Unveil the wellness secrets towards a healthier you. Look around for health tips that make your life better and happier.

Some of the best foods for health combine nutrients, such as vitamins, minerals, fats, and protein. If those foods also have limited amounts of added sugar, fat or salt added to them they are called nutrient-dense foods.

Foods that are a source of fiber, vitamins and minerals and that are high in plant chemicals called phytonutrients are a bonus. Eating nutrient-dense foods regularly, over time, is linked to a lower risk of some chronic diseases.

Here are 5 healthy foods to add increase in your diet.

 

 1) Almond

Almonds are nutrient-dense seeds of a tree, popular as a snack and food ingredient, offering benefits like lower cholesterol and blood sugar, improved heart health, and weight management. They are rich in healthy fats, protein, fiber, vitamins (especially vitamin E), and minerals like magnesium and calcium. A daily serving of about 1 ounce (around 23 nuts) is recommended for most adults to reap benefits while managing calorie intake.

The best way to eat almond

1. Soak 5-6 almonds in water overnight or for at least 6-8 hours.

2. Peel off the brown skin, as it contains compounds called tannins that can inhibit nutrient absorption and may be a source of a substance that can be removed during soaking.

3. Eat the soaked and peeled almonds on an empty stomach in the morning.

 

2) Broccoli

Broccoli is called a cruciferous vegetable. That means it is in the cabbage family a

nd has phytonutrients linked to immune health and detoxification.

One example is a phytonutrient that compound similar to vitamin A that is linked to eye health. And broccoli also is a source of vitamin A, which support healthy vision.

Broccoli boosts the nutrition of meals with grains, beans or eggs. That’s because broccoli’s vitamin C helps the body absorb more iron from those foods than it would otherwise. Broccoli also is a source of calcium.

In the fridge, broccoli stays fresh longer than many many other vegetables. Roasted, shredded in slaws, or added to vegetable soup, broccoli is a bold flavor that can be enjoyed raw or cooked.

 

3) Apples

Most people could use more fruit in their daily diet, according to surveys. Apples are a handy and reliable way to check that box every day.

Different apple varieties can satisfy tastebuds that lean toward tart or sweet. And apples are a good source of fiber. Apple skins have fiber that doesn’t break down in water, called insoluble fiber. The inside part of the apple has soluble fiber, which becomes a sort of gel as it travels through the intestines .

Soluble and insoluble fiber helps keep food moving in the digestive system and may lower the risk of getting some cancers . Soluble fiber also may lower the risk of cardiovascular disease.

Like other plant foods, apples have phytonutrients. These are things like vitamin C, and in apples, flavonoids, as well as many others. Together these chemicals seem to support the body’s cells against damage from day-to-day living.

 

4) Berries

Berries are small, pulpy, and often edible fruits, known for being rich in vitamins, fiber, and antioxidants. Typically, berries are juicy, rounded, brightly colored, sweet, sour or tart,  and do not have a stone or pit although many pips or seeds may be present.

Example of berries – Blueberry, Strawberry, Raspberry, Blackberry, Cranberry, Elderberry, and Indian berries such as jamun (Java Plum) and Amla (Indian Gooseberry).

Own, added to salads or breakfasts, and are associated with numerous  health benefits, including improved heart heath, reduced inflammation, and potential aid in weight management.

 

5) Eggs

An egg is the reproductive body produced by a female animal, most commonly a bird and especially a chicken, from which a new individual can develop if fertilized .

The health benefits of eggs include : Nutritionally rich, source of protein and choline, protect against sarcopenia, support heart health, eye health, weight management , immune system, optimal body composition.

As a food source, egg from poultry such as chickens, ducks, and quail are widely consumed and are  valued for their high-quality protein, vitamins, and minerals. In biology, the term can also refer specifically to a female ovum or egg cell.