Eat Right: Stock up on the following 7 power-packed foods

We all know that a balanced and nutritious diet provides the body with essential nutrients like vitamins, minerals, proteins, carbohydrates, and fats. These nutrients are required for the proper growth, development, and functioning of the body. However, few people are aware that certain nutrients play a role in regulating hormones within the body.

Eating a healthy diet can help maintain proper hormonal balance, which is important for various bodily functions. Research suggests that individuals who consistently follow a healthy diet tend to live longer and enjoy a better quality of life in their later years.

Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar said that there are several food groups that must be incorporated into your daily diet. “While most of us consume these food groups in one form or the other, there are several specific foods that have several health benefits. A healthy diet doesn’t have to be restrictive. It must include a variety of foods from all the major food groups. Making informed choices about food and being mindful of what you eat can have a significant positive impact on your health and well-being in the long run. However, you should be mindful about portion control,” Anand said and shared a list of foods to include in your daily diet.

Berries: These can be blueberries, strawberries, and blackberries to name a few. While they are out of season, at present, these are considered to be healthy since they are low in sugar and have fewer calories. But they have high fibre content. These small fruits are also full of antioxidants. They are considered heart-healthy since they lower cholesterol levels. They reduce the risk of cancer. The good thing is that they can be safely consumed by diabetics. Berries also improve insulin response in the body.

Fox nuts: Commonly referred to as makhanas in India, they make an excellent snack for people who have hunger pangs. The nuts contain high protein and are a rich source of antioxidants. Being rich in fibre as well, they are good for diabetics and heart patients since fox nuts contain good fat and have a low glycemic index.  These nuts are a decent source of calcium too.

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Making informed choices about food and being mindful of what you eat can have a significant positive impact on your health and well-being in the long run. However, you should be mindful about portion control

–Dr Monika Anand, Head, Department of Home Science at
Apeejay College of Fine Arts, Jalandhar

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Soya: Soya bean and its products are extremely good for health. These can be soya granules and or soya paneer (tofu). Soya is good since it is a great source of protein especially for vegans and vegetarians. Soya is considered to be a complete protein. This means that it is rich in all essential amino acids that other plants lack (a few nutrients are missing). Soya also has anti-diabetic properties and improves heart health. A word of caution: Keep portion size in check.

Sprouts: Sprouted pulses and legumes are excellent for health. These are a good source of protein. However, when we germinate these, it adds to the nutritional benefit. The sprouts provide the core vitamins and minerals like iron, potassium, manganese, and copper which promote the flow of healthy blood protecting our vital organs. Sprouts also aid in weight loss since they give a high satiety.

Kiwi: Also referred to as Chinese gooseberry, the kiwifruit is packed with nutrients. It has vitamin C; it’s an antioxidant that supports the immune system, helps in collagen production, and aids in wound healing. The vitamin K in the fruit is essential for blood clotting and bone health.

Another antioxidant, vitamin E helps protect cells from damage and supports skin health. Fibre is important for digestive health and can help regulate blood sugar levels. The fruit also has potassium, vitamin B9, copper, vitamin A, and magnesium. The lutein and zeaxanthin carotenoids are beneficial for eye health and may help protect against age-related macular degeneration.

Millets: Millets like jowar, bajra, ragi, and sanwa are excellent for health. Commonly called mota anaj, it has high nutritional value. They are excellent for those who are gluten intolerant or are diabetic. Again, portion size has to be moderate. But you can replace your regular wheat with millet three times a week.

Carrots: They are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients like vitamin K; they also have a lot of fibre. Since they have high carotene antioxidants, this root veggie has several health benefits. We all know that carrots are good for sight; but did you know that they may promote good vision, balance your blood sugar, help with weight management, regulate blood pressure, reduce heart disease, and improve immunity? Not only this, carrots also boost brain health. Incorporate this vegetable in the daily diet, especially when it comes to children’s diet.