7 Health Nutrition Secrets with Multiple Benefits

We all would like to lead healthy lives with the right kind of diet. There are certain foods that are simply more beneficial than others, and these are the ones that you should be looking to consume regularly. The key to healthy eating habits is not just to watch the number of calories that you consume, but rather the source where those calories are coming from. How nutritious are your food choices?

Here are 7 health nutrition secrets with multiple benefits that can help you get on the right track by including them in your diet.

1. Chicken breast

Chicken is white meat which is considered a healthier option than red meat which contains bad cholesterol and not recommended for consumption in high quantities. Out of all the parts of the chicken, the breast is considered to be the part that contains minimum fat content (just 3.6gr per 100gr).

Chicken breast is also rich in protein, (31gr per 100gr of chicken breast), so if you are looking to increase body mass without any fat deposits, or increasing muscle, if you may, chicken breast is the best option. You will find chicken breast mentioned in the recommended diet for a person who is seriously working out.

Chicken is a fantastic source of niacin and selenium. It also contains vitamin B6, B12, phosphorus, choline and pantothetic acid. To avoid hormones and other downsides of meat consumption, try finding fresh range free, organicly fed poultry.

2. Fish

Here is another great source of protein. Fish like chicken also comes under the category of white meat and other than being a protein booster, it has some other significant advantages. One good thing about fish is that it contains high concentrations of Omega-3 fatty acids which come under the category of healthy fat.

Another advantage of eating fish is that although it has a pungent taste initially, it imbibes flavors well, so lends itself to all types of seasoning, making it a healthy as well as nutritious food. For best results, you should eat salmon, trout, mackerel or herring.

3. Almonds

You can eat a few almonds along with other nuts like walnuts, hazelnuts or pecans every day. Since your diet should never be devoid of all fat, the small quantities of healthy fat your body needs can come from these nuts. Almonds not only contain healthy fat but are a rich source of biotin, phosphorus, vitamin E and fiber as well. The advantage of almonds is that you do not have to cook them, so they make for a quick snack at any time of the day or night.

4. Garlic

The medicinal benefits of garlic have been known to man since ancient times. Garlic has been linked to a reduction in risk to various types of cancer, osteoarthritis and blood pressure. Since it makes a good seasoning in most recipes, it’s the easiest thing to consume. If you are not comfortable with food flavored with garlic, you can buy garlic in the form of capsules.

5. Oats

I feel that oats are one of the most underrated food item going around. It is something associated with feeding horses and other livestock, but in the form of oatmeal or rolled oats, it makes a filling but fiber-rich meal. Although oats are not considered to be gluten-free, pure oats are consumed in some cases with people who suffer from celiac disease (gluten intolerance). Oats are also rich in vitamin B, magnesium and lipids.

6. Avocados

They are one of the most nutritious foods in the planet. They are packed with fiber and healthy fats that help keep your cholesterol levels down and is beneficial for cardiovascular health. The fat in them also helps you absorb nutrients from other plant foods. Avocados great for skin and eyes thanks to their high levels of antioxidants, and they are rich in vitamins, such as C, E, B6, B5 and K, and minerals such as potassium and magnesium among others.

 

7. Eggs

If you are looking for a daily protein fix, an egg a day is a good option. A single egg contains as much as 6 grams of protein which is a good quantity of daily intake, particularly for children and those who are trying to develop muscle.

Although eggs contain fat, it is healthy fat. Eggs also contain six vitamins, (A, B2, B5, B12, D, and E) iron, choline (for the liver), iodine, biotin (good for the hair), folic acid, phosphorus (for healthy teeth), and selenium (for the immune system).

Bottom line

These are some of the most nutritious superfoods which you will benefit from including in your diet regularly with multiple benefits that will help you follow a healthier lifestyle through a balanced diet. It is advisable to put these foods past a professional dietician, who will put you on the right track with regards to how much of each food to consume daily. Hey, I am feeling healthier already!

 

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