9 Healthy Foods Plan You Need To Eat Every Single Day.

In my life and personal experience I found that health is the most expensive matter of our life. To maintain it we need to charge it with different healthy foods, foods that contain high levels of vitamins and energy that boost you’re every day. Your daily eating plan should consist of different healthy vitamins. Vitamins help your body to grow and work the way it should. There are some essential vitamins — vitamins A, Vitamin B, Vitamin C, Vitamin D, Iron, Folic Acid, Omega-3 Fatty Acids, and Calcium. Vitamins have different jobs to help keep the body working properly. It protects you against many chronic no communicable diseases, such as heart disease, diabetes and cancer. Here are the 9 healthy foods that make you live better and longer.

1. Water:

For, Thermoregulation, Weight management, Body lubrication,Energy,Protecting organs and tissues, Mood enhancement which we say more water is the brilliant gift from God. Drink man’s at least 15.5 cups (3.7 liters) of fluids a day, about 11.5 cups (2.7 liters) of water or fluids women should drink. We unleash the secret of a healthy life: water is on top of the healthiest foods. Water helps us to drain wastes and toxins from the body. Drink your first glass of water after you wake up to hydrate your body after a long night's rest. Drink water before your every meal.

2. Almonds:

In the morning you should eat about 6 to 9(62 calories) medium size almonds per day. Almonds have both calcium and phosphorus, which are good for bone health. Almonds are rich in important nutrients for your body, including magnesium, vitamin E, and fiber.

“Almond oil’s moisturizing properties can help smooth your skin and relieve itching.”

Vitamins and antioxidants like those found in almond oil can provide important health benefits. For example, the antioxidant vitamin E helps protect cells from free radicals. Patients of such diseases Alzheimer's disease, cancer and heart disease, Must eat almonds.

3. Apples:

An apple a day is a healthier way. Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health. Did you know apples are the most widely consumed fruit globally?

“One medium 7-ounce or 200 grams apple has the following nutrients: calories 104, Fiber 5 gm,Vitamin (C 10% ,Potassium 5%, and K 4%)daily value.”

Eating apples regularly controls your blood sugar, cholesterol level, and prevents heart diseases and asthma. People who are suffering from a stomach and digestion issue eat an apple regularly per day. What you might not know is that apple skins contain quercetin, a type of plant pigment flavonoid that helps boost your immune system and reduce inflammation.

4. Fish:

If you have trouble eating fish every day you can make a weekly plan. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke. Sardines is the very healthy type of fish to eat. Fish is better than to eating the meat because it has lower risks for high cholesterol or can help lower cholesterol for those already in treatment for high levels, in evening meals you can add fish.

5. Olive Oil:

Olive oil extracted from the fleshy part of the ripened fruit of the olive tree, Olea europaea. Olive oil varies in color from clear yellow to golden. Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, stroke, and heart disease. Olive oil has various health benefits. The majority of the fats in olive oil are made up of monounsaturated fatty acids (MUFAs). These have been shown to increase levels of “good” cholesterol (HDL) while lowering “bad” cholesterol (LDL). Out of all plant-based cooking oils, olive oil has the highest levels of MUFAs. While you can drink olive oil at any time of day, many people say that they prefer to do it first thing in the morning on an empty stomach.

6. Dark green vegetables:

Dark green leafy vegetables are an excellent source of fiber, folate, and carotenoids. Dark green leafy vegetables contain vitamins, minerals, and carotenoids and act as antioxidants in the body. Compounds present in dark green leafy vegetables can inhibit the growth of certain types of cancer. Beet greens, broccoli, collard greens, endive, escarole, kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress. And also Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. Eating vegetables makes bones strong, and decreases your cholesterol level.

7.Dark Chocolate:

One-quarter cup of dark chocolate, about 1.5 ounces or 2 large squares, contains: 220 calories. 2 grams of protein. 13 grams of fat. Eating dark chocolate may help lower the risk of heart disease, reduce inflammation and insulin resistance, increase the diversity of the gut microbiome, and improve brain function. Dark chocolate is also rich in antioxidants and high in caffeine, two ingredients that can increase blood flow and stimulate sex drive. It improve your overall sexual health. You can buy it from any grocery shop.

8. Berries:

Berries are very competent for heart health; they regulate your blood pressure and improve your overall body, especially brain health. One benefit of eating berries is that it helps in weight losing. Soluble fiber helps slow down your digestion and makes you feel fuller for longer, which might make losing weight easier. Eating a cup of fresh berries a day when they're in season to reap the health benefits. The article noted that berries provide potassium, magnesium, vitamins C and K, fiber, and prebiotics—carbohydrates that help promote a healthy gut.

9.Nuts and seeds:

Nuts and seeds are good sources of protein, healthy fats, fibers, vitamins and minerals. Nuts and seeds regulate body weight as their fats are not fully absorbed and they regulate food intake. Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. My recommendation for weight loss nuts and plays an effective role for controlling blood sugar. Nuts and seeds especially, Brazil nuts,pistachios, walnuts, Almonds are good for an over daily diet plan.

Conclusion:

Eating means to eat the right things and in the right proportion and so a healthy food plan entails that. An inclusion of nutrient-dense foods across the different food groups, water intake, and eating with awareness are some important strategies to healthy living across the life cycle. In light of this, one should recognize that proper nutrition involves making informed decisions about the food that they consume, which would eventually result to the creation of favorable eating patterns that would be good for human health in the long run.