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10 Healthy Foods to Develop Healthy Eating Habits

Healthy & Energizing Superfoods to Boost Your Fitness Regime

Today, we are going to share 10 healthy foods that will allow you to develop healthy eating habits. These 10 superfoods are good in boosting your energy, they also provide the necessary resistance to diseases. If you add them to your daily meal routine, you can end up developing a super strong and healthy physique. Using these superfoods along with a good Fitness Plan can boost your fitness to superb levels.

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#1 Healthy Food – Broccoli

healthy foods - broccoli

Why is Broccoli Healthy?

Broccoli is on the top of our healthy foods list, it is extremely rich in Vitamin K and Vitamin C. Both of these vitamins are essential bone building agents. If you consume one stalk of Broccoli, it will serve 100% of your body’s Vitamin C and K needs.

Both these Vitamins also help cure many types of cancers.

Tip:

If you boil Broccoli, you’re gonna end up destroying much percentage of both vitamins in it. Try microwaving to save maximum nutrients.

#2 Healthy Food – Garlic

healthy foods - garlic

Why is Garlic Healthy?

In this list of healthy foods, next is garlic. Garlic provides you with the necessary boost in your immune system, which helps you fight many diseases. It also acts as an anti-inflammatory agent and provides you with reduced cholesterol levels. It also helps lower blood pressure.

Tip:

Garlics are rich in allicin, which can be preserved if garlic is crushed. If you expose it to heat or overcook it, then chances are that you lose most nutritional value.

#3 Healthy Food – Lemon

healthy foods - lemon

Why is Lemon Healthy?

Vitamin C is essential to increase your good cholesterol levels. It also helps your bones to absorb calcium intake and provide them with the required strength. If you take one single lemon each day, it will be enough for your everyday Vitamin C requirement.

Another benefit of including lemon in your diet is that it provides the necessary help to reduce growth and development of cancer cells. It serves as an anti-inflammatory agent as well.

Tip:

Introduction of green tea with lemon in your healthy foods diet plan can allow you to consume the required lemon intake. Adding up one slice of lemon in your green tea will be enough. While providing you with the essential Vitamin C, it also acts as an agent to help your body absorb all the antioxidants in your tea.

#4 Healthy Food – Potatoes

healthy foods - potato

Why are potatoes healthy?

A single good potato is equal to the nutrients provided in 1 cup serving of broccoli or spinach. Potato contains folate that helps in building cells, one potato has approximately 60+ microgram of it.

Apart from normal ones, sweet potatoes are also a great nutritional agent, one potato provides you eight times of the amount of vitamin A that your body needs to fight cancer.

Tip:

If you let your potato cool down before taking it in your meal, it will assist you in burning twenty five percent more body fat after you consume the serving.

#5 Healthy Food – Walnut

healthy foods - walnuts

Why are Walnuts Healthy?

Amongst all nuts, walnuts are the ones that have the highest amount of Omega-3. As discussed before, omega-3 is much needed for the body and helps in numerous conditions like heart problem, cancer, blood pressure, depression etc.

Tip:

You can add walnuts to your deserts. Walnuts also have melatonin, which is an antioxidant and helps you develop good sleeping habits.

#6 Healthy Food – Dark Chocolate

healthy foods - dark chocolate

Why is Dark Chocolate Healthy?

Dark chocolate provides great help in reducing LDL cholesterol levels in individuals. LDL is the bad cholesterol that you don’t want to increase. It also helps you increase good cholesterol – HDL. It has cocoa powder, which is very rich in antioxidants. A single once of cocoa powder can reduce your blood pressure significantly.

Even better, cupcakes are among the good foods you can prepare at home with ease. Recently i meet Requel McMath, she is a wonderful baker and her specialty is cupcakes. You can try her recipes, they can help you learn basics of baking. You can find many delicious recipes of cupcakes at “mscupcakeasaurus.com

Tip:

A milk chocolate bar has just 14 mg or less flavonoids in it, whereas a dark chocolate bar has about 50.

#7 Healthy Food – Avocado

healthy foods - avocado

Why are Avocados Healthy?

It can reduce your bad cholesterol by about 22 percent. It has fiber and folate for cell development. Being rich in healthy fats, it reduces the risk of developing heart diseases.

