Maintaining a diet is very important but difficult to do, so it is very important to have certain types of food that can definitely meet the nutritional needs of the body. With these 5 types of foods that you should eat daily, you and your beloved family will get an adequate supply of nutrients.
We quoted these 5 important foods from Healthshot, where they contacted Sanchita Pathak, Senior Consultant Dietician, The Himalayan organics, who listed 5 types of nutrient rich foods that you and your family should eat daily. Intrigued by the list of these foods, let’s take a look one by one below.
List for 5 Types of Foods That You Should Eat Daily
1. Vitamins
Vitamin-rich foods are important for healthy teeth, boost immunity, improve bones, help the body’s metabolism work, and increase blood flow to the brain and nervous system. Usually a vitamin-rich diet is a diet that includes fruits and vegetables and lean protein into the list of healthy foods that you should eat every day.
If you have problems with your intestines and can’t eat a certain amount of fruit and vegetables, then you should take vitamin supplements as recommended by a nutritionist. So, if your stomach has problems, then eat foods rich in vitamins and fiber.
2. Minerals
Minerals are other nutrients that are important for a healthy body. Pathak said that minerals are divided into two types, namely primary minerals and trace minerals.
For good health, our bodies need a nutritional balance of these two types of minerals. Minerals belonging to the primary minerals are: Magnesium, sulfur, phosphorus, potassium, sodium, and chloride. This mineral is important in balancing the body’s water content in maintaining healthy hair, skin and nails and for promoting better bone health.
While the minerals belonging to Trace Minerals are: manganese, iron, chromium, zinc, iodine, and copper. It is beneficial in regulating healthy bones, teeth, ensuring the flow of blood and oxygen throughout the body, maintaining stable blood pressure, and general health of the body.
To get a regular and good dose of minerals, then consume meat, nuts, milk, and include cereals in your daily diet. If you like oats, try overnight oats. See why: why overnight oats are healthy for the body.
3. Protein
Furthermore, which are included in the 5 types of healthy foods that you should eat every day are foods that contain protein. We know that protein is very important role in maintaining better health.
Protein is important in providing benefits to various body activities. It ensures the growth of bones, muscles, skin and hair. Protein also has other important roles such as the formation of antibodies, the formation of hormones, and in making other important compounds that serve as fuel for body cells and body tissues.
To get minerals in the form of protein, don’t forget to pay attention to the healthy foods that you should eat daily, and one of them is foods that are well-known as sources of protein such as fish, poultry, dairy products, nuts, quinoa and seeds.
4. Fat
Fat is a part of the diet that is often scary because it can make the body worse. We often hear that fat worsens health as it raises cholesterol, blood pressure and various other serious problems.
But make no mistake, certain fats or healthy fats are important for health in improving the body’s well-being. Healthy fats offer energy for the body and even help the body in various metabolic processes of the body. Among the healthy fats are monounsaturated fats and polyunsaturated fats. While fats that are bad for health that can increase LDL are trans fats and saturated fats.
Pathak says: “According to the latest dietary guidelines, one should take in or consume 20-35% of the body’s calories from healthy fats. Among foods rich in healthy fats are avocados, nuts, fatty fish, eggs and dark chocolate.
5. Carbohydrates
Then, in the list of 5 types of foods that you should eat daily are foods that contain carbohydrates. Carbohydrates are divided into two types: Simple and complicated, which foods are classified as simple and complex carbohydrate sources, let’s see below.
Simple carbohydrates are: White bread, pasta, and rice. These are simple carbohydrate rich foods and should be limited in our daily life.
While foods that are sources of complete carbohydrates are: brown rice, quinoa, corn and sweet potatoes. Foods rich in complex carbohydrates are useful in supporting brain function, nervous ability, immunity, and are good at supporting digestive health.
Also check out:
- List of Tasty and Healthy Foods for Low Blood Sufferers
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According to nutrition experts, complex carbohydrates should account for about 45-65% of daily calories. In this case, Pethak said that the lifestyle of modern humans is constantly changing and it is difficult to meet the intake of healthy food, so a person in order to maintain the nutritional balance of his body he must consume food supplements. But it’s not that easy, to take dietary supplements, one must already get an explanation and advice from a doctor.
6 Healthy Foods That Prevent Cancer
Cancer is a scary problem today. To reduce the risk of cancer, we cannot refuse to eat foods rich in phytonutrients. These compounds are important in inhibiting the growth of cancer, foods rich in important phytonutrients we include in our daily diet.
