Eating a balanced diet is essential to maintain overall health and well-being. Including nutrient-rich foods can improve heart health, liver health, brain function, and skin health while also supporting children’s growth and development. A healthy diet not only boosts energy levels but also helps in maintaining an active lifestyle. Here are the top 10 healthy foods you must include in your daily diet for a healthier lifestyle.
10 Best Foods For Health
Leafy Greens
Spinach, kale, and broccoli are rich in vitamins A, C, and K, supporting liver health and improving skin health by reducing inflammation. Adding leafy greens to your breakfast smoothies or salads can help you kick-start your day with essential nutrients.
You may also like: How to Lose Weight And Fat Quickly
Eggs
Eggs are an excellent source of protein and essential vitamins that enhance brain health and promote muscle growth. They are also great healthy foods for kids. Including boiled or scrambled eggs in your breakfast provides long-lasting energy throughout the day.
Here is the nutritional value of one large egg (50g) in a table format:
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 0.5g |
| Protein | 6.3g |
| Fat | 5g |
| Vitamin A | 70 µg |
| Vitamin D | 1.1 µg |
| Vitamin B12 | 0.6 µg |
| Riboflavin (B2) | 0.2 mg |
| Folate (B9) | 24 µg |
| Choline | 147 mg |
| Calcium | 28 mg |
| Phosphorus | 99 mg |
| Selenium | 15.4 µg |
| Iron | 0.9 mg |
| Zinc | 0.6 mg |
Fatty Fish
Salmon, mackerel, and sardines are loaded with omega-3 fatty acids that improve heart health and boost brain function. Grilled salmon or fish sandwiches make an excellent breakfast or lunch option to keep you energized.
Here is the nutritional value of fatty fish (Salmon, 100g serving) in a table format:
| Nutrient | Amount |
|---|---|
| Calories | 208 kcal |
| Carbohydrates | 0g |
| Protein | 20g |
| Fat | 13g |
| Vitamin A | 50 µg |
| Vitamin D | 10 µg |
| Vitamin B12 | 4.9 µg |
| Riboflavin (B2) | 0.4 mg |
| Folate (B9) | 25 µg |
| Choline | 90 mg |
| Calcium | 9 mg |
| Phosphorus | 252 mg |
| Selenium | 36.5 µg |
| Iron | 0.8 mg |
| Zinc | 0.6 mg |
Would you like a comparison with eggs or any other specific fish?
Nuts and Seeds
Almonds, walnuts, and chia seeds are rich in healthy fats, fiber, and antioxidants, supporting brain health and skin health. They make perfect breakfast toppings or mid-day snacks to maintain energy levels.
Avocados
Avocados are high in healthy fats and potassium, promoting heart health and glowing skin health. Avocado toast is a popular breakfast choice that provides a great source of energy.
Here is the nutritional value of avocado (100g serving):
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Carbohydrates | 8.5g |
| Protein | 2g |
| Fat | 15g |
| Vitamin A | 7 µg |
| Vitamin D | 0 µg |
| Vitamin B12 | 0 µg |
| Riboflavin (B2) | 0.1 mg |
| Folate (B9) | 81 µg |
| Choline | 14 mg |
| Calcium | 12 mg |
| Phosphorus | 52 mg |
| Selenium | 0.4 µg |
| Iron | 0.6 mg |
| Zinc | 0.6 mg |
Berries
Blueberries, strawberries, and raspberries are packed with antioxidants that protect against oxidative stress and improve brain health and skin health. Add them to yogurt, oatmeal, or smoothies for a nutritious breakfast.
Turmeric
Curcumin in turmeric helps fight inflammation and supports liver health while boosting brain function. Adding turmeric to your morning tea or smoothies can enhance your energy levels and overall health.
Whole Grains
Brown rice, oats, and quinoa provide fiber and essential vitamins, aiding digestion and supporting heart health. Oatmeal with fruits and nuts is a powerful breakfast option for sustained energy.
Yogurt
Rich in probiotics, yogurt promotes gut health, which is linked to better skin health and improved immunity in both adults and kids. It makes an ideal breakfast choice that boosts digestion and energy.
Here is the nutritional value of yogurt (plain, whole milk, 100g serving):
| Nutrient | Amount |
|---|---|
| Calories | 61 kcal |
| Carbohydrates | 4.7g |
| Protein | 3.5g |
| Fat | 3.3g |
| Vitamin A | 27 µg |
| Vitamin D | 0.1 µg |
| Vitamin B12 | 0.8 µg |
| Riboflavin (B2) | 0.14 mg |
| Folate (B9) | 7 µg |
| Choline | 15 mg |
| Calcium | 121 mg |
| Phosphorus | 94 mg |
| Selenium | 2.3 µg |
| Iron | 0.1 mg |
| Zinc | 0.6 mg |
Green Tea
Green tea is a powerful antioxidant that boosts liver health, improves metabolism, and supports heart health. Start your morning with a cup of green tea to increase energy levels and detoxify your body.
Conclusion
Including these healthy foods in your daily diet will improve your overall health, from heart health to brain health. These nutrient-rich foods are suitable for both adults and healthy food for kids, making them essential for the entire family’s well-being. Starting your day with a balanced breakfast packed with these foods will provide sustained energy and help you achieve your health goals.
Start your journey towards a healthier lifestyle today by making small changes to your diet!
You may also like: What To Eat Before Workout? Best PreWorkout Foods