Tip:

Add this superfood to your salads and increase the nutritional absorption rate to 3 or 4 times.

#8 Healthy Food – Spinach

healthy foods - spinach

Why is Spinach Healthy?

Being amongst the best healthy foods, spinach has been proven to provide you with better eye health and vision. It also serves as a boost to your immune system. Spinach also fights cancer and provide you with a great nutritional value.

Tip:

Add spinach to your smoothies, it doesn’t have any flavor and the taste won’t be spoiled. A good recipe is to add one cup of spinach in 1 banana, same quantity of apple juice and carrots. Shake it up and enjoy the best smoothie.

#9 Healthy Food – Beans

healthy foods - beans

Why are Beans Healthy?

If you want to reduce your heart disease by 20%, try out a combination of lentils, peas and beans. This combination is also helpful to reduce the risk of developing breast cancer.

Tip:

More antioxidants are found in dark colored beans. According to a recent study black beans are forty times more nutritious than white beans.

#10 Healthy Food – Salmon

healthy foods - salmon

Why is Salmon Healthy?

Salmon contains great amounts of Omega-3 and niacin. Omega-3 is a fatty acid that provides you with major health benefits in form of a reduced risk of developing cancer, a healthy heart and low depression. The other ingredient present in Salmon if niacin, which reduces the risks of developing Alzheimer’s disease. It also serves to sharpen your memory and limit memory loss.

Tip:

A good choice is to opt for wild salmon rather than the ones raised at a farm. They are much more nutritious, while also being less prone to PCB (Polychlorinated Biphenyl).

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About Nick Fury

Hi, I am Nick! Apart from being a loving husband and a father of one, I dedicate myself to manage a company full time. Writing is my passion, I started writing a blog some 10 years ago, now reviving this passion again, I would love to express my views and takes on day to day stuff, hope you guys enjoy! Do share your thoughts.

