When you’re eating to improve your health, it’s important to choose foods that have a positive impact on your wellbeing. Foods like fruits, vegetables, nuts, legumes, beans, lean beef, poultry and fish all pack a nutritional punch and are essential for healthy Diet Solution recipes.
Vegetables and Fruits
Eating a variety of fruits and vegetables can help prevent chronic illnesses like strokes, heart attacks and certain cancers because they are full of the nutrients your body needs for optimum health. For instance, asparagus is full of the vitamin K you need for natural blood clotting and to keep calcium in the bones.
Bok choy and broccoli are packed with the calcium you need for a solid skeletal frame. Cauliflower is an excellent source of potassium, which helps keep your organs healthy. And oranges contain vitamin C to keep the immune system in tip-top shape.
Veggies are a healthy way to get the carbohydrates you need for energy. When you get most of your carbs from vegetables instead of bread, pasta and other processed foods, your blood sugar levels are easier to regulate. Veggies also digest slower in the body so you stay full longer and eat less.
Fruits and vegetables are packed with fiber; so eating them can keep your digestive system healthy. When you substitute higher calorie foods like microwavable meals and processed snacks for fresh fruits and vegetables, you can shed a few pounds without much effort.
Beans, Legumes and Lean Beef
Filling your diet with plenty of beans, legumes and lean beef will help you get the iron you need for hemoglobin production. Hemoglobin is the protein in red blood cells that helps move oxygen through your body. Iron also keeps the immune system healthy and aids in the production of connective tissues.
Some of the iron in your body is stored away for future use. When you don’t get enough of this element in your diet, your body robs from your iron stores. Once your iron reserves are depleted, you are likely to suffer from iron deficient anemia. Signs of this condition include fatigue, weakness, decreased immunity and problems regulating the body temperature.
Iron from lean meat is absorbed better by the body than iron from plant sources. If the majority of the iron in your diet comes from vegetables, fruits and beans, eating foods that are rich in vitamin C can help increase the amount of iron your body absorbs. For instance, if you’re eating beans for dinner, topping the dish with diced tomatoes, or putting a few orange slices on the side can improve iron absorption.
Poultry, Raw Nuts, Fish and Seeds
Poultry, nuts and fish provide your body with the protein it needs to fight off viruses and bacteria, and to heal after an injury or surgery. Protein also helps regulate proper fluid balance, helps maintain elasticity of the skin, and helps maintain the health of the muscles and internal organs. Protein deficiency can lead to:
brittle hair and hair loss
fatigue and weakness
slowness in healing
Fish and raw nuts are also an excellent source of omega-3. Omega-3 is vital for the healthy functioning of the brain and nervous system. This nutrient can also reduce inflammation and lower the risk of heart disease, certain cancers and arthritis. Your body cannot make omega-3 so it’s important for you to add plenty of foods that contain this nutrient to your diet.
To maintain good health, incorporate a balance of vegetables, fruits, legumes, beans, poultry, fish and lean beef into your diet. This will ensure you get all the nutrients your body needs to function optimally.