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Top 10 Healthy Food for Better Health

We need to eat healthy food for better health. But what are the names of such nutritious food for our everyday meals, and how do they benefit our health are two important questions. Let’s get down to the top 10 healthy food for better health that we should include in our everyday meals for better health.

1. Fish (Top 10 Healthy Food for Better health)

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

Fish includes many nutrients. Omega-3 fatty acids are abundant in salmon, trout, sardines, tuna, and mackerel and are higher in fat-based nutrients. It plays a vital role in growth and development. Omega-3 fat docosahexaenoic acid (DHA) is very important for brain and eye development.

Many people lack vitamin D. Fish are rich in fat-soluble nutrients Vitamin D. Vitamin D deficiency leads to bone density loss, osteoporosis, and fractures. In children, Vitamin D deficiency causes rickets. 42% of the U.S. population is vitamin D deficient. In India, Vitamin D deficiency ranges from 40% to 90%. Fishes like salmon and herring contain the highest amounts of Vitamin D.

2. Broccoli or any of the cruciferous vegetables (Top 10 Healthy Food for Better health)

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

Broccoli and other cruciferous vegetables have anti-cancer properties. Plants in this category have unique, intense flavours.

Cruciferous vegetables include:

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Kale
  • Radish
  • Turnips

100 gm of Broccoli contains (Top 10 Healthy Food for Better health)

Proximates:
          Water90g
          Energy (Atwater General Factors)39kcal
          Energy (Atwater Specific Factors)32kcal
          Nitrogen0.41g
          Protein2.57g
          Total lipid (fat)0.34g
          Total fat (NLEA)0.07g
          Ash0.83g
          Carbohydrates:
                    Carbohydrate, by difference6.27g
                    Carbohydrate, by summation3.8g
                              Fiber, total dietary2.4g
                                        Fiber, insoluble2.4g
                              Sugars, Total NLEA1.4g
                                        Sucrose0.01g
                                        Glucose0.58g
                                        Fructose0.82g
Minerals:
          Calcium, Ca46mg
          Iron, Fe0.69mg
          Magnesium, Mg21mg
          Phosphorus, P67mg
          Potassium, K303mg
          Sodium, Na36mg
          Zinc, Zn0.42mg
          Copper, Cu0.06mg
          Manganese, Mn0.2mg
          Selenium, Se1.6µg
Vitamins and Other Components:
          Vitamin C, total ascorbic acid91.3mg
          Thiamin0.08mg
          Riboflavin0.11mg
          Niacin0.64mg
          Pantothenic acid0.61mg
          Vitamin B-60.19mg
          Folate, total65µg
          Vitamin A, RAE8µg
                    Carotene, beta93µg
                    Carotene, alpha0µg
          Lutein + zeaxanthin745µg
          Vitamin E (alpha-tocopherol)0.15mg
          Vitamin K (phylloquinone)102µg
Lipids:
          Fatty acids, total saturated0.04g
          Fatty acids, total monounsaturated0.01g
          Fatty acids, total polyunsaturated0.02g
Amino acids:
          Tryptophan0.03g
          Threonine0.09g
          Isoleucine0.08g
          Leucine0.13g
          Lysine0.14g
          Methionine0.04g
          Cystine0.03g
          Phenylalanine0.12g
          Tyrosine0.05g
          Valine0.13g
          Arginine0.19g
          Histidine0.06g
          Alanine0.1g
          Aspartic acid0.33g
          Glutamic acid0.54g
          Glycine0.09g
          Proline0.11g
          Serine0.12g
Top 10 Healthy Food for Better health

These vegetables are low in calories. Cruciferous vegetables provide a considerable amount of folate, vitamins C, E, and K. They are rich in fibre. Fibre keeps us fuller and helps to lose weight.

Cruciferous vegetables provide phytonutrients, lowering inflammation and reducing the chance of developing cancer. There are also glucosinolates present in these vegetables, which have anti-cancer effects. Glucosinolates also provide aroma and flavour to these plants. Glucosinolates break down into indoles and isothiocyanates that protect cells from DNA damage, inactivate carcinogens, and have antibacterial and anti-viral effects.

