Health food is the food that is considered to be beneficial to health in ways that go beyond a normal healthy diet required for human nutrition.
Foods considered "healthy" may be natural foods, organic foods, whole foods, and sometimes dietary supplements. "Health food" may also refer to functional food that is designed to address specific health concerns such as the prevention of disease.
There is a growing concern worldwide on health issues arising out of an improper diet and people are moving to healthy foods in their diet, even hotels and restaurants are cashing in on this opportunity and have started introducing special menus or healthy menus like gluten-free meals and vegan menus.
Foodstuffs to up health quotient
Black bean
Legumes are cheap and easy to cook, which make them a staple diet. These are high in protein, making them a popular meat substitute among vegetarians. They also have fibre and a small amount of omega 3 fatty acids, which boost heart health.
Kale
Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fibre and antioxidants. It’s rich in vitamin K, which aids in blood clotting and cell growth. Its textured leaves make it a tasty addition to any salad.
Salmon
Salmon, especially wild salmon, is rich in vitamin D and omega 3 fatty acids, which will protect heart. Research has found that omega 3s may be associated with protecting against premature brain ageing and memory loss.
Walnut
These are high in calories and fat, but the mono saturated fat in nuts is healthier than the saturated fat in meat and dairy products. They have high omega 3 fatty acid levels, which make them a go-to for heart health. A recent study has found that walnuts carry some of the highest antioxidant content among all nuts.
Pumpkin
Pumpkin is a low-calorie vegetable that’s high in fibre and vitamin A. The orange colour is a dead giveaway of its high amount of beta carotene, which helps prevent heart disease.
Apple
There’s a saying that ‘an apple a day keeps the doctor away.’ Apples are high in fibre, specifically a soluble fibre called pectin, which targets and clears away LDL, the bad cholesterol. Many of apples’ beneficial compounds are contained in the skin, including high levels of phytochemicals, which have antioxidant and anti-inflammatory properties.
Blueberries
Blueberries’ vibrant, deep colours mean they are high in antioxidant compounds. Blueberries are especially high in heart-protective carotenoids and flavonoids, and they encourage heart, memory and urinary-tract health. They contain high levels of vitamins C and E.
Bananas
Bananas are high in potassium, which aids blood pressure and is critical for the proper function of the muscular and digestive systems. They are high in fibre.
Broccoli
Broccoli is a member of the cabbage family of vegetables, often referred to as cruciferous, which is associated with anticancer benefits as well as reduced inflammation and higher immunity. Broccoli is high in fibre, and a high-fibre diet can help keep blood pressure down and reduce heart-disease risk.
Spinach
Spinach is chock-full of nutrients, including iron, calcium and vitamin A, which keeps the eyes and skin healthy. Spinach packs folate, which helps the body form healthy red blood cells and prevents birth defects during pregnancy.
Sweet Potatoes
Sweet potatoes pack high levels of potassium that help lower your blood pressure and reduce stroke risk. If you eat the skin, you get a filling dose of fibre too.
How to eat them: Bake, mash or boil them or add them to soups or casseroles.
Beetroot
Beets contain folate, which helps metabolise amino acids and is important for pregnant women. Their red pigments fight cancer and lower the risk of heart disease.
