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10 Amazing Foods

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 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.

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.

Beans and Legumes
These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals.Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories.Think beans when making salads, soups, stews, or dips.

Nuts are full of fats. But they're the healthy, mono and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fiber, selenium, vitamin E, and vitamin A. Small portions of nuts can boost energy and beat hunger, helping dieters stay on track. Still, nuts pack plenty of calories -- and it's easy to overeat these tasty treats.

Red and yellow fruits and vegetables
Red and yellow fruits like apples, carrots, pumpkins, capsicums are loaded with beta carotene which are excellent antioxidants.

These red-hot fruits of summer are bursting with flavour and pack a nutritional wallop with ingredients such as lycopene, an antioxidant that may help may protect against certain cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals.Enjoy tomatoes raw, cooked, sliced, chopped, or diced as part of any meal or snack.

Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one of the best sources of dietary choline, an essential nutrient - especially for pregnant women. Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people.