3. Beetroots – Top 10 Healthy Food for Better health

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

Beetroots are packed with nutrients and contains betalains antioxidant. The antioxidant fights cell damage and reduces the risk of heart disease. It also gives beets their vibrant colour. Betalains reduce inflammation and have anti-cancer properties.

Beetroot and juice of beet help our lungs and heart. Beetroot container nitric oxide which helps to increase blood flow to our muscles. Nitric oxide also widens and relaxes blood vessels, lowering blood pressure.

They have vitamin B9 or folic acid and help in cell growth and function. Folic acid also reduces damage to blood vessels, reducing the risk of heart disease and stroke. It also provides potassium which helps our heart and brain.

4. Spinach – Top 10 Healthy Food for Better health

100 grams of raw spinach provide

Calories: 23

Water: 91%

Protein: 2.9 grams

Carbs: 3.6 grams

Sugar: 0.4 grams

Fiber: 2.2 grams

Fat: 0.4 grams

Health Benefits of Spinach

Spinach is full of insoluble fibre. It helps our digestive system greatly and the same time prevents constipation.

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

Spinach is a rich source of many vitamins and minerals, like

High carotenoids in spinach are converted to Vitamin A by our body.

Vitamin C in spinach is a powerful antioxidant. It provides skin health and better immune function.

Vitamin K1 in spinach is essential for blood clotting.

Vitamin B9 or Folic acid is vital for cellular function and tissue growth.

Spinach is rich in iron. It helps the formation of haemoglobin, inevitable for oxygen supply throughout our body tissues.

Spinach is an excellent source of Calcium. Calcium is essential for healthy bones and a crucial signalling molecule for our nervous system, heart, and muscles.

Apart from the vitamins mentioned above and minerals, spinach also contains potassium, magnesium, vitamins B6, and E.

This vegetable contains many essential plant compounds like

Lutein and Zeaxanthin improve our eye health. They prevent macular degeneration and cataracts. They also reverse existing damage.

Kaempferol decreases the risk of cancer and chronic diseases.

Nitrates promote a healthy heart.

Quercetin prevents infection and inflammation.

Spinach contains antioxidants. It fights against the free radical, which causes oxidative stress.

Spinach contains two components, MGDG (Monogalactosyldiacylglycerol) and SQDG (Sulfoquinovosyl diacylglycerol), which slow down cancer growth.

It also has a high number of nitrates, which helps control blood pressure levels. Nitrate also decreases the risk of heart disease. These makes Spinach one of the Top 10 Healthy Food for Better health.

5. Kale – Top 10 Healthy Food for Better health

Kale contains many essential vitamins and plant compounds that help our body and mind.

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

100 gm of kale contains

NameAverage AmountUnit
Proximates:
          Water89.8g
          Energy (Atwater General Factors)44kcal
          Energy (Atwater Specific Factors)36kcal
          Nitrogen0.47g
          Protein2.94g
          Total lipid (fat)1.21g
          Ash0.73g
          Carbohydrates:
                    Carbohydrate, by difference5.3g
                              Sugars, Total NLEA1.12g
                                        Sucrose0.16g
                                        Glucose0.54g
                                        Fructose0.42g
Minerals:
          Calcium, Ca150mg
          Iron, Fe0.84mg
          Magnesium, Mg25mg
          Phosphorus, P42mg
          Potassium, K144mg
          Sodium, Na16mg
          Zinc, Zn0.27mg
          Copper, Cu0.067mg
          Manganese, Mn0.542mg
Vitamins and Other Components:
          Vitamin C, total ascorbic acid17.8mg
          Thiamin0.063mg
          Riboflavin0.14mg
          Niacin0.457mg
          Pantothenic acid0.17mg
          Vitamin B-60.063mg
          Folate, total65µg
          Vitamin A, RAE146µg
                    Carotene, beta1730µg
                    Carotene, alpha10µg
                    Cryptoxanthin, beta26µg
          Lutein + zeaxanthin4980µg
          Vitamin E (alpha-tocopherol)1.61mg
Top 10 Healthy Food for Better health

Kale is rich in Vitamin A. Vitamin A is vital for eye health. It also helps with a robust immune system. Vitamin C helps against cold. It also prevents chronic diseases. Vitamin K is excellent for blood clotting and bone development. Folic acid or vitamin B9 is critical for brain development.

