A healthy diet does not require too much effort. Many people feel overwhelmed with all the conflicting advice on nutrition and diet. Every time an expert says a certain food is healthy, you’ll come across another who says just the opposite. However, the overall dietary pattern matters more than any specific food or nutrient. A healthy diet should always feature real foods as opposed to processed ones. Eating food naturally can make a big difference in the way you look, feel, and think.
The consumption of a healthy diet throughout an individual’s lifetime can significantly reduce their risk of malnutrition, as well as a variety of non-communicable diseases. Due to processed food production, rapid urbanization, and changing lifestyles, dietary patterns have changed. Many people today consume more energy-dense foods, fats, free sugars, and salt/sodium, and they do not eat enough vegetables or other dietary fiber, such as whole grains.
Are we eating healthy?
Having a balanced diet means eating a variety of foods every day. Do we eat everything that is healthy? The majority of healthy foods, such as vegetables and fruits, are largely overlooked or omitted from recipes due to a lack of knowledge and practice. To deal with or prevent internal or external health hazards, our body needs all kinds of vegetables, pulses, spices, and fruits. Here are 10 foods most of you don’t eat, but should in order to be healthy and live a better life.
1. Beetroot
Beetroot is related to spinach and is edible both as leaves and roots, although the leaves taste bitter, while the roots taste sweet. While beets can be found all year round, in the UK they have their peak season between June and October when they are sweetest and tastiest. The cancer-fighting compounds in type-B beets such as red betacyanin are only found in red varieties.
The beetroot is an extremely useful natural remedy for treating a range of diseases and illnesses. It is a reddish, juiced vegetable that tastes almost like carrots. One can eat it raw or add it to salads; also cook it. Additionally, they are called natural Viagra. As early as ancient times, they were regarded as aphrodisiacs. They can improve one’s sexual health.
In addition to decreasing the risk of anemia and osteoporosis, beets contain folic acid, which is necessary for the development of a baby’s spinal cord. The beetroot has laxative properties, stabilizes blood sugar levels, and helps keep diabetes under control. Furthermore, they are a great source of energy and stamina.
2. Quinoa
Over 7,000 years ago, Quinoa was first cultivated in the Andes as a food crop. It was regarded as sacred by the Inca and referred to as “the mother grain.”. Bolivia and Peru produce the majority of it, although it is now grown around the world. Most people had never heard of it until very recently. It has gained a lot of popularity since then because of its high nutritional value and health benefits.
Growing conditions are also varied, making it easy to grow. Quinoa’s valuable properties and potential to combat world hunger led the UN to declare 2013 “The International Year of Quinoa.”. Furthermore, Quinoa is gluten-free, which makes it a popular grain. Celiac disease, gluten intolerance, and wheat allergy sufferers can all consume it.
This plant is called a pseudocereal because it is consumed in much the same way as grains like barley and oats, but actually, it belongs to the same family of plants as spinach and beetroot. The fiber in it is essential to regulating blood sugar levels. As a result of their antioxidant and anti-inflammatory properties, these foods help to lower the risk of cancer in humans.
3. Turmeric
Originally a plant in the ginger family, turmeric is grown commercially in Southeast Asia, primarily in India. Its underground stem (rhizome) is used in traditional medicine and as a spice.
The spice turmeric is one of the main ingredients in curry powder. Turmeric is primarily composed of curcumin, and curcuminoids (curcumin and closely related substances) are generally credited with their therapeutic properties. Turmeric’s yellow color is attributed to curcumin, an important component of its dietary supplements. The dietary supplements are typically composed of a mixture of curcuminoids. It is also used in the form of a paste to treat skin conditions.
Turmeric has natural anti-infection properties that make it the best treatment. As well as protecting the heart, it also combats auto-immune diseases. The term autoimmune means that the immune system itself attacks the body. Type 1-diabetes and inflammatory bowel disease are two of the most common auto-immune diseases. Studies have found that turmeric reduces the risk of certain diseases. Besides being beneficial to the heart, curcumin of turmeric naturally treats high cholesterol, clogged arteries, and rheumatoid arthritis. In addition, it protects the brain from alcohol-induced damage.
4. Pumpkin Seeds
Pumpkin seeds have a flat, oval shape and are green in color. The seeds can be removed from a pumpkin, then rinsed and roasted to create a delicious, crunchy snack, either plain or with flavored oils and spices.
Even though pumpkin seeds are small, they are loaded with nutrients. Moreover, pumpkin seeds contain Omega-6 fatty acids and protein, making them a great source of both. Furthermore, they are full of various nutrients, such as iron, calcium, B2, folate, and beta-carotene, which are converted into vitamin A by the body.
It is common for people to ignore pumpkin seeds while cooking, however, these seeds contain a variety of nutrients and are healthy. Among the minerals found in pumpkin seeds are magnesium, copper, phosphorus, manganese, zinc, and iron. Their antibacterial properties are accompanied by their antiviral and antifungal properties. A large number of people use them for the treatment of Benign Prostatic Hyperplasia (BPH), and some also use them to lower their risks of cancer and diabetes. Roasted pumpkin seeds make great snacks too.
