Odishatv Bureau

Since our hectic lifestyles do not ensure balanced nutrition anymore, incorporating some nutrient-dense foods every day, can help us meet our bodily needs. To add a nutritional punch to the diet routine and to get some of the most lacking nutrients in a typical Indian diet, we recommend eating the 5 foods listed below daily. 

  • Blueberries

Blueberries are loaded with antioxidants! Antioxidants are substances that work to neutralise free radicals, preventing them from causing cell damage and mutation. This contributes to a lower risk of cancer. Berries' antioxidants, known as anthocyanins, are responsible for their rich, dark colour. Anthocyanins have been shown to help improve one’s mood by activating specific neural pathways in the brain and reducing stress hormone effects. They contain 3.6 grams of fibre per 1 cup, which is approximately 12 percent of the average person's requirement. One cup has 85 calories and 15 grams of carbs which also makes them a diabetic-friendly snack.

  • Walnuts

Walnuts are an excellent source of Omega-3 fatty acids from plants. This fat is essential because our bodies do not produce it and we must obtain it through our diet. Adult females should consume 1.1 grams of ALA per day, while adult males should consume 1.6 grams. 2.5 grams of ALA are found in 28 gms of walnuts. Omega-3 fatty acids help to reduce inflammation in the body, which lowers the risk of developing chronic diseases. 

  • Spinach 

Spinach, though available seasonally, contains vitamins and minerals which are absolutely essential for our body’s requirements. It has magnesium, potassium, iron, and calcium. It is high in vitamins K and A, as well as folate. Spinach has fibre, water, and antioxidants. These contribute towards good eye health. These nutrients remain available irrespective of whether it is consumed raw or when cooked. To aid iron absorption from this plant source, combine spinach with foods high in vitamin C. Serve with tomatoes, bell peppers, orange slices, or strawberries. 

  • Avocado

Avocados are nutritious, creamy, anti-inflammatory, and filling. They improve cholesterol and blood pressure. An avocado contains a lot of monounsaturated fat, which helps to maintain good cholesterol levels, lower (LDL) the bad cholesterol, prevent blood sugar from rising too quickly, and keep healthy hair and skin. The amount of fibre in one medium avocado is 9 grams. 

  • Beans

Beans are an inexpensive way to add a ton of nutrition to practically any dish. One cup of beans typically has 230 calories, 15 grams of protein, and 15 grams of fibre. This combination will help you stay full until your next mealtime and balance your blood sugar. Beans are categorised as a prebiotic food, which means they provide the beneficial bacteria in our digestive systems with food to maintain a balanced microbiome in our gut. Additionally, they are a good source of folate, which is essential for the production of red blood cells, the utilisation of proteins, and DNA replication. 

Adding these ingredients to our daily diets will make a world of difference to our overall health. Try it out for sure.