Lutein and zeaxanthin are present in kale. These nutrients give kale deep, dark green colour. Lutein and zeaxanthin protect us against macular degeneration and cataracts. Kale also contains minerals like phosphorus, potassium, calcium, and zinc. These kale nutrients help lower cholesterol, prevent cancer, and lose weight.

6. Peanut butter (Top 10 Healthy Food for Better health)

Peanut butter is a reliable source of protein. It also provides essential vitamins and minerals like magnesium, potassium, and zinc.

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

100 gm of peanut butter contain

NameAverage AmountUnit
Proximates:
          Water1.1g
          Energy (Atwater General Factors)632kcal
          Energy (Atwater Specific Factors)589kcal
          Nitrogen4.39g
          Protein24g
          Total lipid (fat)49.4g
          Ash2.77g
          Carbohydrates:
                    Carbohydrate, by difference22.7g
                              Fiber, total dietary6.3g
Minerals:
          Calcium, Ca50mg
          Iron, Fe1.85mg
          Magnesium, Mg193mg
          Phosphorus, P393mg
          Potassium, K654mg
          Sodium, Na221mg
          Zinc, Zn3.06mg
          Copper, Cu0.54mg
          Manganese, Mn1.68mg
          Selenium, Se20.2µg
Vitamins and Other Components:
          Thiamin0.121mg
          Niacin17.2mg
          Vitamin B-60.38mg
          Biotin88µg
          Folate, total97µg
          Vitamin E (alpha-tocopherol)5.41mg
Top 10 Healthy Food for Better health

Magnesium is essential for health. It plays a vital role in various chemical processes in the body.
Phosphorus helps the body to build healthy cells and bones. It also helps cells to produce energy.
Niacin helps in digestion and nerve function. Niacin also produces energy.

Vitamin B-6 plays a crucial role in enzyme reactions in the body. Vitamin B6 is necessary for heart and immune system health. But more than the recommended amount of peanut butter provides nutritional disadvantages as it is high in calories and contains many saturated fats and sodium. Peanut butter is thus one of the Top 10 Healthy Food for Better health.

7. Almonds are highly nutritious – Top 10 Healthy Food for Better health

Almonds are highly nutritious. They are rich in healthy fats, antioxidants, vitamins, and minerals. Almonds are used to make almond milk, oil, butter, flour, or paste, called marzipan.

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

28-grams of almond contains:

Fiber: 3.5 grams

Protein: 6 grams

Fat: 14 grams (9 of which are monounsaturated)

Vitamin E: 37% of the RDI

Manganese: 32% of the RDI

Magnesium: 20% of the RDI

Health Benefits of Almonds – Top 10 Healthy Food for Better health

Almond also contains copper, vitamin B2 (riboflavin), and phosphorus. They are high in fibre, protein, and monounsaturated fats (healthy). Almonds are a rich source of antioxidants. Antioxidants protect against oxidative stress and are primarily present in the brown layer of the skin. Therefore, blanched almonds are not very healthy.

Vitamin E is a crucial nutrient present in almonds. Vitamin E lowers the chances of cardiac diseases, Alzheimer’s, and Cancer. They are also high in magnesium which helps to control blood sugar. Magnesium brings down blood sugar levels and improves the function of insulin. Almonds are high in healthy monounsaturated fat, fibre, and protein and low in carbohydrates. They are an excellent dietary choice for diabetic people. Almond can prevent metabolic syndrome and type 2 diabetes. Magnesium also helps lower blood pressure levels, thus reducing the chance of heart attacks, strokes, and kidney failure.

