Public awareness of healthy food is growing. Because in addition to being an energy source, the consumption of healthy foods can also lower the risk of developing serious diseases, ranging from diabetes, hypertension, heart disease, obesity, to cancer.
Daily consumption of healthy foods is highly recommended to meet daily nutritional needs. This is actually not difficult to do because the choices of healthy foods that are good to consume every day there are many varieties.
Wide Selection of Healthy Food
Some good healthy food options to consume include:
1. Green vegetables
Green vegetables rank first in healthy food types because they contain many important nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are excellent for health.
In addition, green vegetables are also rich in antioxidants that can protect the body from damage from free radicals. The choice of green vegetables also varies, ranging from mustard greens, broccoli, kale, lettuce, to spinach.
In addition to vegetables, fruit is also very important to consume because it contains a lot of vitamins. Some fruits that are popular because of their nutritional richness are:
- Apples (fiber, vitamin C, and antioxidants)
- Orange (vitamin C)
- Banana (potassium)
- Avocados (healthy fats, potassium, and vitamin C)
- Berries, such as blueberries and strawberries (low in calories but rich in antioxidants and fiber)
3. Meat and eggs
Meat is one of the healthiest foods because it is rich in nutrients, especially lean beef. This type of meat contains the highest protein and iron compared to other types of meat.
In addition to meat, eggs are also included in healthy foods. In addition to being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats, to antioxidants.
4. Nuts and seeds
Healthy foods loaded with the next nutrients are nuts and seeds. Examples are peanuts, cashews, almonds, chia seeds, pumpkin seeds, and sesame seeds.
These nuts and grains contain not only high protein and fiber, but are also rich in vitamins and minerals, such as magnesium and vitamin E.
5. Fish and other seafood
Seafood is a healthy food option rich in omega-3 and iodine fatty acids. Research shows that people who often eat sea fish tend to live longer and have a lower risk of many diseases, including heart disease.
Milk contains many vitamins, minerals, quality animal proteins, and healthy fats. In addition, milk is one of the best sources of calcium. To get the nutrients in the milk, you can consume it directly or consume processed products, such as cheese and yogurt.
Know Foods to Avoid
In order to avoid various diseases, the consumption of healthy foods alone is not enough. You should also limit or avoid unhealthy intake such as the following:
Drinks high in sugar
Drinks with high levels of sugar, such as fizzy drinks, packaged juices, and energy drinks should be avoided or restricted. If consumed frequently in large quantities, this type of drink can trigger the onion of insulin resistance in the body. The condition can cause a variety of serious illnesses, including type 2 diabetes and heart disease.
Also avoid fast food or junk food, such as french fries, fried chicken, and processed meats. This type of food contains not only high calories, but also low in nutrients. In addition, fast food can also encourage the desire to eat excessively, thus triggering weight gain.
Just like fast food, most packaged snacks sold on the market, such as sweets, ice cream, and biscuits, are also high in calories and low in nutrients so need to be restricted. So, just take it occasionally, yes!
Consumption of healthy foods greatly contributes to building a healthy body, even more so than exercise. So, start eating healthy foods with balanced nutrition in order to maintain and improve your body’s health.
So that you do not get bored, consume healthy foods of different types every day or combine these kinds of foods so that the nutrients obtained are also more diverse.
In addition to eating healthy foods, you are also advised to implement a healthy lifestyle, such as increasing white water consumption, resting well, and exercising regularly. If necessary, consult a doctor for advice on healthy foods and lifestyles that suit your body’s needs.