7 foods you should eat everyday to stay healthy, Hindi

Flaxseeds / Alsi

(1st super food out of 7 foods you should eat everyday)

Flaxseeds are full of fibers and Omega-3 fatty acids. A tablespoon of ground/roasted flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than what’s in the cereal itself.

Recent studies have suggested that flaxseed may have a protective effect against breast cancer, prostate cancer, and colon cancer.  Other benefits of eating flaxseeds includes:

1. Healthy Skin & hair
2. Weight loss
3. Low Cholesterol
4. Good Digestive System
5. High in Anti-Oxidants and many more

How much? Sneak 1 to 2 tablespoons (15 to 25 mL) of ground/roasted flaxseed into your diet daily.

Beans

(2nd super food out of 7 foods you should eat everyday)

Beans are full of Soluble fiber and good for heart. It soaks up the cholesterol before it sticks in artery walls. Studies find that diets high in soluble fibre can cut total cholesterol by 10 to 15 percent. Beans are also ranked top in antioxidant foods.

Beans contain more protein than any other plant food, but the protein is incomplete. Eat a grain such as rice at any time of the day to “complete” the protein.

How much?  ¾ cup (175 mL) of beans equals one serving of meat and alternatives.

Tip: You can include it in any salad and have it in your breakfast.

Blueberries

(3rd super food out of 7 foods you should eat everyday)

Blueberries are full of antioxidants that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.

How much? 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.

Tip: Sprinkle blueberries on your low fat curd, salad etc. Never cook blueberries as it destroys valuable vitamin C.

Broccoli

(4th super food out of 7 foods you should eat everyday)

Broccoli is one of wonderful vegetables. It helps in detoxifying cancer-causing compound and hence known as number one cancer fighter, . Eat more broccoli and you could slash your risk of everything from breast and lung cancer to stomach and colon cancer.

How much? 125 mL (1/2 cup) of cooked broccoli is one fruit and vegetable serving.

Tip: Steam broccoli for 3 to 4 minutes until it’s crisp-tender to free up more of its sulforaphane. Also, you can consume as salad with other healthy vegetables.

Olive Oil

(5th super food out of 7 foods you should eat everyday)

Olive oil contains healthiest fats in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its mono-saturated fats. Olive oil is also packed with antioxidants which may protect artery walls from cholesterol buildup.

How much? Include up to 1 tablespoon (15 mL) of olive oil in your diet every day.

Tip: You can use the olive oil for cooking or can also consume it by dressing salad with olive oil.

Green Tea

(6th super food out of 7 foods you should eat everyday)

Green Tea is one of the most potent sources of antioxidants in nature (more potent than any fruit or vegetable). It protects against heart disease by slowing the breakdown of “bad” LDL cholesterol, preventing blood clots and improving blood vessel function. People who drink a cup or two of tea a day have a 46 percent lower risk of developing narrowed arteries.

Also, it has a compound named ECGC which temporarily increases metabolism and hence good for weight loss too.

How much? Brew up two to three cups daily.

Tip: Drink most of your tea between meals.

Low Fat Curd / Dahi

(7th super food out of 7 foods you should eat everyday)

Curd is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, know as probiotics, that keep down the growth of harmful bacteria in your gut. Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.

How much? ¾ of a cup (175 mL) of low-fat or fat-free yogurt with live cultures is one serving of milk/dairy products.

Tip: fruits like kiwi, blueberries, strawberries, apple etc, vegetables or nuts can be added with curd.