Top 30 Healthy Food To Be Included in Your Diet

As it is well said that loosing weight starts from kitchen and then gym. No doubt that exercise is very important part of the daily routine when it comes to losing weight, but food habits will always be a primary thing to look after. Here, we are providing a list of top 30 foods that will help you to loose weight and makes you fitter internally and externally both. If you’re trying to shed pounds, consider this the ultimate guide to what you should be putting on your plate and the foods you should always keep in your kitchen.

List of top 30 food to loose weight

  1. Almonds: – Almond is a highly nutritional nut and a rich source of vitamin E, calcium, phosphorous, iron and magnesium. It also contains zinc, selenium, copper and niacin. They are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim.

 

 

2. Apples : – An apple a day keeps the doctor away” is an old proverb that most of us are familiar with. It contains Vitamin C, Vitamin B complex, Fiber, Phytonutrients, Calcium, Pottasium, Phosporous, etc. Apples contain pectin, an ingredient that naturally slows digestion and encourages feelings of fullness.

 

3. Avocados:- It contains Vitamin K, Folate, Vitamin C, Potassium, Vitamin B6, Vitamin E, Magnesium, Maganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, Vitamin B1, Vitamin B2, and Vitamin B3.

 

4. Bananas : – Bananas are one of the most widely consumed fruits in the world for good reason. Eating them could help lower blood pressure and reduce the risks of cancer and asthma. Bananas can help regulate blood pressure, ease digestive problems, replenish nutrients after a workout, and may even help prevent strokes in older women.

 

5. Black Beans : – It contains Molybedinium, Folate, Fibre, Copper, Maganese, Vitamin B1, Phosphorous, Magnesium, Protein & Iron. Black beans are a member of the pulse family, a food group that’s been shown to help burn calories, reduce belly fat, and curb appetite.

 

6. Blueberries: – The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.

 

 

7. Broccoli: – A great source of calcium and important cancer-fighting compounds, broccoli also has loads of filling fiber and will set you back only 30 calories per serving.

 

8. Brown Rice: – This is a great source of phytonutrients, that helps in decreasing risks of cancer, diabetes, and heart disease. Brown rice is also packed with fiber, contains 1.7 grams of fat-burning resistant starch, and is a low-energy-density food. It also contains selenium, manganese, naturally occurring oil, anti oxidants, fiber, etc.

 

9. Cabbage

 

 

 

10. Carrots: – This root vegetable is also a good source of antioxidant agents. Furthermore, they are rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese. The health benefits of carrots include reduced cholesterol, prevention from heart attacks, warding off of certain cancers, improved vision and reduced signs of premature aging

 

11. Cauliflower: – This is often considered one of the healthiest foods on earth- and there is good reason why. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease, and even weight gain.

 

12. Chili Peppers:- Fresh chili peppers are mainly composed of water (88%) and carbohydrates (9%). It also includes Vitamin C, Vitamin B6, Vitamin K1, Potassium, Copper and Vitamin A. They are usually eaten in small amounts so they do not contribute significantly to the daily micro nutrient intake.

 

 

 

 

13. Coconut Oil: – It contains fatty acids with powerful medicinal properties. Coconut oil is rich of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.

 

 

14. Coffee:- Coffee is high in a polyphenol called chlorogenic acid, which has been shown to reduce blood sugar concentrations and their absorption in the intestines. The researchers believe this may explain some of the diabetes-protective effects they found.

 

 

15. Collard Greens: – They contains Vitmain K, Vitamin A, Manganese, Vitmain C, Fiber, Calcium, Choline, Vitamin B2, Vitamin B6, Iron, Copper, Vitamin E, Magnesium, Protein, Phosphorous, Omega 3- fats, Folate, Pantothenic acid, Vitamin B3, Vitamin B1, Potassium. It helps removing toxins fro body, maintain blood pressure levels and many other.

 

 

 

16. Dark Chocolate:- Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals. Cocoa and dark chocolate have a wide variety of powerful antioxidants. The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure. It also improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.

 

17. Eggs: – It contains Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorous, Selenium. Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.

 

 

18. Garbanzo Beans: – It contains Molybdenum, Manganese, Folate, Copper, Fiber, Phosphorous, Protein, Iron and Zinc. It helps reducing heart disease and improves digestive system.

 

 

19. Grape Fruit:- Grapefruit decreases the risk of obesity, diabetes and heart disease. It contains antioxidants that help combat the formation of free radicals known to cause cancer.

 

 

20. Greek Yogurt: – It is useful in digestive health, blood pressure, weight management and bone health.

 

 

21. Kidney Beans: – It helps in lowering cholesterol and reduces heart disease risk, controls blood sugar and combats diabetes, helps treat & prevent certain cancers, aids in weight loss.

 

 

22. Green Tea: – It helps controlling cholesterol and reducing heart diseases, reducing weight, help to reduce the risk of alzheimer’s disease.

 

 

23. Lemons:- Lemons contain vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber. Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.They are rich in vitamin C and flavonoids that work against infections like the flu and colds. The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons.

24. Mustard: – Mustard seeds are an excellent source of selenium, a trace element that is also thought to have an anti-cancer effect.

 

 

25. Oats: – Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge). They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. They helps in weight loss, lower blood sugar levels and a reduced risk of heart disease.

 

 

26. Oranges: – One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid and folate as well as vitamin A, calcium, copper and potassium.

 

27. Pears: – Pears contain good amounts of copper, iron, potassium, manganese, and magnesium , along with B-vitamins like folates, riboflavin, and pyridoxine (vitamin B6). … Along with vitamin C and A, these compounds help keep the body protected from harmful free radicals.

 

 

28. Pine nuts: – Pine nuts are rich in Vitamins A and lutein, both of which are known to support sharper vision. They contain heart-friendly monounsaturated fat. They build stronger bones, thanks to their Vitamin D content. They boost immunity, because they’re rich in Vitamin C.

 

 

 

29. Popcorn: – Plain popcorn provides whole grains, fiber andantioxidants. 3.5-ounce serving of popcorn contains 389 calories and 15 grams of fiber. With it you get 78 grams of carbohydrates, 13 grams of protein and 5 grams of fat.

 

30. Pumpkin:- Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Consuming adequate potassium is almost as important as decreasing sodium intake for the treatment of hypertension (high-blood pressure).

 

 

Source:- Health.com

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