Over the years, Researchers have proven that consuming healthy food in the daily diet can decrease the risk of getting life-threatening diseases. So, making your diet filled with foods that are rich in minerals and vitamins can create a hugely beneficial impact on health and fitness.
But which food to include? Since many of the healthy foods are costly and as a common man, consuming them on daily basis can empty your pocket.
So, today we thought to bring the list of healthy food to eat that are locally available at a convenient price.
1. Jackfruit:
Jackfruit belongs to the species in the family of figs, mulberries, and breadfruits commonly found in Asia. The use of Jackfruit has been increased worldwide since the benefit of it has been popularised. People consume it as fruit when it is riped. Whereas, young unripened jackfruit can be used as a vegetable or curry. If you want to know how to make its curry then I am adding the recipe below from youtube, you can refer to it for more.
Apart from this, the biryani made from jackfruit is mouth-watering and it tastes delicious that can make you go crazy.
Jackfruit meal allows you to make food that adds extra protein to a nutritionally balanced plate and is considered a meat replacement. Jackfruit is good for you because it has impressive nutritional enrichment that includes nutritional values. They are high in Vitamin B, Folate, Potassium, and others. Moderately it has 155 calories.
Jackfruit is rich in fiber, which not only helps to boost digestion but also helps in improving metabolism, reduce weight, and since it is high in soluble fiber they help in preventing and controlling diabetes.
Jackfruit seeds that we mostly throw are rich in iron and have a composition that has an antimicrobial effect.
You can say that jackfruit, whether it is riped, unripened, or its seeds all are filled with health benefits that can help in keeping you healthy and also effectively improve skin, eyes, and hair.
2. Drumstick or Moringa :
If you'll go to South India, you'll find drumsticks as one of the main things that they add to your daily diet. Whether it is dal or sambhar, a drumstick is a must to be found.
The delicious taste of it flavors the recipes and enhance the taste of gravy.
Drumsticks are astonishingly healthy. It is packed with nutritional values that are the most important requirement of our body.
Drumstick contains iron, calcium and magnesium, vitamins A, B, C, & K, and minerals, and is a good source of fiber and protein that helps to purify toxins from the blood and make our organs work better. Further, they serve as an effective antibiotic agent. It will help you streamline blood supply well by eating drumsticks on a regular basis. The immune system is influenced by continuously changing weather and hectic lifestyles.
Drumsticks are easily available in the market and are mostly grown in the Asian and African regions.
Just like drumsticks, drumstick leaves are also consumed in India. They are made in the form of vegetables and taste delicious when you eat them with gravy made of lentils usually called 'dal' in India. Just like drumsticks, their leaves are also called a perfect source of nutrition that is important for smooth bodily functions. They contain, Vitamin A, Vitamin B, Vitamin C, Iron, Magnesium, Calcium, Zinc that not only helps in fighting with injuries and pains but also beneficial for patients who are dealing with cardiovascular problems, cancer, and other infection. The richness in Antioxidants helps in protecting the health from radicals. Lowering cholesterol, lowering blood sugar levels, protecting the liver, rebuilding liver cells are the main reason why Drumstick leaves are considered as having medicinal property and is used in preparing medicines.
3. Mackerel:
Mackerel, one of the fish that can be easily available in the market. Not only commonly consumed but also loved by all people and are inexpensive.
Mackerel in India is called Bangda, is highly nutritional that has essential fatty acids, and is an important source of omega-3.
Mackerel is one of the most recommended food because, with the changing lifestyle people started adding fish into their daily diet, and with the changing lifestyle, having enough nutritional food and food that you can enjoy is important. Such is a Mackerel. This fish is composed of protein, omega-3, and vitamin D.
As per nutritional facts, 100 grams of mackerel contains 293 KCal in which comprises Vitamin A, B, D, E B6, B12. Other minerals it contains like calcium, phosphorus, iron, magnesium, potassium, and zinc which are beneficial for everyone. This seafood is safe for consumption to pregnant ladies in limitations, and even to the rest. You'll only have to be careful while cooking. Make sure the food is not undercooked or overcooked. You can make fish curry or you can fry them and enjoy this delicious food.
4. Lentils :
This particular food is available in the market at a very low cost, is easily available, and filled with lots of health benefits. They are packed with protein and high fiber which are essential for our strong health. Lentils belong to the family of legumes.
Lentils were first grown in the eastern region of the Mediterranean and later spread in Asia and the rest of the areas. Lentils got their name from Lens since they have lens-shaped curves.
If you're a vegetarian then adding lentils in your daily diet can help you to provide all the nutrients that you are missing that you could have got from the meat. They have fiber, minerals, vitamins, folic acid, potassium which are very essential for the boost of our health.
