5 Essential Nutrients You’re Missing From Your Diet
Edited By: Stephanie Dawson
Much has been said about how to stay healthy and the modifications we need to make in our diets to do so. Generally the diets that doctors and dieticians prescribe are boring and do not tempt people, it can be difficult to stick to these diet plans. Below is a list of five simple foods that should be part of your diet.
1. Green beans
Green beans are a rich source of healthy fiber. Foods rich in fiber put an end to weight gain and even help in weight reduction. Studies conducted by the Journal of Nutrition suggest that people who eat foods rich in fiber can reduce weight without dieting and following strict workouts. The study also suggested that every 1000 calories should be backed by 8 grams of fiber. Green beans contain various essential nutrients like minerals and vitamin B that are important for overall well-being.
Eating fish like salmon and tuna can fill your needed omega-3 fatty acids which saves skin from harmful ultraviolet rays of the sun. It promotes skin’s cancer-fighting ability and significantly reduces the development of precancerous cells by more than 30%. Omega-3 fatty acids present in salmon protect cell walls from damage caused by free radicals. Studies conducted by American Journal of Clinical Nutrition suggest consumption of 5 ounces of salmon each week. Its also good for brain development.
Berries like raspberries, blueberries, and strawberries are effective at increasing levels of good HDL cholesterol which lowers blood pressure, and are good for heart health. Blueberries contain a variety of polyphenols, a health-promoting compound. These berries also make the blood thinner and help open blocked arteries which reduces the risk of stroke. Eating blueberries daily for 8 weeks can improve your heart’s health.
Watermelon consists mostly of water. Water-rich foods help you stay full for less calories. The red color of watermelon contains lycopene, an antioxidant. Lycopene helps fight heart disease and prevent a variety of cancer. Other foods with similar properties are cucumbers, 95% water content, green salad 90% water, and strawberries which are 91% water.
Avocados contain monounsaturated fats which are good for heart health. Consumption of avocados also prevents prostate cancer. They contain anti-disease compounds such as lutein, beta-carotene and vitamin E which are essential to overall health. Replacing milk with avocado in your favorite smoothie is a great way to use this food, it makes the smoothie creamier while adding nutritional value.