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In thousands of years of evolution , our body has developed some very ingenious mechanisms to make sure that no matter how clumsy or clumsy we are, we will do whatever it takes to survive . One of those mechanisms is the sensation of hunger , the roaring of guts , which is the way our body lets us know that it needs nutrients. Although as rational beings we know how to control hunger and sometimes even ignore it, its function is to impel us to eat. Another one, just on the opposite side of hunger, is satiety , the sensation that tells us that we have already ingested enough nutrients at the moment and we do not need to continue eating . Since it helps us regulate the desire to eat , or not to continue eating, satiety is key in the problems of overweight and obesity, as well as in attempts to lose a few pounds . This is all you have to know about her. How and why we feel sated The mechanism by which our body understands that we have already eaten enough and it is time to stop is more complex than we might think and is based on a mixture of physical and hormonal reactions. On the one hand, one of the signals that reach the brain comes from the walls of the stomach , which expand slightly to accommodate the food we have eaten. The nerve receptors in that stomach wall collect information that the interior is filling and send it to the brain. At the same time, certain hormonal changes occur: ghrelin begins to decrease and leptin increases. The first hormone is responsible for the feeling of hunger , so when their levels are reduced, we leave feeling less hungry and we are finishing eating; the second regulates the appetite sensation so that when increasing, the same effect occurs. The problem that we often encounter is the speed at which we eat. Our body needs approximately 20 minutes to get the signal to the brain that it no longer has to continue eating . But many of us eat too fast, and when those 20 minutes have passed, we have already eaten more. That is why it is always advisable to eat slowly , savoring the food (something that also contributes to feeling satiated) and giving our body enough time to let us know when it is enough. Hunger, satiety and weight loss The relationship between hunger, satiety and weight loss is a complicated relationship: the three things form a triangle that must be kept in balance, something difficult because some contradict others. When trying to lose weight, reducing calorie intake is the most common strategy. This creates a caloric deficit that forces the body to consume its own reserves, which we call body fat. The problem is that the body, before doing that, resorts to a dirty trick: to make us hungry . So try to get more energy without touching the accumulated reserves. Going hungry is not a good strategy or solution , and may end up turning against you when it comes to losing weight: it is a very powerful and unpleasant feeling and it is not easy not to fall into temptation and end up eating anything we have at hand, often very caloric or unhealthy foods. To avoid it, you have to get the feeling of fullness , which dissipates that hunger. That means that, even if you want to lose weight and are on a diet, you should never stop eating. What to eat to feel satiated Since going hungry is not and should never be an option, the key is to learn to eat so that we optimize the feeling of satiety and use it in our favor: how much more nutritious are the foods that we eat and more satiated they make us feel, more Controlled will be the feeling of hunger and better avoid getting out of the patterns of a healthy and conscious diet. Part of the satiating power of a food comes from the nutrients that make it up. Some studies have analyzed these factors and have determined that in general, the foods whose nutritional contribution is composed, in this order, of proteins, carbohydrates and fats have a greater satiating effect than those that contain mainly fats although the total of their caloric contribution is the same. In particular, proteins are considered the nutrient with the greatest satiating power. The explanation is not clear, but there are different hypotheses, for example, that the cause is the thermogenesis produced by the work of digestion or a hormonal response produced in the intestine. Anyway, it seems that include foods rich in protein is a good way to feel more satiated. Along with them, research on the subject points to the importance of fiber as a satiating nutrient . There are different types of fiber in food and each one acts in one way, but it is considered that its satiating effect comes from adding volume to the food, increasing its viscosity in the stomach and fermenting in the intestine, maintaining throughout the process Entertaining the digestive system and thereby delaying the recurrence of hunger. At the other extreme are the ultra-processed foods , which are the ones that have less satiating power and therefore favor that we consume more calories than necessary because they fill us much less. According to a study that placed 98 ready-to-eat foods in three groups (little or no processed, processed and ultra-processed), the level of manipulation of a food is correlated with its impact on the glycemic index and inversely proportional to its ability to make us feel satiated. Our experience in eating also influences The taste, smell and texture influence how we taste the food. The texture , in particular, has been shown to have an influence also on how much it satisfies us. This is because, during our lives, we learn to predict the level of nutrients that certain types of foods have. A slimy food, for example, as a stew, is a food normally rich in nutrients and we consume when we are hungry, unlike something liquid that does not have as many nutrients and in fact, we drink more from thirst than from hunger. The chewing also influences. A food that we must chew is one whose organoleptic properties (taste, smell, texture) we are exposed more time and with more intensity. This also increases the general feeling of fullness , and for this reason, it is important to chew food calmly: not only does it give more time to get the feeling of fullness to the brain, but it makes it more powerful. Even before we put the food in our mouth, chew it and swallow it, our senses already help us to evaluate the number of nutrients a food has. The amount of food and our perception of whether it is too much or too little is an example: putting the same ration in a smaller plate sates more, whereas if we do not have references (for example, we eat directly from the source or us peck) we can eat a lot more before we feel full. The types of satiety and how to favor them to lose weight Although we talk all the time about satiety, in the singular, in fact, there are different types of satiety that should be known to favor them and thus avoid hunger, and thereby lose weight. 1. Mechanical satiety It is the most intuitive and easy to understand type. It has to do with the volume of food: how much more volume, more full we feel. It is also related to chewing. Therefore, this type of satiety is favored with foods with a lot of volumes, few calories and that has to be chewed well, like raw vegetables. 2. Chemical satiety In this case, it has to do with the nutrients of the food. As we said, the more protein and more fiber a food have, the more satisfying it becomes. It is advisable to choose foods that, to the same contribution of calories, are more satisfying, since they will avoid the sensation of hunger and that we end up ingesting more calories. 3. Cognitive satiety It is related to the customs and previous experiences eating. For example, if a person does not eat dessert, the day he eats it may feel much fuller, although the calories have not necessarily been more than the other days. 4. Hedonic satiety It is about eating for pleasure and not feeling full until you have eaten the desired food. Following the previous example, but the other way around, a person who gets used to eating always dessert can eat much more on a specific day but not feel satiated until he has finished his dessert. 5. Sensory-specific satiety This type of satiety is something more complex to understand and is responsible for us to continue eating even if we feel full, whenever we change to another food. This term refers to a specific satiety for each food, related to the characteristics they have and the area of our brain that they stimulate. That is why sometimes we cannot take another bite of the dish in front of us, but we are perfectly capable of continuing to eat bread, the appetizers placed in the center of the table or the dessert that follows.

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