Lentils have claimed to have decreased the diseases that risk your life like high cholesterol, heart diseases, blood pressure. So, consuming lentils on daily basis can help you to get enough nutrition that is a must for keeping your body healthy and fit.
There are plenty of ways you can prepare a gravy of lentils that enhances the flavor and make you fall in love with them.
5. Poultry Products :
Here when I said poultry products I am mainly referring to eggs and chicken that are easily available in any local area. Just like how vegetarian food gives enough nutrition, adding eggs and chicken to the daily diet is also equally important as it completes the requirement of our body.
Chicken is considered one of the most common types of meat or dietary staple that are consumed at large volume in the world. Chicken is a great source of high-quality protein that offers essential nutrients with low calories and low fat. The below picture shows how a chicken is good for your health and how Chicken affects your body.
Eggs are one of the healthiest food to eat every day. They are considered a good source of protein that has become an important part of a healthy lifestyle. It is a must-have in our kitchen. Whether to prepare breakfast or to use as a binding agent while preparing cake or any other dish.
According to scientists, 1 egg contains around 75 calories. Eggs are considered a good provider of protein, iron, vitamin, and minerals hence they are recommended to consume at least one egg a day.
According to WHO guidelines, the healthiest way to eat eggs and chicken is to cook them well.
6. Brown Whole Wheat Bread :
An important part of a balanced diet is whole grains. Many of us love to eat bread. Many recipes are prepared from bread. Like sandwiches, Cheesy bread, bread cutlets, and so on. Though the taste of bread is always tempting whether they really make any profits to our health is a matter of question.
When you still have doubt about the bread you eat, why don't you try brown whole wheat bread?
Brown whole wheat bread provides you with better options on the basis of ingredients that are used. Unlike other white bread, white flour (maida) is never used while preparing brown whole wheat bread. These pieces of bread are always made from 100% whole wheat flour that includes the whole kernel of wheat into the form of flour and then the bread is prepared. Whole wheat is rich in vitamins, fiber, fat, and carbohydrates.
That means, whole wheat bread has more fiber and nutritional value than that are found in processed white bread and the prices compared to other bread are found comparably same to each other.
So? which one you'll opt for?
7. Fruits :
Fruits are considered the greatest source of vitamins and minerals. They are high in fiber and antioxidants. This makes them the source of improving health and thereby reducing the risk of getting diseases.
According to doctors, making a diet high in fruits helps to avoid diabetes, inflammation, and heart diseases.
Here is the list of healthiest fruits that are easily available in the market at low cost and are health beneficial:
- Oranges
Oranges can be consumed fresh or as a juice. If you want to give it to your child then give them in the form of juice. They will love the taste that gets on the tongue when you sip.
Oranges are mostly grown in dry areas. Countries like Brazil, United States, United Kingdom, China are among the top countries where more oranges are cultivated.
Oranges are considered a good source of fiber, vitamin C, thiamine, folate, and antioxidants. They have numerous health advantages that are beneficial for boosting human health.
Oranges contain healthy carbs, protein, sugar, water, and fat. They are beneficial in improving skin, making immunity strong, controlling blood pressure, controlling blood sugar levels, and many others.
Hence, including them in your daily diet can help to get all the requirements this fruit can give to your body.
- Banana
Banana plants grow in warmer areas in large numbers. They are one of the commonly found fruit. Banana comes in various sizes. Their color ranges from green, yellow, and even maroon. Apart from ripened, unripened bananas, even banana stem is used for preparing vegetable.
Banana is a good source of Potassium, fiber, vitamin B6. Also, it is high in carbohydrates which functions like a fiber that helps in promoting healthy blood sugar levels. Apart from that, bananas help in radiating and glowing your skin due to the presence of Vitamin C and Magnesium.
It is said that one banana can help to boost your energy and get you energized at least for one hour. So, next time when you'll feel hungry, do try eating bananas instead of junk foods or wafers.
- Lemons
Lemons are a hybrid plant that belongs to the Citron and lime family. Lemon is packed with Vitamin C and Vitamin B-6. Lemon also consists of antioxidants called flavonoids that help in protecting body cells from damage.
Apart from this other benefits includes boosting immunity, maintaining healthy skin, and last we all know, they help in losing weight.
Many people are following the practice of drinking warm water with lemon and honey early in the morning post-workout. The presence of antioxidants helps in cleansing and detoxifying the body and boost weight loss.
- Pomegranates
Pomegranate, a sweet fruit that is surrounded by red skin. Though they may taste extremely sweet but equally have a healthy quotient. Consumption of pomegranate can complete the need for minerals like calcium, iron, magnesium, potassium, phosphorus, and zinc. This fruit has shown positive effects on people who are dealing with high blood pressure, diabetes, and low hemoglobin.
