Top 10 Nutritious Food That You Need To Eat Every Day

Avocados have certainly become the most Instagram worthy fruit. It is increasingly becoming popular because it is packed with nutrients. Avocados are also known as alligator pear of butter fruit. Avocados are a great source of Vitamin C, Vitamin E, Vitamin B6, potassium, magnesium and healthy fats. Just half an avocado provides 18 percent of vitamin K of your daily intake. The vitamin is necessary for improving bone health by aiding easy calcium absorption. “Avocados are a good source of potassium and fibre. Though one needs to keep in mind portion control while having avocados so as to avoid weight gain.” told dietitian Anupama Girotra.

Rich in fibre and antioxidants, apples are extremely nutritious and have multiple health benefits. It also decreases the risk of diabetes and helps to keep your heart healthy. It can also help you if you are suffering from the problem of constipation. Talking of the nutritional value of apples, dietitian Anupama Girotra said, “Apples are a wonder fruit which have no good or bad fat. They are rich in fibre.” 

If you wish to lose some weight, then this is one food that you must certainly incorporate in your daily diet. Since yogurt has fewer calories and is a rich source of calcium, you can include it in your daily diet without worrying that you are going to put on extra weight. It is known to improve digestion, promote weight loss and boost heart health. Anupama Girotra said “Yogurt helps in gut functioning. Ideally yogurt ought to be eaten without adding salt or sugar to receive the maximum health benefit.”

Eggs ought to be eaten on a daily basis not just by people who wish to build muscle mass but also  for people who simply wish to maintain a healthy diet. Eggs are high in protein and hence aids in weight management, increasing muscle mass and lowering blood pressure as well. Whole eggs are known to be one of the most nutritious food to have and hence most people make it a part of their everyday breakfast meal. Having eggs are also known to lower the risk of heart disease, stroke and other health related problems. Eggs yolks are rich in vitamin B and vitamin D.  Dietitian Anupama Girotra recommends a daily intake of three egg whites and one yolk as a part of your diurnal meal.  

Sweet potatoes are a highly nutritious food. Known to be packed with fiber, vitamins and minerals, sweet potatoes have multifarious health benefits. Packed with antioxidants, it is known to guard one’s body from free radicals and chronic diseases. It promotes gut health, enhances brain function and aids your immune system. “Sweet potatoes are rich source of Vitamin D. Ideally, one should eat boiled or steamed sweet potatoes for health benefits.” said Anupama Girotra.

Peanut butter is packed with antioxidants and is a rich source of vitamin B6. It is also rich in heart-healthy fats. Opt for a peanut butter that is low in sugar and other preservatives. Homemade peanut butter can be the healthiest option. People who are following a low carb diet can also benefit from peanut butter. 

If you have a habit of munching on snacks every now and then, try to replace your unhealthy deep fried snacks with nuts. Nuts are healthy because they are packed with omega 3 fatty acids. It is satiating and hence you won’t feel hungry right after eating a handful of nuts. Studies suggest that people who eat nuts regularly are less likely to put on weight than people who do not eat nuts. When incorporated mindfully into daily diets, nuts can also help to lower cholesterol levels. “Known for being a good source of protein and good fat, nuts also happen to prevent risk of heart attack.” said the dietitian. 

Lentils are good sources of Vitamin B, potassium, zinc, iron and magnesium. All the vegans who are worrying about how to complete their daily protein intake, lentils are an excellent source of plant-based protein. Lentils are also high in fibre and hence support regular bowel movements. It is already a staple food in most parts of India. “Lentils are rich in protein. For vegetarians, it makes for one of the best plant-based sources of protein.” said the dietitian. 

Chia seeds are high in fibre and antioxidants. You can mix chia seeds with oatmeal or even with your regular smoothies to boost its nutritional value. As they are rich in antioxidants, they can also known to slow the signs of ageing. For a younger looking skin, you must certainly incorporate this in your  daily diet. “If you're suffering from diabetes, incorporating healthy amounts of chia seeds shall help lower your sugar level.” told the dietitian.

Spinach, cabbage and other green leafy vegetables ought to be a part of your diet. They are rich in vitamin A, vitamin K, vitamin C and folate. Each bite of green leafy veggies shall serve to beat any deficiency in minerals in your body. Being rich in fibre content, green leafy vegetables help to make you feel full. Also if you happen to be on a weight-loss diet, green leafy vegetables must certainly be a part of your meals as it has almost no fat. “Green leafy vegetables are great sources of vitamins, minerals and fibre. It is known to improve bloating and is also good for your eyesight.” said the dietitian.