Fit Nepal

Living Healthy and Happy

First thing our body needs when we wake up in the morning is “FOOD”. A food is something that provides nutrients. Nutrients are substances that provide: energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm; materials for the growth and repair of the body, and for keeping the immune system healthy. Food to energize our body, so we can tackle the day head on.

with so much option out there, sometimes it really gets hectic to decide on what to eat, or we just do not have the habit of buying different types of food, so we re just stuck to just one category of foos that we eat. In the Morning, the afternoon and night. And this can become very boring at times. So it is very important that we mix up our food supply. Not only mix it up , but also try to pick foods that are healthy for our body.

CREDIT: Self Nutrition

Let’s Practice Good Food Choice Habits, Shall We?

Below are 12 foods that we are easily accessible and can be found in the market to buy. Next time you go food shopping, keep these food in mind.

  1. Sweet Potatoes – Potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. Sweet potatoes have following benefits when eaten in moderations:
  • Promote Gut Health
  • May have Cancer fighting properties
  • Support Healthy Vision
  • May support Brain Health
  • Support Immune System
Pic Credit: The Spruce Eats

2. Artichoke Hearts – Because of their tough exterior, artichokes take some careful preparation. But your efforts will reap nutritional rewards — the veggie is a good source of folate, dietary fiber, and vitamins C and K. Artichokes are also packed with antioxidants; they’re number 7 on the USDA’s top 20 antioxidant-rich foods list.

pic credit: lillystable

3. Peas – Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.

pic credit:arabnews

4. Goat Cheese – It’s also a good source of selenium, magnesium and niacin (vitamin B3).A serving of goat cheese delivers 6 grams of filling protein along with a powerful combination of calcium, phosphorus and copper — nutrients that are essential for healthy bones.Plus, goat cheese provides healthy fats including medium-chain fatty acids, that can improve satiety and benefit weight loss.

pic credit: The Spruce Eats

5. Hemp Seeds – Hemp seeds are incredibly nutritious. Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts.Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).They also contain gamma-linolenic acid, which has been linked to several health benefits (1).Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein. Hemp seeds are also a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.

pic credit: spopkesman

6. Quinoa – Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet. It may improve your blood sugar and cholesterol levels and even aid weight loss.

pic credit: stylecraze

7. Parmesan Cheese – It’s great for weight management, has more calcium than any other cheese, and it’s also packed with protein, both of which help the body metabolize fat. It’s also a low-lactose food, so some people who are sensitive to dairy may be able to eat it and has plenty of health benefits. Parmesan cheese is a good source of protein and fat. It’s rich in vitamins and minerals like calcium, vitamin A, vitamins B6 and B12, phosphorus, zinc, and copper.

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8. Veggie Burgers – Many veggie burgers are made from vegetables, whole grains, and legumes (like beans or lentils). These are good-for-you ingredients that provide fiber and a variety of vitamins and minerals. Packaged veggie burgers can also be a part of a healthy eating plan.

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9. Leafy Greens – Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K (6). Vitamin K is known for its role in blood clotting. Leafy Greens are rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber.

pic credit: simplegreensmothies

10. Whole Wheat Pasta – Whole wheat pasta is healthier than white pasta, because it’s packed with nutrients such as complex carbs, protein, fiber, iron, magnesium, and zinc. On the other hand, white pasta is made of refined carbs, meaning it has been stripped of many nutrients during its processing. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients.

pic credit: foodnetwork

11. Pumpkin Seeds – Pumpkin seeds are high in magnesium and other minerals. In addition to minerals, these mighty seeds are also packed with cell protective antioxidants, including carotenoids and vitamin E. In addition to reducing inflammation, antioxidants help fend off premature aging and chronic diseases. Pumpkin seeds help control blood sugar and also improves immune system.

pic credit: browneyedbaker

12. Kamut – Kamut has a chewy, nutty texture with grains two to three times the size of wheat grains. Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. One cup (172 grams) of cooked kamut offers ( 11 ): Calories: 227. Carbs: 48 grams. In comparison to modern wheat it has more protein, amino acids, vitamins, and minerals–including selenium, zinc, and magnesium.

pic credit: sproutpeople

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