With different studies springing up daily about the benefits of foods, dangers of eating certain foods or too much of it, one begins to wonder how to choose foods that will be of great benefits to the body while limiting foods that can accumulate in the body and pose health risks.
Food is very important for the survival and functioning of the body. You just have to know what to eat, how to eat and stay healthy.
Eat lots of Vegetables
You are can’t go wrong with vegetables with regard to your health except you are allergic to any of them. Most vegetables are in the category of super foods or power foods. They are very rich in antioxidants and powerful nutrients like vitamins and minerals that strengthen the immune system, protect the body from free radicals that can damage cells and cause illness. They also contain few carbohydrates which implies that their consumption will not increase blood sugar. Vegetables like broccoli, Brussels sprouts, cauliflower and kale contains very high amount of Vitamin C which helps strengthen the immune system that fight diseases.
Leafy green vegetables are also super nutritious and rich in fiber, vitamin A, C and minerals. Spinach, kale, microgreens, collard greens, cabbage, lettuce, celery leaves, and parsley are rich in minerals like Iron, potassium and magnesium. Iron is very crucial to the formation of haemoglobin. This is a protein found in the red blood cells which helps to transform oxygen from the lungs to other parts of the body for different functions or day to day activities. You don’t like eating vegetables? Learn to eat them now and possibly more of them to keep your body strong and healthy! Vegetables are many and at least a particular one or categories are found in every country or region. Carrots, tomatoes, asparagus, onions and even sweet potatoes are all vegetables. So if you can’t find a particular one where you live, eat the ones you see or have as they all deliver great benefits to the body. Also, vegetables are eaten in different ways through steaming, salad or addition to food. You just have to find which you enjoy best and munch on!
Eat Fiber Rich Foods
Fiber is a very important class of food that can help you eat and stay healthy. There are two types of fiber. Soluble and insoluble fiber. Soluble fiber is the one that dissolves in water while insoluble fiber is one that does not dissolve in water. Both of them are of great benefits to the body. Fiber makes one feel full when eaten and reduces hunger and frequency to eat in a day which can curtain excess food consumption and promote weight loss. Insoluble fiber helps during digestion and promote regular bowel movements thereby preventing constipation. It also speeds up elimination of waste through the colon and maintains optimal pH levels in the intestines. Soluble fiber helps to reduce bad cholesterol known as low-density lipoproteins(LDL) and also regulates sugar intake which is very good for diabetics or people on a low carb diet. With these great benefits delivered to the body, everyone needs to eat fiber rich foods every single day!
According to the Academy of Nutrition and Diabetes, the recommended daily amount of fiber for women is 25g while for men is 38g. From age 50, it is 21g for women and 30g for men. Many fruits especially berries and vegetables like broccoli and Brussels sprouts are rich in fiber. Legumes are also rich in both soluble and insoluble fibers. Whole grains, nuts and seeds like flaxseeds and chia seeds are also excellent sources of fiber. Take your health seriously and feed your body with quality rather than quantity.
Drink Blended Fruits Rather than Concentrate Juices
Fruits are great sources of vitamins and minerals. If you are someone who love juice and take it during or after meals, it is important for you to choose the healthier option. Juices made from fruit concentrates are not the best because they contain a lot of sugar which is not good for the body in the long run. The healthy way to take juice is to blend the fruits and consume all of it. If you love orange juice, you can use a simple manual juicer to get the juice and be sure to remove the seeds from the pulp on top of the juicer and add the pulp to your juice. If you take only the juice, you throw away the fiber part of the fruit which is equally super nutritious and needed by the body. Besides, you can trust what you make yourself than what is factory produced and labeled. So, start eating right and stay healthy!
Make Exercise a Part of your Routine
Healthy eating and exercising work hand in hand to keep the body strong and fit! Exercises help the body to burn energy or calories. It is very crucial because it has immediate and long term benefits for the body. It helps to prevent diabetes and other cardiovascular diseases. Most foods contain certain amount of calories which can build up and result to obesity or high blood pressure. Exercises can help you expend calories consumed by burning them while generally improving your quality of life.
There are many and different physical activities that are forms of exercises. To help you get on track, find the one that interests you the most! It could be outdoor walking, running, jogging, swimming, soccer, volley ball, tennis, cycling or even working out in the gym. The many machines in the gym take care of different parts of the body. While I enjoy outdoor walking the most, I go to the gym at least twice a week to use the machines made for different body parts for overall fitness.
A very good way to enjoy any exercise that is not water based or team based is to listen to music while at it. It motivates you and keeps you going. So what are you waiting for? Begin to take care of your health and body by making those great choices and decisions today! I will definitely go a long way in keeping the doctor away!