These are foods that should be in everyone's kitchen because they contain a wealth of disease-fighting substances. But, keep in mind that it takes more than even 10 terrific foods to make a healthy diet. Ideally, these nutritious nibbles should replace other less healthy foods, helping you to cut calories while boosting the nutrition in your diet.
Berries
Reach for berries for a powerful dose of health-protecting antioxidants - blueberries, cranberries, blackberries, raspberries, and strawberries. The color of berries comes from the pigment anthocyanin, an antioxidant that helps neutralize "free radicals" that can help lead to chronic diseases, including cancer and heart disease. Berries, particularly cranberries, may also help ward off urinary tract infections.
Dairy
Dairy products are not only the best food source of dietary calcium, but also have plenty of protein, vitamins including vitamin D, and minerals. Having three daily servings of low-fat dairy products, as well as doing weight-bearing exercise helps to keep the bones strong and prevent osteoporosis. If you can't tolerate dairy and other calcium-containing foods include legumes, dark green leafy vegetables, and bananas.
Low-fat dairy foods make excellent snacks because they contain both carbohydrates and protein.
Fish
The fat found in fish is rich in omega-3 fatty acids, which can help protect your heart. The power of omega-3s appears to be their ability to lower blood fats and prevent blood clots associated with heart disease.
Dark, Leafy Greens
Dark, leafy greens - everything from spinach, methi, radish greens, mustard greens and amaranth to dark lettuce - are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating magnesium-rich foods such as spinach can reduce the risk of developing type 2 diabetes.
Make your next salad with assorted greens, including super-nutritious spinach or other dark-colored greens.
Whole Grains
Whole grains include the nutritional components that are typically stripped away from refined grains. They contain follic acid, selenium, and B vitamins, and are important to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps keeps you feeling full between meals as well and promotes digestive health.
So, include more whole wheat like lapsi (thuli or dalia), ragi, bajra and jowar in your diet.
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