LDL lipoproteins are known as bad cholesterol and a risk factory cardiovascular disease. Studies indicate that almonds effectively lower LDL. Thus, reducing the chance of heart disease.

8. Mangos is tasty and healthy – Top 10 Healthy Food for Better health

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

100 grams of mango provides

NameAmountUnit
Water83.5g
Energy60kcal
Protein0.82g
Total lipid (fat)0.38g
Carbohydrate, by difference15g
Fiber, total dietary1.6g
Sugars, total including NLEA13.7g
Calcium, Ca11mg
Iron, Fe0.16mg
Magnesium, Mg10mg
Phosphorus, P14mg
Potassium, K168mg
Sodium, Na1mg
Zinc, Zn0.09mg
Copper, Cu0.111mg
Selenium, Se0.6µg
Vitamin C, total ascorbic acid36.4mg
Thiamin0.028mg
Riboflavin0.038mg
Niacin0.669mg
Vitamin B-60.119mg
Folate, total43µg
Folate, food43µg
Folate, DFE43µg
Choline, total7.6mg
Vitamin A, RAE54µg
Retinol0µg
Carotene, beta640µg
Carotene, alpha9µg
Cryptoxanthin, beta10µg
Lycopene3µg
Lutein + zeaxanthin23µg
Vitamin E (alpha-tocopherol)0.9mg
Vitamin K (phylloquinone)4.2µg
Fatty acids, total saturated0.092g
Top 10 Healthy Food for Better health

Health Benefits of Mangoes

Mangoes are a rich source of vitamin C. Vitamin C helps protect against cold and supports the immune system. In the presence of vitamin C, the body absorbs more iron and promotes cell growth and repair. It also contains copper and folic acid, which are suitable for fetal growth and development in pregnant women.

Another benefit of mango is that fresh mango is low in calories. Mango is high in vitamin C and carotenoids, which prevent diabetes. Mango is rich in plant compounds or polyphenols, which act as antioxidants to protect our bodies. The plant compounds include

mangiferin
catechins
anthocyanins
gallic acid
kaempferol
rhamnetin
benzoic acid

Mangiferin is one of the antioxidants that helps the body fight against free radicals. It helps to reduce the chances of cancers, diabetes, and other illnesses. It also reduces levels of cholesterol, triglycerides, and free fatty acids. Lutein and zeaxanthin contain antioxidants that keep the eyes healthy.

Vitamin A, present in mango, is essential for a healthy immune system. Mango also provides magnesium and potassium. These help blood flow in our body, relax blood vessels, and lower blood pressure.

Mango is excellent for digestive health. It contains an amylase enzyme. The enzyme breaks down larger food molecules, so the body can absorb them quickly. Amylase breaks down complex carbohydrates into glucose and maltose. Mango also has plenty of water and dietary fibre, as seen in the chart. They help with digestive issues like constipation and diarrhoea.

9. Blueberries is a superfood for better health

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

Blueberries have often been termed a superfood. 100 gm of blueberry contain

NameAverage AmountUnit
Proximates:
Water84.2g
Energy (Atwater General Factors)64kcal
Energy (Atwater Specific Factors)57kcal
Nitrogen0.11g
Protein0.7g
Total lipid (fat)0.31g
Ash0.23g
Carbohydrates:
Carbohydrate, by difference14.6g
Sugars, Total NLEA9.36g
Sucrose<0.25g
Glucose4.42g
Fructose4.94g
Lactose<0.25g
Maltose<0.25g
Galactose<0.1g
Minerals:
Calcium, Ca12mg
Iron, Fe0.34mg
Magnesium, Mg6.2mg
Phosphorus, P13mg
Potassium, K86mg
Sodium, Na<2mg
Zinc, Zn0.09mg
Copper, Cu0.046mg
Manganese, Mn0.423mg
Vitamins and Other Components:
Vitamin C, total ascorbic acid8.1mg
Biotin<3.7µg
Top 10 Healthy Food for Better health

Health Benefits of Blueberries – Top 10 Healthy Food for Better health

Blueberries contain plenty of antioxidants that protect our bodies from free radicals. Therefore, antioxidants help reduce the chances of cancer, repair damaged cells, etc. A group of polyphenols antioxidants called flavonoids provide the most beneficial health effects. The antioxidants of blueberries reduce DNA damage and lower the chances of cancer and ageing.

