Our quest for healthy food items often ends at exotic or fancy superfoods, which are either not available in your local grocery stores or are not very pocket friendly. So, today we bring to you a list of 10 healthy foods that you can eat daily to boost immunity:
Desi Ghee: Yes. No sarcasm, you read it correctly. While most people will disagree but desi ghee is a healthy containing of Vitamin A, E and K along with Omega 3.
Following are some health benefits of Desi Ghee:
- Improves your immune system
- Improves digestion and helps in constipation by repairing your gut lining
- Lubricates your joints and strengthens your bones
- It contains butyric acid which supports healthy bacteria in your stomach
- Nourishes your skin and keeps it hydrated
- Helps in decreasing LDL or bad cholesterol
Buttermilk/Chaas: No, I have not stolen this list from my grandmother. Another very common food consumed in India, especially, in summers. It is a good source of Calcium, Potassium, Phosphorus and Vitamin B12. Following are some health benefits of Buttermilk:
- Promotes healthy bacteria growth in the gut
- High in protein and low in fat
- Helps in stabilizing cholesterol level
- Helps in losing weight
- Can help in detoxification of the body
Yogurt/Curd/Dahi: Yogurt is loaded with calcium, potassium, magnesium, vitamin B-2, Vitamin 12 and even high in protein. It is a light and nutritious option which must be included in your meal.
Following are some health benefits of yogurt:
- Helpful in high blood pressure
- Helpful in building muscles and faster recovery post-workout
- Strengthens bones
- Helpful in weight loss
- Improves digestion and gut health
Cottage Cheese/Paneer: No! This article is not about milk-based products but paneer is another healthy food that you can eat daily in small amount. Plus, it is a lifesaver for the vegetarians, who replace chicken with paneer in every ‘chicken recipe’. Following are some health benefits of cottage cheese/paneer:
- Good for muscle growth
- Key to a healthy heart
- Folate in paneer boosts RBC count
- Keeps blood sugar level in check
- Protects from Anaemia
Eggs: Very affordable, versatile and nutritious. A rich source of protein, vitamins and minerals. It contains high amount of good cholesterol and indeed a superfood. Following are some health benefits of eggs:
- Contains Choline, vital for the functioning of cells
- Helps in losing weight
- Contains Omega 3s
- Can prevent Hemorrhagic strokes
- Good for eyes and brain
Fox Nut/Lotus Seeds/Makhanas: Fox nuts are derived from a plant called Euryale Ferox which grows in stagnant water. Makhanas are very nutritious and mainly produced in Bihar. Following are some health benefits of Fox Nut/Makhanas:
- Fulfilling and prevents overeating
- A low-calorie snack which helps in weight loss
- High in Potassium
- High in fibre which improves digestion
- Detoxifies the body
Flaxseeds: Rich in protein and Omega 3, flaxseeds are loaded with nutrients and fibre which makes it a superfood. Regular consumption of flaxseed can improve significantly.
Following are some health benefits of Flaxseeds:
- Good source of antioxidants like Lignans which can reduce the risk of cancer
- Prevents breast cancer
- Prevents hair loss
- Maintains blood sugar levels
- Helps in maintain blood pressure
Nuts: Nuts are widely known for their nutrition value. They are high in healthy fat, protein and fibre, and can help in reducing bad cholesterol. Following are some health benefits of nuts:
- Keeps blood pressure in control
- Helps in maintaining a healthy weight
- Can reduce the risk of diabetes and heart-related diseases
- Improves your cholesterol level
Pulses: It is a staple food for most of the Indians, we consume pulse in some way or another and if you don’t, then you must. As it is a rich source of protein and fibre and can further lower the risk of heart diseases. Following are some health benefits of pulses:
- Keeps your heart healthy
- Good source of Folate
- High in protein
- Helps in preventing diabetes
Fruits and Vegetables: So, definitely we do not want to sound like your mom but, eating more fruits and vegetables can help you in getting all the required nutrients. Also, they keep your gut healthy as they are in fibre. Include a variety of fruits and vegetables in your diet to make it a balanced one and most importantly try to eat seasonal fruits and vegetable as the chances of them being fresh are high. Do make sure to wash them properly before consumption as toxic pesticides and chemicals might have been sprayed on them.
