Healthy diet and intake of good nutrients make you healthy both mentally and physically. To stay lively all we need to do is adopt a healthy lifestyle. Regular workout followed by a good healthy diet keeps you energetic, vibrant, fresh, and enhances the strength of our bones, heart, muscles, lungs, and our immune system.

There are a vast number of foods that keeps us healthy and fit. Daily intake of essential proteins, minerals, vitamins, fiber, and other nutrients keeps us lively, provides energy, assist in cellular growth, and enhances the functions of our organs.

Healthy diet is about eating food that provides our body the nutrients it needs to stay blooming, gives us strength, and boosts our mood and energy. Nutrition plays an essential role in maintaining health that in turn maintains the stress management. Avoidance of alcohol and junk unhealthy foods is the primary key to maintain a healthy diet. Overall healthy diet reduces the risk of numerous chronic diseases. Dairy products like milk and cheese gives us strength and provides calcium for better musculoskeletal strength.

Some of the food secrets that provide you myriad health benefits are enlisted below:

  1. Improves Bone Health

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Proteins prevent osteoporosis, fractures, and bone weakness by increasing calcium metabolism. Protein helps grow, develop, and maintain every part of our body. Proteins maintain healthy muscle mass. Proteins including eggs, nuts, soy products, seeds, beans, organic chicken, wild fish, and meat are essential for our health. Also, fruits including apples are good for digestion and enhances the bone strength.

Milk and dairy foods are rich in nutrients. They are a great source of calcium, vitamin D, proteins, phosphorus, magnesium, potassium, vitamin A, riboflavin, vitamin B12 and other essential nutrients. The presence of calcium in milk, yogurt, and cheese enhances the bone growth and improves bone health.

  1. Cancer Protection

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Leafy greens, from lettuce to broccoli and spinach are stacked with a vast number of health benefits. They protect us from cancer. Broccoli contains anti-cancer substance called sulforaphane. Making a salad out of the leafy greens is one of the ways you can eat them. Also ordering a restaurant falafel stacked with the vegetables or a falafel at home makes it a healthy fiber diet.

Citrus fruits like lime, grapefruits, and lemon are a great source of vitamin C that fight against cancer. Berries are full of antioxidants and they boost our immunity. Blueberries are high in antioxidants and they improve our memory and reduces life threatening diseases like cancer. Also tomatoes consist of lycopene that fights against cancer. Also, grains including rice, wheat and bread are low in saturated fats and cholesterol and they lower the risk of cancer.

  1. Strengthens Immune System

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Vitamin A present in milk is responsible for cell growth, development, cell division, reproduction, vision and immune system. Almonds also strengthen our immune system. Kale in comparison to all of the other vegetables is the king because it contains vitamin A, C and K1, and many other nutrients that enhances the strength of our immune system.

Avocado helps our body to absorb healthy vitamins including lycopene and beta-carotene. It also consists of vitamin and minerals that helps our body to increase the strength of immune system. Also, garlic is considered to be very helpful in enhancing the immune system because it consists of a heavy concentration of sulfur containing compounds called allicin.

Spinach consists of numerous antioxidants and beta-carotene that increases the infection fighting ability of the immune system.

  1. Maintains Blood Pressure and Blood Glucose Levels

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Vegetables are a great source of potassium that maintains the blood pressure. Whole grains are essential for healthy diet and they reduces blood pressure. Dry fruits including Cashews contains monounsaturated and they promote cardiovascular health.

Pistachios contains vitamin B6 that prevents heart diseases and reduces the risk of atherosclerosis. Walnuts are a great source of omega-3 fatty acids that help in reducing cholesterol and helps to regulate mood.

Peas, beans, and seeds maintain blood pressure of the body. Many other foods that regulate our body’s blood pressure includes guava, blueberries, avocados, spinach, tomatoes, oatmeal, bananas, beetroot, carrots, dandelion, salmon, skim milk, watermelon, spices, nuts, and oranges.

  1. Improves skin

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Fruits including apples fight against skin disorders. Dairy products promote healthy hair and skin and resist infections by enhancing the proper functioning of antibodies. Tomatoes consists of vitamin C and also lycopene that aids for collagen production and stimulates the blood circulation of the skin. Also, vitamin E present in avocados, almonds and hazelnuts improves the skin.

Zinc present in fish, poultry, whole grains, nuts, and seed maintains the sebaceous glands present in the skin that keeps the skin soft and moist and repair any kind of skin damage.

Beetroots are high in vitamin A, sodium, calcium, potassium, and magnesium. It is an all-rounder skin cleanser and is important in epidermal health. Vitamin C containing foods including strawberries, papayas, oranges, broccoli, sweet potatoes, blackcurrants, blueberries, and kiwi fruits are a great source of antioxidants that keeps the skin radiant and heals it from any kind of blemishes.

  1. Improves Brain Functioning

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Potatoes boost our brains and our nervous system health. Also, blueberries are high in antioxidants and they improve our memory. Proteins including eggs, nuts, soy products, seeds, beans, organic chicken possess the ability to enhance our mood by helping neurotransmitter function like dopamine and serotonin.

Proteins balances our hormones naturally. It promotes healthy brain learning and functioning because they are essential for the synthesis of neurotransmitters, enzymes, and hormones that are responsible for cognitive functions.

Omega-3 fatty acids present in dry fruits especially in walnuts and almonds improves the brain functioning and our memory and helps in regulation of moods. Also, broccoli containing choline improves our memory and keeps it sharp.

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