These healthy foods are vegetables that are rich in phytonutrients. So says Richard Béliveau, PhD, chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to Fight Cancer. To prevent cancer, eat a variety of fruits and vegetables every day, especially vegetables rich in photonutrients. Among them are the following 6 foods that prevent cancer.
The collaboration between 5 types of foods that you should eat daily and 6 best foods that prevent cancer will supply extraordinary nutrients to the body and protect it from various types of diseases including cancer. We will cover everything in this article.
1. Broccoli
Cruciferous vegetables such as cauliflower, kale, and cabbage are healthy foods that can prevent and fight cancer cells. however, among these three types of vegetables, broccoli is the one that contains the most sulforaphane, the most potent compound in producing the body’s protective enzymes and sulforaphane is useful in removing cancer-causing chemicals. This is what Jed Fahey, ScD said.
Recent research has also shown that sulforaphane can also fight cancer stem cells or tumor-causing cells, as recent studies have shown in mice.
Consuming broccoli can fight several types of cancer such as: breast, lung, liver, skin, prostate, stomach, and bladder cancer. Serving suggestion: You can eat broccoli in various ways, the more you eat, the better it will be for your health.
2. Berries
Berries are a type of fruit with great health benefits. Why not, berries are one type of fruit that is classified as healthy foods that prevent cancer or even fight cancer cells. Berries contain phytonutrients that function as cancer-fighting.
Among the many berries, black berries are the fruit that contains the highest concentration of phytochemicals called anthocyanins. The benefit of this phytochemical is as a substance that functions to slow down the growth of cancer cells, it also keeps blood vessels from forming new blood vessels that can cause cancer. So says Gary D. Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine.
Among the cancers prevented by berries are colon, esophageal, skin and oral cancers. To avoid various types of cancer, then consume berries that are rich in phytochemicals.
3. Tomatoes
Another healthy food that prevents cancer is tomatoes. Don’t underestimate tomatoes. Even though it’s very easy to get, it doesn’t mean the benefits are small. Tomatoes are a fruit rich in lycopene, this is the carotenoid that gives tomatoes their bright red color.
The good news, the lycopene content in tomatoes is very good as a substance to stop the growth of endometrial cancer cells, according to a study in Nutrition and Cancer. Endometrial cancer is a dangerous type of cancer and is the cause of the death of 8000 people every year.
What are the benefits of tomatoes? Among the cancers that can be prevented by eating tomatoes regularly are endometrial cancer, lung cancer, prostate, and stomach cancer.
4. Walnuts
At the fourth position in the list of healthy foods that prevent cancer are walnuts.
Walnuts contain phytosterols, this is the kind of cholesterol found in walnuts. The content of phytosterols has been shown to block estrogen receptors in diseases such as breast cancer, slowing the growth of cancer cells. That’s what Elaine Hardman, PhD, associate professor at Marshall University School of Medicine in Huntington, West Virginia, says.
The health benefits of consuming walnuts are to prevent and fight prostate cancer and breast cancer. For best results, you can chew walnuts every day, this is as the results of research from Hardman’s research.
5. Garlic
Garlic is one of the most important spices in the world of traditional medicine and even in professional medical medicine. The benefit of garlic is to stop nitrosamines, carcinogens that are formed in the stomach or intestines when you consume nitrates and food preservatives in general. A health study of the lives of Iowa women, the women who consume the most garlic in the world. The results of the study showed that Lowa women 50% lower risk of cancer. Their diet mostly uses garlic as a natural food flavoring.
The benefits of garlic are to help fight several types of cancer such as breast cancer, colon cancer, esophageal cancer, and stomach cancer.
Also see the below:
- Benefits of Carrot Juice, Preventing and Overcoming Cancer
- Cervical Cancer: Symptoms, Causes, Risk Factors and Treatment!
- Bad Taste in Mouth: Types, Causes and Treatments
6. Beans
A study on mice proved that beans such as navy and black beans have significant benefits. Benefits are very important in reducing colon cancer in experimental rats. A diet rich in nuts is said to increase levels of the fatty acid butyrate. If in high concentrations, butyric acid has a protective effect against cancer. In the journal Crop Science said that dried beans are good and effective for preventing breast cancer in mice.
Beans are good for preventing and fighting breast cancer cells and colon cancer.
That’s a series of healthy foods and important for a healthy body. In conclusion, consider the 5 types of healthy foods that you should eat daily and the 6 best foods that prevent cancer. Include these foods in your daily diet list.
