These foods packed with nutrients and are considered great not only at fending off serious diseases but are also known to fortify your immune system and take care of your skin and hair. Maybe you have already included some of this into your daily diet, but if you haven't now is the time to begin. So go on, and supercharge your heath...
Avocado
Avocados are a great source of not only Mono Unsaturated Fatty Acids (MUFAs), but are also packed with other nutrients and heart-protective compounds. They have soluble fibre, vitamin E, folate, and potassium.
How to eat: You should opt for avocados in salads and salsas. Avoid cheese or mayo and use this fruit instead.
Broccoli
Experts believe that Broccoli has properties to fight life-threatening diseases. This green vegetable may help you beat heart-diseases and even cancer.
How to eat: You could steam the florets of this vegetable and add it to you stir-fry dish.
Eggs
Who said eggs were harmful? Eggs have a lot of hard-to-get nutrients and antioxidents. Eggs are linked to heart diseases usually, and so, one should ideally avoid having more than three egg yolks a week. Egg whites, however, can be consumed daily.
How to eat: Make scrambled egg or omelets using two egg whites and one egg yolk.
Milk
A glassful of fat-free milk everyday can do you good. Studies show that calcium isn't just a bone booster but a fat fighter too.
How to have: When you are making oats use fat-free milk instead of water and have warm milk with chocolate before you retire for the night to get some good sleep.
Nuts
Go nuts — this will not only keep you healthy and alert but will also keep your hair and skin in great condition. Researchers say that eating a handful of nuts daily can reduce your risk of heart disease and diabetes. They are a great source of antioxidants, omega 3s and healthy oils.
How to have: Sprinkle chopped nuts (a mix of walnuts, almonds, pistachios) on your morning cereal and your salads and stir-fry dishes. Of course you can just much a handful of nuts as a in-between meal snack.
Salmon
Fish oils are sometimes prescribed by dermatologists for your skin and hair. Having fish everyday can help your health — from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimising the effects of arthritis. Salmon is rich in vitamin D and omega-3s.
How to have: Stir-fry a fillet of marinated (salt, lemon juice, a flake or two of garlic and a dash of pepper) salmon and serve with steamed vegetables.
Tofu
When you replace fatty meats and cheeses with tofu and soy milk your saturated fat intake goes down and that helps you remain healthy. Soy contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. It's isoflavones may also help prevent breast cancer.
How to eat: Use cubes of tofu in your salads. You can cook soy beans like you cook chole and rajmah.
Oatmeal
Experts have said and by now we all know oats reduces the risk of heart diseases and new research has said that unsweetened oats also cuts the risk of type 2 diabetes because of the high fiber content.
How to eat: Have oats in milk or yogurt, for breakfast with a variety of fruit topping. You could coat your salmon with oats before you shallow fry it.
Olive oil
Olive oil is known to lower bad cholesterol and raise the good cholesterol. Chronic diseases and even cancer risk can be reduced with the help of this MUFA rich oil.
How to have: Drizzle extra virgin olive oil on your salads and as marinades. Use olive oil to make stir-fry dishes.
Yogurt
In every part of our country, dahi or curd has always been included in our daily diet. It is not only a great way to get the required calcium but also has immune-boosting bacteria. You should opt for organic, low-fat yogurt.
How to eat: Make a delicious fruit smoothie with it. Take one cup of your favourite seasonal fruit - mangoes - and a cup of yogurt and give it a stir in the blender. Since the mangoes are sweet avoid using extra sugar.
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