5. Cabbage
Native to the Mediterranean, cabbage species grow wild along the Mediterranean and Atlantic coasts of Europe. In Western Europe, cabbages and kale were probably cultivated. In the Mediterranean, cauliflowers and broccoli were likely grown. Cabbage is a green vegetable commonly eaten around the world. The vegetable is a relative of broccoli, Brussels sprouts, cauliflower, and kale. The leaves are used as medicine.
As a leafy vegetable, cabbage has layers of leaves stacked on top of one another. When it comes to cancer prevention, cabbage is the best! Their high antioxidant and anti-inflammatory content make them a vital component of anti-cancer treatment. The anti-ulcer properties of these vitamins also help to protect the entire digestive tract. Additionally, they reduce the amount of cholesterol in the body, which is good for the heart.
6. Sweet Potato
The sweet potato (Ipomea batatas) is not closely related to the regular potato. However, sweet potatoes belong to the Morning Glory family (Convolvulaceae) and potatoes belong to the nightshade family. The most common varieties of these root crops have copper skins and equally vibrant orange flesh, enabling them to be easily spotted from afar. In addition to purple, pink, reddish-purple, yellow, and white varieties grown worldwide, there are also hundreds of other varieties.
Sweet potatoes have a mild, starchy, sweet flavor once they are cooked. If the exterior is roasted or fried, it becomes crunchy and caramelized. The flesh becomes soft and stringy after being boiled or baked.
Orange-fleshed sweet potatoes are readily available at a low price, affordable, and delicious. The vitamins A and C they provide prevent night blindness, while vitamin A promotes healthy skin, bones, and teeth. Antioxidants and anti-inflammatory nutrients are also very abundant in these foods. Additionally, they help to maintain blood sugar levels.
7. Lentils
The legume lentil comes from the Fabaceae family of plants, which also includes peanuts and chickpeas. Lentils are thought to have been grown as early as 13,000 years ago in ancient Greece and Syria. Lentils were considered a poor man’s food, used to prepare soup, bread, and porridge
Lentils are very quick and easy to cook legumes that absorb any flavor they are cooked with. Women who are menstruating and in danger of an iron deficiency can greatly benefit from these sources of iron. Moreover, they stabilize blood sugar levels and inhibit coronary heart disease by inhibiting it. Protein and B vitamins are abundant in them, and they are almost fat-free. Additionally, they are a good source of cholesterol-lowering fiber.
8. Pomegranate
As pomegranates originate in central Asia, they are grown all over the world, including the Mediterranean basin, Asia, and California however, because the tree is highly adaptable to a wide range of soil and climate conditions. Research indicates that pomegranate tissue can act as an antimicrobial, reduce blood pressure, and protect against serious diseases such as cancer and diabetes and shows pomegranate leaves, flowers, and bark to contain bioactive phytochemicals. Due to these findings, the public has become more aware of the health benefits of pomegranates, especially in Western countries, and consequently, pomegranates and their juices have become widely consumed.
Pomegranate is a red, juicy, hard-shelled fruit with seeds inside. Seeds and juice are the only edible parts. In addition to eating pomegranates, the fruit can be juiced. There are many benefits that pomegranates offer to our blood vessels and heart. They contain a lot of antioxidants and are low in fat content. They help to prevent artery blockages by maintaining platelet aggregates and blood pressure. Additionally, they inhibit the growth of breast and prostate cancers.
9. Sardines
The sardine name is believed to have come from Sardinia, where pilchards were once abundant and one of the first fish to be packed in oil for commercial sale. Sardines, even though they are small, are very valuable to humans and marine ecosystems because of their abundance. In addition to being an excellent source of nutrition, they are also commercially important and contain high amounts of various vitamins and minerals.
As sardines are at the bottom of the food chain, they are less susceptible to heavy metal contamination due to so many sea contaminants. Since they are entirely planktonic, they are free of such risks. Additionally, they contribute to bone health. As a result of their high level of vitamin D content, they assist in calcium absorption. In addition, they contain vitamin B12, which contributes to maintaining a healthy heart.
10. Swiss Chard
Originally native to the Mediterranean, Swiss chard is a wild version of the beet. Sicily, the largest Mediterranean island, produced the original variety. Chard is the French name for a plant called a cardoon, also called an artichoke. In order to distinguish it from native spinach, the plant became known as Swiss chard.
In addition to being called Swiss chard, chard is also referred to as greens. This vegetable is available all year long, and it is similar to spinach, beets, and other root vegetables. It has the same taste profile too. The high nutrient content of Swiss chard makes it a highly sought-after food. Anti-inflammatory phytonutrients and antioxidants are found in these foods. Their blood glucose regulating properties make them extremely useful for diabetics. In addition to providing calcium, magnesium, and vitamin K, they also help develop and strengthen bones. While cooking, it is recommended that they be boiled to remove acid content and impart a sweeter taste.
Eating the right food can make you healthy, no matter what kind of diet you follow. Long and happy life is definitely achievable if one takes care of their health.
