Good health depends on good food!

Choosing best food for good health is must. First I will discuss in generally which food and when we should eat then I will discuss which are nutritious foods with some examples. In general foods how we should choose food among the options available. In today’s busy world we don’t pay attention to what we are eating. Eventually food we eat is becoming the cause of our bad and unfit health. Most of the diseases are because of food. If someone follow this rules described here it will be helpful.

Which food we should choose to eat in our daily life for a good health (In general)?

Remember whenever eating anything, which is right now in your hand, choose the food which has a short processing path and time to rich in your hand. For example, in the morning I went in kitchen and had to choose wheat flour and rich. I will wisely choose rice.  Because rice has a shorter path to rich on my table. Similarly, jiggery is better than sugar. Same with noodles which are not good for health because it has a very long processing path. What I am trying to say is that we should choose the fresh and short processed food whenever we are eating if possible. It doesn’t mean that if not available we should stop eating. Whenever we have options we should choose the fresh food which has short processing path.

When we should eat for a good health?

According to many rich traditions, they say it is good if we eat after sun rise and before sun set. In my opinion our body automatically tells us when we should eat. Also we should keep in mind that our body/stomach should remind when to eat not heart or mind. Link I want to eat though I am not hungry, one shouldn’t eat link this. My personal day starts with a black tea with lemon and some biscuits in the morning 7 O’clock. Then next I eat rice and curry whenever I feel really hungry. It could be anytime from 9 am to 11 am maximum depending on my activity. Then the whole day goes by, if I do some hard activity and again feel really hungry, I eat a light plate in the evening 3 pm to 5 pm maximum. If the day is less active, then sometime I skip 3 pm to 5 pm light plate. Then at night use to have dinner at 8 to 9 pm. If I plan for late night work and again if I feel really hungry at 2 am then of course I eat something otherwise not. It’s not pride, but yes I have not taken any medicine for major issues from last 4/5 years after I started this. In nature we see mostly all are designed and use to have food in day time.

Which food we should choose to eat in our daily life for a good health (In Nutrition)?

   The best food for good health is a balanced, nutrient-rich diet that provides the essential vitamins, minerals, and macronutrients needed for optimal health. While individual nutritional needs vary based on factors like age, activity level, and health conditions, certain foods consistently stand out for their beneficial impact on overall well-being. Here’s a breakdown of the best types of food to nourish the body:

1. Leafy Green Vegetables

• Examples: Spinach, kale, Swiss chard, arugula, collard greens.

• Benefits: These are rich in vitamins A, C, E, and K, as well as antioxidants and fiber. They support heart health, improve digestion, and help reduce inflammation.

2. Berries

• Examples: Blueberries, strawberries, raspberries, blackberries.

• Benefits: Packed with antioxidants, vitamins (especially vitamin C), and fiber, berries are great for boosting immune function, supporting brain health, and promoting healthy skin.

3. Nuts and Seeds

• Examples: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds.

• Benefits: High in healthy fats (omega-3 and omega-6 fatty acids), protein, and fiber, they contribute to heart health, brain function, and hormone balance. They also offer magnesium, selenium, and vitamin E.

4. Whole Grains

• Examples: Quinoa, brown rice, oats, barley, whole wheat.

• Benefits: Whole grains are excellent sources of fiber, B vitamins, and minerals like magnesium and iron. They aid digestion, regulate blood sugar, and support long-term energy levels.

5. Fatty Fish

• Examples: Salmon, mackerel, sardines, trout.

• Benefits: Rich in omega-3 fatty acids, vitamin D, and protein, fatty fish supports heart health, reduces inflammation, and promotes brain function.

6. Legumes

• Examples: Lentils, chickpeas, black beans, kidney beans.

• Benefits: High in protein, fiber, and iron, legumes are excellent for maintaining muscle mass, improving digestion, and stabilizing blood sugar levels.

7. Fermented Foods

• Examples: Yogurt, kefir, sauerkraut, kimchi, miso.

• Benefits: These foods are full of probiotics, which are beneficial bacteria that promote a healthy gut microbiome, improve digestion, and strengthen the immune system.

