Food is one of the basic requirements of life; for humans, animals, and even plants. Everything needs food. The difference is some love food more than others, and some are healthy food while others are not.
We now live in times where we are more conscious of the kind of food and fruit we consume. The healthier options help with our general well-being. Even diagnosed medical conditions can be properly managed with the right food choice. Weight loss and even something as simple as proper digestion can be traced to healthy food choices. This constantly keeps us searching for healthy food and fruit options.
We are here to help; by bringing you some food and fruit recommendations, to keep you eating healthy. A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
A couple of them include;
Fish and Seafood
Fish and other seafood are known to be very healthy and nutritious. They are especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient. Studies show that people who eat the highest amounts of seafood especially fish tends to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression.
Sardines are a type of fish that is very common in Nigeria and easily obtainable. It is also very cheap and affordable. Sardines are small, oily fish that are among healthy food you can eat, because they boast sizable amounts of most nutrients that your body needs.
Sardines are one of the best available sources of vitamin B12, which is important for supporting cardiovascular health. They are also rich in selenium, phosphorus, protein, vitamin D and omega-3 fatty acids, which particularly helps to prevent heart diseases due to their anti-inflammatory properties.
Shrimp is one of the most commonly consumed types of shellfish. It is a type of crustacean, related to crabs and lobsters. It is quite nutritious and provides high amounts of certain nutrients, such as iodine – an important mineral that many people are deficient in. Iodine is required for proper thyroid function and brain health. This is not abundant in many other foods. It is known to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
Shrimp has an impressive nutrition profile. It provides only 84 calories in a 3-ounce (85-gram) serving, and does not contain any carbs. Approximately 90% of the calories in shrimp come from protein, and the rest come from fat.
Additionally, the same serving size provides more than 20 different vitamins and minerals, including 50% of your daily needs for selenium, a mineral that may help reduce inflammation and promote heart health.
Shrimp is a good source of omega-6 and omega-3 fatty acids, in addition to Astaxanthin antioxidants, which have a variety of health benefits.
Shrimp is also very abundant is Nigeria and if you prepare it well, you will be having yourself an incredibly healthy meal of shrimp that’s ridiculously tasty.
A certain percentage of people are “Lactose Intolerant” which means they are allergic to diary. However, to those who can tolerate them, as well as those who like it, dairy products are a healthy food. They are a source of various important nutrients. Full-fat dairy seems to be the best, and studies show that people who eat the full-fat dairy have a lower risk of obesity and type 2 diabetes.
It is important to note that if the dairy comes from grass-fed cows, it may be even more nutritious, as it is higher in some bio-active fatty acids like conjugated linoleic acid (CLA) and vitamin K2.
Yogurt is a popular fermented dairy products,wildly known in the world. It is made by adding live bacteria to milk. Don’t get grossed out at the word; Bacteria. They are several kinds of bacteria that are beneficial to life; some bacteria are even resident within the human body. Yogurt has been eaten for thousands of years and is frequently used as part of a meal or snack, as well as a component of sauces and desserts. In addition, yogurt contains beneficial bacteria and may function as a probiotic, providing a variety of health benefits above and beyond plain milk. Most yogurts are white and thick, but many commercial brands are artificially colored, one thing is for sure, a good dose of yogurt will make you feel better any time especially on some very hot days, while keeping you healthy and on the right side of your dietary requirements.
Yogurt contains nutrients such as protein, low fat, low carbs, Vitamin B12, Calcium, Riboflavin, Phosphorus, and Probiotics. All of these nutrients are beneficial to your health in the following ways; it lowers blood pressure, promotes weight loss, and cholesterol, with regular intake. Yogurts facilitates vitamin synthesis such as bifidobacteria and can be synthesized or made available. So many other kinds of vitamins to; including thiamine, niacin, folate, and vitamins B6, B12, and K. Yogurt also helps in digestive health. Fermented milk containing bifidobacterium which promotes digestive well-being, relieves the symptoms of irritable bowel syndrome (IBS) and Improve lactose digestibility. Protection against diarrhea and constipation, are also an upside to Yogurt consumption.
Cheese is a dairy product that comes in different textures and flavors. It is produced by adding acid or bacteria to milk from various farm animals, then aging or processing the solid parts of the milk. The nutrition and taste of cheese depend on how it is produced and what milk is used. Some people are concerned that cheese is high in fat, sodium, and calories. However, cheese is also an excellent source of protein, calcium, and several other nutrients. Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis. That said some cheeses are healthier than others. Some of them include;
Mozzarella: It is a soft, white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo or cow’s milk. It is lower in sodium and calories than most other cheeses. Both animal and human studies show that this probiotics improves gut health, promote immunity, and fight inflammation in your body
Blue Cheese: It is made from Cow, Goat, or Sheep’s milk that has been cured with cultures from the mold Penicillium. It is typically white with blue or grey veins and spots. The mold used to create blue cheese gives it a distinctive smell and bold, tangy flavor. Blue cheese is very nutritious and boasts more calcium than most other cheeses. Since blue cheese is high in calcium, a nutrient necessary for optimal bone health, adding it to your diet may help prevent bone-related health issues.Blue cheese tastes great on top of burgers, pizzas, and salads made with spinach, nuts, and apples or pears.
Ricotta: This is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese.
The protein in ricotta cheese is mostly whey, a milk protein that contains all of the essential amino acids that humans need to obtain from food. Ricotta cheese tastes delicious in salads, scrambled eggs, pasta, and lasagna. It can also be used as a base for creamy dips or served with fruit for a sweet-and-salty snack.
Fruits are among the world’s most popular healthy food. These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation, meaning you don’t need to stress yourself before consuming these sweetness.
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. They are creamy and tasty. This fruit is of the avocado tree, scientifically known as Persea Americana. Numerous studies show that it has powerful health benefits. Avocado is incredibly nutritious. This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture.
These days, the avocado has become an incredibly popular healthy food among health-conscious individuals. It is often referred to as a “super food”, which is not surprising given its health properties. There are many types of avocado that vary in shape and color, from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular variety is the Hass avocado. It’s often called “alligator pear,” which is quiet descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded. Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients; Vitamin K, Folate, Vitamins B5, B6, C, E, and Potassium
It also contains small amounts of magnesium, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). Avocados can help lower cholesterol levels, and help maintain electrical gradients in your body’s cells.