- Apples
Apples are one of the most common fruit and are recommended by doctors for daily consumption. Adding apple to your daily diet list can help to protect you from several health problems.
Apples are an excellent source of vitamin C and also contain significant amounts of the mineral potassium that helps to keep your heart healthy. for an apple. Apples have high amounts of different antioxidants that give numerous health benefits.
These are the most nutritious fruits that are easily available and also come with lots of health benefits. Hence, adding them to a diet becomes a must.
8. Ghee :
Ghee is a type of clarified butter. For the last many years we grew up hearing that ghee is bad for health. Often it is compared with oil and its good nutritional values are always ignored. It is through these recent years that beneficial sides of ghee have come up and many have started practices of adding ghee to a daily diet.
The amazing benefits of ghee are that it is low in fat. The source of producing ghee is milk from grass-fed cows, which makes ghee rich in vitamin A, vitamin E, and vitamin K.
Drinking a spoon of ghee mixed with warm water early in the morning can help in relieving constipation and improving the digestive system. Not only that, but it also helps in improving skin and making it more glowing.
Many Ayurvedic doctors recommend the consumption of ghee or adding it to the herb because this helps in curing the problem of hormonal imbalance and improve fertility.
Ghee has amazing health benefits. Adding it to dal or other dishes can enhance the taste. So, without worrying do try adding ghee to your staple diet and you yourself see the positive change you'll get.
9. Vegetables:
Vegetables are one of the most consumed food after eggs and lentils. They help to keep us healthy and fit. Various types include Leafy and Cruciferous. Both vegetables have an equal amount of contribution when consumed. Hence we thought to bring the top 5 healthiest vegetables that are easily available in localities.
- Carrot
Carrots are known as root vegetables that are loaded with minerals, fibers, and vitamins that are important for a healthy body. Carrot is also a good supplier of beta carotene - a red-orange pigment. Consumption of foods that contains beta carotene, just like carrot helps in improving eyesight, promoting cell growth, and protecting organs like kidney, heart, lungs from getting damage.
- Spinach
Spinach is a leafy vegetable that is locally available in the market. Spinach is considered one of the superfoods because they are low in calories and are packed with overall health benefits.
Spinach is a good source of Vitamins, Iron, magnesium, folate, copper that completes the need of our body and are credited for making our bones strong and healthy.
- Sweet potato
One of my personal favorites. Sweet potato is a root vegetable like a carrot. They are delicious while eating and are highly nutritional. Consuming them on daily basis can help to relieve the need for fiber, vitamins, and minerals.
You can consume them by boiling or baking and none of the way it will lose their nutritional values and taste.
- Cabbage
Cabbage belongs to the family of Kale and broccoli that is a cruciferous vegetable family even though it is a leafy vegetable.
Cabbage comes in many colors like green, purple, red out of which green is commonly found in the market and is preferred by the most.
Cabbage is high in Vitamin C, Calcium, Vitamin B-6, and iron that makes it a portion of ideal daily diet food.
If you want to improve digestion, lower blood pressure, keep cholesterol in control then adding cabbage to the diet is a must.
- Cauliflower
Again! Cauliflower belongs to the cruciferous family. They are rich in nutrients that can be useful for a healthy diet.
A decreased risk of cancer, heart and brain diseases, relief from indigestion, help for liver health, improved iron absorption, and weight loss are the health benefits of cauliflower. This superfood also helps improve eye protection, preserve hormonal balance, and avoids diabetes, colitis, asthma, respiratory papillomatosis, and ultraviolet radiation's harmful effects.
It is rich in vitamins B and C and fiber. It also contains high concentrations of glucosinolates and carotenoids (antioxidants) that makes consumption of cauliflower one of the top vegetable that is highly recommended by doctors.
10. Soya Chunks :
Soya chunks or Nutrela chunks are made up of soy flour.
Soya chunks are easily available in the market and shops and are one of the common staple food that is eaten by the people at a large number. Soya chunks are known for their various health benefits like they are known for their richness in high protein content which is higher than that are found in eggs, meat, and milk. Its composition makes it known as vegetarian meat and the tempting taste is not less than that found in chicken curry.
There are numerous delicious recipes that are available online which makes soya chunks the not lesser yummy dish.
So, these are the top 10 superfoods that turn out the healthiest meal and are highly recommended by doctors to patients who are facing deficiency of essential nutrients. Over the years, Researchers have proven that consuming healthy food in the daily diet can decrease the risk of getting life-threatening diseases. So, making your diet filled with foods that are rich in minerals and vitamins can create a hugely beneficial impact on health and fitness.
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