10 EXAMPLES OF HEALTHY FOODS THAT YOU SHOULD INCLUDE IN YOUR DIET

 

An excellent way to help the body stay strong and in optimal condition is to eat a correct diet, complete with healthy foods, and accompanied by regular physical activity. Diet can influence a person's body health, mood and energy level, so it is important to eat foods through which the body obtains the nutrients it needs3.

HEALTHY FOODS: WHAT ARE THEY?

Below, we mention 10 healthy foods as examples*. Discover what healthy foods are, named after the nutritional properties they contain, and what you could easily add to your diet!

Remember that, to achieve a correct diet, it is recommended to include at least one food from each of the food groups in each main meal. These are: cereals, preferably whole grains, legumes and foods of animal origin, as well as fruits and vegetables4.

SALMON

This fish contains significant amounts of Omega 3 and vitamins. Its intake can help reduce cholesterol levels as well as the risk of arrhythmia1.

TOMATO

One of the qualities of this vegetable is that it has a large amount of water, in addition to being a source of important minerals and vitamins that have been characterized by their contribution to diuretic power and therefore, its regular consumption can help cleanse the blood5,4 .

EGG

Eggs are an extraordinary source of protein9 and provide important vitamins that can help generate energy6.

MILK

Milk is a rich source of calcium. Its frequent consumption in low-fat versions is considered important to help form and protect bones7.

ASPARAGUS

Asparagus are low-calorie vegetables, rich in fiber, minerals and vitamin E. They can help heart health and increase intestinal flora8.

APPLE

This fruit is a good source of both soluble and insoluble fiber, so its consumption is recommended, including the peel, and it also contains nutrients with antioxidant functions9.

OATMEAL

Oats are a source of fiber, which can help in the digestive process. Likewise, it is a source of protein, vitamins and minerals, such as B complex, E and Zinc, the last two considered nutrients with antioxidant function. Daily intake of oats can help reduce blood cholesterol levels10,11,12.

AVOCADO

Avocado is a rich source of monounsaturated fats, a type of dietary fat that is beneficial for health. Avocados are also rich in vitamins B, K and E and are a source of fiber. Its regular consumption can help reduce blood cholesterol levels5.

ALMONDS

Almonds are another example of healthy foods that we can integrate into our daily diet. They are a source of protein, dietary fiber, magnesium and phosphorus. Protein is the main functional and structural component of each cell in the body, so its regular consumption can be beneficial for the body13.

GREEN LEAFY VEGETABLES

Green vegetables, such as spinach or arugula, are an important source of nutrients. They provide minerals such as zinc, phosphorus, potassium, iron and manganese. They are also a source of fiber and vitamins4.

With these examples, now you know which are the healthy foods that you can easily add to your diet, you just need the motivation to prepare them in endless delicious recipes!