8. Cruciferous Vegetables

• Examples: Broccoli, cauliflower, Brussels sprouts, cabbage.

• Benefits: These are high in fiber, vitamins C and K, and potent antioxidants. They support detoxification, improve digestion, and may help reduce cancer risk.

9. Avocados

• Benefits: A great source of healthy fats (particularly monounsaturated fats), potassium, fiber, and vitamins like B6 and C. Avocados support heart health, enhance nutrient absorption, and help regulate blood pressure.

10. Lean Proteins

• Examples: Chicken breast, turkey, tofu, tempeh.

• Benefits: Lean proteins provide essential amino acids, support muscle repair and growth, and are crucial for overall body function, including maintaining healthy skin and hair.

11. Eggs

• Benefits: Eggs are a powerhouse of nutrients, providing high-quality protein, vitamins like B12 and D, and choline, which is important for brain health and cellular function.

12. Olive Oil

• Benefits: A source of heart-healthy monounsaturated fats and antioxidants. Olive oil supports cardiovascular health, reduces inflammation, and may help with weight management.

13. Sweet Potatoes

• Benefits: Rich in beta-carotene (a precursor to vitamin A), fiber, and potassium, sweet potatoes help maintain good vision, support immune function, and regulate blood pressure.

14. Garlic and Onions

• Benefits: These vegetables contain compounds that boost the immune system, reduce inflammation, and support heart health by lowering cholesterol and blood pressure.

15. Herbs and Spices

• Examples: Turmeric, ginger, cinnamon, parsley, cilantro.

• Benefits: Many herbs and spices have potent anti-inflammatory, antioxidant, and antimicrobial properties. Turmeric, for example, contains curcumin, which is great for reducing inflammation, while ginger aids digestion and reduces nausea.

Key Nutrients to Focus On:

• Vitamins: A, C, D, E, K, and B-complex (for overall health, immunity, and skin).

• Minerals: Magnesium, calcium, potassium, and iron (for bone health, muscle function, and energy).

• Omega-3 Fatty Acids: For brain and heart health.

• Fiber: For digestive health and blood sugar regulation.

• Protein: Essential for muscle repair, skin health, and immune function.

 The Importance of Balance

Eating a diverse range of these nutrient-dense foods ensures you’re covering all your nutritional bases, helping your body function optimally. It's also important to maintain balance:

• Variety: Incorporating a variety of whole foods ensures you get a broad spectrum of nutrients.

• Portion control: Focus on portion sizes to avoid overeating, even with healthy foods.

• Hydration: Water is essential for all bodily functions, so staying hydrated is crucial for health.

Conclusion:

The best food for good health is a mix of whole, unprocessed foods rich in essential nutrients like leafy greens, lean proteins, healthy fats, and whole grains. By following a diet rich in diverse nutrients, you’ll support overall well-being, energy levels, and long-term health. Balance, variety, and mindful eating are the keys to maintaining a healthy and nourished body.

FAQ

1.      What is the #1 healthiest food?

Answer: Which is the #1 healthiest food for a person is depends on one lifestyle. For example, a person pulls carry kart every day, hard activity in his daily life. Then sweets like jiggery is one of the best food in his diet. A person who works in office and having less activity in his daily life then lemon can be the best food in his diet.

2.      What food is best for your health?

Answer: Foods in general is best for good health are the fresh and less processed foods. Non refined and less preservatives and chemicals.

3.      What food should I eat every day?

Answer: One should try to eat 5 types of vegetables and fruits, a base food of carbs, fibre like rice, potato etc. and some veg or non-veg protein source like soya, fish etc.

4.      What food is junk food?

Answer: Junk foods are all these foods having too much unwanted calories. Our body has an accent technique to survive is to store the food in the body as fat. This technique was helpful in the stone age when caveman hunts once and survive many days. This became painful now because this technique of storing food as fat gives many diseases. Everyone should avoid junk food; we are not living in stone age.

5.      Can I eat rice every day?

Answer: Eating rice every day is healthy if we eat rice with at least 5 types of vegetables and fruits. In fact, rice is more fresh and less processed than wheat flour.