Blueberries are rich in anthocyanins. They reduce the risk of heart attacks. They also have beneficial effects on insulin sensitivity and glucose metabolism. With improved insulin sensitivity, metabolic syndrome and type 2 diabetes also decrease.

Oxidative damage also creates problems with LDL (bad) cholesterol. Antioxidants in blueberry reduce oxidative damage to LDL cholesterol and thus reduce the chances of coronary diseases. Oxidative stress accelerates the brain’s ageing process and hampers how the brain functions. Antioxidants present in blueberries reduce oxidative stress.

10. Milk is super healthy – Top 10 Healthy Food for Better health

Top 10 healthy food for better health, healthy food
Top 10 healthy food for better health, healthy food

100 gm of whole milk contain

NameAverage AmountUnit
Proximates:
          Water72.9g
          Energy (Atwater General Factors)158kcal
          Energy (Atwater Specific Factors)157kcal
          Nitrogen1.22g
          Protein7.81g
          Total lipid (fat)11g
          Total fat (NLEA)10.3g
          Ash1.36g
          Carbohydrates:
                    Carbohydrate, by difference6.86g
Minerals:
          Calcium, Ca224mg
          Iron, Fe0.1mg
          Magnesium, Mg19.7mg
          Phosphorus, P162mg
          Potassium, K230mg
          Sodium, Na105mg
          Zinc, Zn0.56mg
          Selenium, Se5.5µg
Vitamins and Other Components:
          Thiamin0.043mg
          Riboflavin0.327mg
          Niacin0.168mg
          Pantothenic acid0.673mg
          Vitamin B-60.099mg
          Folate, total4µg
          Vitamin B-120.78µg
          Vitamin A, RAE127µg
                    Retinol127µg
          Vitamin E (alpha-tocopherol)0.27mg
          Vitamin K (phylloquinone)0.6µg
          Vitamin K (Menaquinone-4)3.1µg
Top 10 Healthy Food for Better health

Health Benefits of Milk

Milk is nutrient-rich and acknowledged for its health benefits throughout the world. Milk is a super source of protein, vitamins, and minerals. It contains potassium, B12, calcium, and vitamin D. Milk is also rich in vitamin A, magnesium, zinc, and thiamine (B1). It also provides us with hundreds of fatty acids, including conjugated linoleic acid (CLA) and omega-3s.

Conjugated linoleic acid and omega-3 fatty acids reduce the risk of diabetes and heart diseases.

Milk is a complete protein as it has all 9 essential amino acids. Amino acids are crucial for many vital functions in your body, such as growth and development, cellular repair, and immune system regulation. 

Casein and whey protein are two main types of protein present in milk. Whey protein contains branched-chain amino acids leucine, isoleucine, and valine. These branched-chain amino acids help to build muscle and reduce muscle loss. Milk has power-packed nutrients such as calcium, phosphorus, potassium, protein, and vitamin K2, which help maintain strong and healthy bines. Vitamin D, vitamin K, phosphorus, and magnesium present in milk help the process of proper absorption of calcium. Adding milk to the daily diet can prevent bone diseases such as vitamin D.

References

  1. FoodData central. (n.d.-a). Usda.gov. Retrieved August 2, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/747447/nutrients
  2. FoodData central. (n.d.-b). Usda.gov. Retrieved August 2, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/326196/nutrients
  3. FoodData central. (n.d.-c). Usda.gov. Retrieved August 2, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2262072/nutrients

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