8 natural foods to boost your health

When it comes to living a healthy lifestyle, we often get stuck between two thoughts 'stick to diet' and 'binge on junk food'. 

As per experts, it is important to have a balance of everything, so that the body doesn’t get addicted to one thing. So, if you feel like binging on a weekend, you must do it, but then balance it with healthy foods during the week.

To avoid becoming sick, fill your plate with nutritious grains, seafood, beans, and lentils. Here’s a list of natural foods that you should have throughout the week.
1. Green vegetables

As per experts, one should consume green veggies three to four times each week. Vegetables like broccoli, peppers, brussel sprouts, and leafy greens such as kale and spinach should be part of your daily diet.

2. Beans and Lentils​

One should have lentils at least once a week. Adding legumes, such as beans and lentils, to soups, stews, casseroles, salads, and dips, helps boost energy and also gives sufficient protein to the body, which further boosts the metabolism.

3. Whole grains​

It is suggested to add whole grains at least twice a day to your diet. One can choose from whole wheat flour, rye flour, oatmeal, barley flour, amaranth flour, quinoa flour, or multigrain flour. As per experts, each serving of high-fiber food contains 3 to 4 grams of fibre that help in improving gut health and also keeps obesity at bay.

4. ​Berries​

Make sure that you consume two to four portions of fruit every day. You may add berries such as raspberries, blueberries, blackberries, and strawberries to your diet in the form of juice, breakfast bowl or even desserts.

5. Fish​

It is suggested to eat two to three servings of fish every week. A serving of cooked fish is 3 to 4 ounces, and one can choose from salmon, herring, or bluefish, for maximum benefits.

6. Yogurt​

As per studies, men and women between 19 to 50 require 1000 mg of calcium per day, while those aged 50 and over require 1200 mg. It is suggested to add 3-4 times non-fat or low-fat dairy products to meet the daily calcium requirements.

7. Nuts and seeds​

Every day, have 1 to 2 tablespoons of ground flaxseed or other seeds or include 1/4 cup of nuts in your diet in the form of a breakfast bowl, shake or smoothie.

8. ​Water​

Lastly, it is important to drink 8-12 cups of water daily. This not only keeps the body hydrated, it also flushes out toxins and keeps the gut healthy.

Times of India/EM