“HEALTH IS WEALTH”. We keep on hearing this famous phrase time and again. But, we always remain confused about how to make health our wealth. A wide range of food products is available in the market to choose from. Though, the food we take depends on the country we live and our surroundings, here are top 10 foods which we must eat to keep us healthy and going:

1. Apples: First and the unforgettable are apples. As is said, “An apple a day keeps the doctor away”. We must make apples a part of our daily diet. They are rich in fiber and vitamin C.
2. Almonds: Just like apples, almonds also have high fiber content. They are also rich in Vitamin E.
3. Broccoli: Think of any nutrient required by the body and it is present in broccoli. It is an excellent source of iron, carbohydrates, vitamin A, vitamin C, fiber, etc. It prevents diabetes and keeps our heart in good health.
   
4. Blueberries: They are best recognized as antioxidants rich in vitamin E and vitamin C. they promote healthy ageing and prevents infection.
5. Beans: Low in fat and high in protein, they are the best food we can think of to maintain growth and development of body. They are also good for heart as they do not promote cholesterol formation.
6. Salmon: Though it is always good to have some fish or fish products in the diet, the orange blistering filets of salmon are best to have for omega-3 fatty acids in the diet. They are rich in proteins and reduce the risk of cardiovascular diseases.
7. Sweet potatoes: Most of the people are under a big misconception that, these sweet delicacies have large amount of sugar and thus, avoid consuming them. Sweet potatoes are rich in potassium, vitamins B-6, C and E. Similar to potatoes, they are also the richest source of carbohydrates.
8. Spinach: Spinach has high levels of iron, vitamin C and vitamin E. It promotes healthy growth of nails, hair and skin.
9. Wheat germ: It has a high content of potassium, iron and various other vitamins.

10.  Vegetable juice: Taking juice of whole fruits and vegetables is a superb way of having all the nutrients present, including those which are usually lost during cooking. It is also easy to consume juice rather than finding servings of various vegetables throughout the day.

A majority of people love eating good food. They know that some foods are unhealthy and may harm them, but they continue eating them. Improper eating habits are often related to the problem of a person becoming overweight. This problem, in turn, also arises a variety of health issues like heart problem, the person becoming diabetic and such. This is the reason why people should pay heed to there eating habits and should develop good eating habits.

Before eating something, one should ask himself/herself a couple of questions: “is this food healthy for me?”, “Will it benefit me in any way?” If the answer comes out to be in negative, most probably, the person’s food habits aren’t great and there’s always a room for improvement. In order to perform to your optimum capacity, you should start practicing healthy diet practices.

The most important point is having complete meals each day i.e. having breakfast, lunch and dinner. You should include different type of food on your plate that means, you don’t have just meat, or just veggies or just carbohydrates. But, a combination of all these.

Sometimes, we feel the urge of nibbling something. At that time, the first thought we come across is having a candy bar, a chocolate or a packet of fried potato chips. Well, this seems to be the best idea. But actually it isn’t. That’s because these foods can, in no way be healthy for you and your body. Instead, we should try to have some fresh salads or some fresh fruits at that time, which will calm down our urge of eating something an also providing nutrition to us.  Thus helping us in an even better manner.

Having atleast 8 -10 glasses of water is good and if you drink more than that, it will be even more advantageous. The daily beverages should include fresh fruit juices without any artificial sweetners. Avoid having sodas as they are only have a high ratio of concentrated sugar and in turn high calory value. Having these good diet habits will make your body strong and immune as well as help you look good and appear younger.

the basic building material as proteins.

Following are few sources of plant proteins that should be taken in the diet:

1. Beans and rice- They should be taken in combination as beans are rich in lysine and deficient in methionine while rice are high in methionine and low in lysine. Thus, when taken together, they act as a complete protein source.

2. Milk- It has amino acid, casein in abundance. Casein provides a sustained release of amino acids into the blood. People sensitive to lactose are sensitive to casein also.

3. Whey- It is the liquid left when milk is curdled and strained. The quality of proteins present is very high as it contains large amounts of essential amino acids. Some of the health benefits offered by whey are: easy to digest, prevents cardiovascular diseases, reduces the risk of some cancers, promotes muscle growth and strengthen the immune system of the body. Whey contains branched-chain amino acids, thus, promoting tissue growth and repair.

4. Pulses- All pulses are rich in amino acids and proteins. They help in growth and development of the body. They boosts your energy levels and keeps you dynamic whole day.

Every meal of the day should be supplemented with proteins. Breakfast fuels the whole day thus, should be well packed with proteins. If you do regular exercises, then make sure that you take some food supplemented with proteins after the exercise. Proteins should compulsorily be a part of your diet for a healthy life.