8 things you need to eat every day to stay healthy.
Scientific research shows that poor dietary habits are one of the leading causes of rapidly increasing chronic diseases such as cardiovascular diseases, diabetes, and cancer. Therefore, paying attention to what one eats and drinks is crucial for maintaining health.
Nutrition experts share the eight foods you need to consume every day for your health as follows…
1 - AN APPLE A DAY TO KEEP THE HEART HEALTHY
Although the idea that an apple a day keeps the doctor away may be debatable, a study published in JAMA Internal Medicine examining hospital and doctor visit data from 8,000 adults found that those who ate at least one apple a day were less likely to visit a primary care physician.
Making apples a daily habit has definite benefits. They contain less vitamin C than oranges but more than cantaloupes, and twice as much fiber as pears. Most of their benefits are associated with soluble dietary fiber called pectin, primarily found in the apple’s skin and core.
2 - WHOLE GRAIN CONSUMPTION FOR HEART AND INTESTINAL HEALTH
We should all consume more whole grains like quinoa, bulgur, rye, oats, pearl barley, and buckwheat. They provide most of the missing fiber and enhance our health on a daily basis.
According to a 15-year study involving over 55,000 individuals published in the Journal of Nutrition, consuming at least 50 grams of whole grains (equivalent to one slice of whole grain or rye bread plus one serving of oatmeal) was found to reduce the risk of type 2 diabetes by 34% in men and 22% in women compared to those who consume lower amounts.
3 - A GLASS OF MILK TO BOOST FERTILITY AND COMBAT FATIGUE
A 200 ml glass of cow’s milk provides 70 micrograms of iodine, which is half of the recommended daily intake of 140 mcg. Margaret Rayman, a professor of nutritional medicine at the University of Surrey in the United Kingdom, who conducted research on iodine deficiency, says, “Iodine is necessary for the production of thyroid hormones that regulate growth and maintain a healthy metabolism. Dietary iodine deficiency can increase the risk of lethargy, fatigue, depression, fertility issues, and cognitive processing problems, and not all plant-based milks are fortified with this mineral.”.
4 - GREEN LEAFY VEGETABLES AGAINST BRAIN AGING
Leafy greens like spinach, Swiss chard, and lettuce are considered essential brain foods due to their content of key nutrients such as vitamin K, lutein, and folate, as well as beneficial plant flavonoids. They are also a source of nitrate compounds, which are converted to nitrites by the body and help dilate and relax blood vessels to increase blood flow to the heart, brain, and muscles.
Nutrition experts at Rush University in Chicago showed that eating one serving of leafy green vegetables every day slowed age-related cognitive decline; those who consumed two or more servings typically exhibited memory and recall skills of someone about 11 years younger.
5 - A HANDFUL OF WALNUTS TO REDUCE RESPIRATORY DISEASES AND CANCER RISK
Eating a handful of nuts each day can provide numerous health benefits. A team from Imperial College London and the Norwegian University of Science and Technology found that those who consumed nuts could reduce their risk of heart disease by approximately 30%, cancer risk by 15%, and risk of premature death by 22%. An analysis of 29 studies published in BMC Medicine, covering 819,000 individuals from around the world, revealed that consuming nuts daily could halve the risk of death from respiratory diseases and reduce the risk of diabetes by almost 40%.
6 - A TEASPOON OF OLIVE OIL IN YOUR MEALS FOR LONGER LIFE
According to findings published in the Journal of the American College of Cardiology, adopting this daily habit can reduce the risk of premature death from all causes by 12%. Harvard nutrition experts found that consuming half a tablespoon (7g) daily reduces the risk of early death from neurodegenerative disorders such as Alzheimer’s disease by 29% and lowers the likelihood of dying from cardiovascular disease by roughly 19% compared to those who rarely or never consume it.
7 - MULTIVITAMINS TO MAINTAIN YOUR MEMORY
As we age, our bodies become less efficient at absorbing nutrients. Taking a daily multivitamin can help address deficiencies and provide other benefits. Duane Mellor, a dietitian and senior lecturer at Aston Medical School in Birmingham, states that “older adults relatively need more B12, calcium, and vitamin D than younger individuals,” and research published in the Nutrients journal found that taking a multivitamin helped support immune function in those aged 55 and over. It can also help preserve memory.
8 - YOGURT FOR BLOOD PRESSURE AND BLOOD SUGAR CONTROL
Yogurt is packed with “good” bacteria necessary for keeping the intestines healthy. However, the calcium, magnesium, and fatty acids in yogurt are thought to help reduce the risk of type 2 diabetes. Scientists at Harvard reported that consuming a single serving of yogurt, equivalent to 28 grams per day, was associated with an 18% lower risk of type 2 diabetes.
