7 healthy food items that you should eat daily

Published on:12 September 2023, 10:30am IST

To lead a healthy and fulfilling life, your diet should be rich in healthy foods packed with essential nutrients. Among the many food options available, we listed five regular food items that are beneficial for your overall health.

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Garlic: Garlic is a superfood. It is rich in allicin, an organosulfur compound, along with antifungal, antibacterial, and antioxidant properties that can fight against free radicals, promote blood circulation, lower bad cholesterol levels, and reduce the risk of heart disease. Moreover, garlic also has anti-inflammatory properties that can help you get rid of the common cold, cough, fever, congestion, and sore throat. Image courtesy: Adobe Stock

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Tomato: The humble tomato features in almost every Indian recipe. They have various health benefits, including lowering the risk of heart disease and cancer, aiding in weight loss,improving hair quality, and revitalizing you. Tomatoes, which are high in lycopene, beta-carotene, potassium, vitamins C and E, flavonoids, and folate, can help prevent the development of type 2 diabetes. What else? Applying tomatoes to the skin has numerous advantages. Image courtesy: Adobe Stock

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Onion: Onions are a staple in kitchens worldwide, known for their distinct flavor and numerous health benefits. Loaded with key nutrients such as vitamin C and B6, as well as fiber, onions are very beneficial for your health. They are also high in antioxidants, especially quercetin, which has anti-inflammatory qualities and may help lower the risk of chronic diseases. Since onions are rich in fibre, they also support digestion and overall immune function. Image courtesy: Adobe Stock

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Ginger: Ginger is a spicy and aromatic root that has a long culinary and medical history. It contains bioactive chemicals like gingerol, which are responsible for its many health benefits. Ginger is well-known for its anti-nausea and digestive properties, making it an ideal choice for people experiencing stomach pain or motion sickness. It also has anti-inflammatory qualities, which may help alleviate muscle discomfort and arthritis symptoms. Adding grated ginger to drinks, smoothies, or meals will help you reap its numerous health benefits on a daily basis. Image courtesy: Adobe Stock

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Green chilli: Did you know that eating green chilies can help you lose weight? Green chilies contain an antioxidant called capsaicin, which elevates body temperature and metabolicrate. Aside from weight loss, green chilies improve blood circulation, help diabetic patients regulate sugar levels, and manage arthritis or osteoporosis, all thanks to vitamins A, B6, and C, antioxidants, calcium, zinc, and iron. Image courtesy: Adobe Stock

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Nuts: Eating nuts regularly offers a plethora of health benefits. They are packed with fibre, healthy fats, and essential nutrients such as vitamins and minerals. These nutrients not only promote heart health but also help with weight management and reduce inflammation. In addition, they are packed with antioxidants, which are very important for your overall well-being. Add almonds, cashews, walnuts, pistachios, etc. to your daily diet. Image courtesy: Adobe Stock

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Eggs: Eggs are especially known for their protein content, which helps boost metabolism and control appetite, leading to weight loss. But eggs are also great for your brain, heart,eyesight, immunity, and bones. In fact, since they are rich in selenium, eggs are considered very good for your skin as well. What's more? Eggs are a source of the antioxidants lutein and zeaxanthin, which are beneficial for eye health. Image courtesy: Adobe Stock