25 Top Health Foods

A Must in Your Diet

Eat your fruit daily, have a glass of milk before bedtime, make sure you get plenty of protein from your eggs and your leafy greens... Do what you have to, to give your body the care it deserves. We've listed 25 health foods for you to do just that

The best way to boost your immunity is through plenty of exercise, the right state of mind and a balanced diet with each food group well-represented. Right? Right! Which is why acquainting yourself with healthy ingredients and knowing what works for you is essential for good health.

We’ve been through the host and picked out 25 of the healthiest of foodstuffs we feel will do you good, for they did us just that! Incorporate more of sweet potatoes and beets in your daily diet, they're underrated health foods! Carrots are a must, whether for improved vision or to boost brain health. Yogurt after lunch is perfect, try the Greek version for enhanced results. Eggs and fish are protein powerhouses and for the vegetarians, greens like spinach. Legumes such as soy work great, too. Kale, for your iron content. Yes, it’s true, dark chocolate every night and a glass of red wine are recommended for healthy indulgences and for longevity. Nut butters are amazing alternatives for the lactose intolerant, and almond butter is one of our choicest, slathered over bread, with a spoonful of jam.

To be honest, there are so many more healthy ingredients that could have made it to this list, some of which we’ve included as an appendage for you here. Lean beef, chicken breast, mutton liver, mixed nuts, apple cider vinegar, seeds like chia, acai, goji, spices like cinnamon, cloves, cardamom, turmeric, ginger, peanut butter, red wine...

Figure out which ingredients suit your body and its requirements. Take good care of yourself.   

1Broccoli: Enjoy this green veggie roasted or in a cheese sauce. But we’re talking healthy, so steaming your broccoli proves best to retain its nutrients – fibre, vitamin C, vitamin K, iron and potassium.

2Garlic: The aroma and bite of roasted garlic gets us heady every time! More so, for we know it works to reduce bad cholesterol – LDL – and boost heart health.

3Carrots: Yes, we love gajar ka halwa during the winters, but we’re referring to the goodness of raw, steamed or blended carrots here, for good vision and immunity.

4Spinach: Popeye and spinach go arm in arm but it isn’t really a great source of iron as was propagated in the cartoon. What the leafy vegetable is known for, though, is lutein, which protects against age-related eye degeneration and cataracts.   

5Sweet potatoes: Did you know purple sweet potato is a dietary staple of the Okinawan people of Japan, who can live to ripe old ages of 100! Boil it, roast it, get your daily dose of vitamins A & C.

6Beetroot: It may look like you’ve got blood on your hands when you slice a beetroot, and it does in fact, help improve blood levels and blood pressure.

7Avocado: Slice it, drizzle some olive oil and eat it on thin slices of toast, ah bliss! Helps that avocados are not just delicious but packed with fibre, vitamins and minerals.  

8Bananas: It’s true, they’re one of the best sources of fibre and carbs. Best eaten at breakfast, before meals and exercise.

9Apples: Yes yes, one a day keeps the doctor away. Apples keep you full for long, thus helping with weight control, and they support heart health.  

10Greek yogurt: It’s a great snack option for the lactose intolerant, this whey-free protein-rich alternative to whole dairy yogurt or dahi as we know it.

11Eggs: Even a vegetarian knows the importance of eggs in a daily diet. The most versatile of foods, enjoy it as you like and feel the goodness of vitamins B2, B12, D and iodine in your system.  

12Salmon, tuna, mackerel: Don’t send your fish woman away when she’s coming with loads of the good stuff to your doorstep. Fish like salmon, tuna and mackerel are a low-fat source of high protein and vitamins such as D and B2 (riboflavin).

13Mixed berries: Thinking of a healthy snack mid meals? Berries are nutritious powerhouses. Rustle up a bowl full of strawberries, blueberries, blackberries and raspberries…add yogurt if you’d like!

14Brown rice: Take off the husk and keep the bran and germ intact, for a strong dose of magnesium and dietary fibre. Your heart will thank you for this.

15Quinoa: Known as bathua in India, quinoa can be done several ways and in a jiff. Gluten-free and packed with nutrients like protein, zinc, fibre and antioxidants, quinoa is the way to go.

16Lentils: In all shapes and forms, lentils are a must in our daily regime. Rajma (red kidney beans) chawal is one of our favourite, simplest meals. A variety of dals make up your source of lentils and your supply of gluten-free food.

17Soybeans: Whether it’s soy sauce or nuggets, soy milk or tofu, soy is an underrated superfood. Employ it in your diet to reduce cardiovascular diseases and to improve bone health, you must.

18Dark chocolate: Each night, a little piece before bedtime, it’s a powerful source of antioxidants such as flavanoids.  

19 Olives: There’s a thing we like to do, dip a piece of focaccia in olive oil mixed with Balsamic vinegar. For we know, olives are rich in monounsaturated fats and vitamin E, though high in sodium. So, watch your daily intake: 4-5 per day!

20Green tea: Want to lose weight, green tea is your best friend. Moreover, a cup or two a day helps ward off diseases like diabetes and cancer.

21Oranges and lemons: Oranges and lemons may be sold for just a penny, but they’re rich in vitamin C. Strengthen the immune system and keep your skin smooth with these citrus foods.  

22Kale: A salad with kale leaves or a smoothie with kale and pineapple gives you your vitamins C and E. Kale is also a great source of selenium – to fight oxidative stress and beta-carotene – converted into vitamin A in the body, for good eye health.

23Whole milk: Those without a lactose intolerance or allergy must have a glass of milk a day. From improving bone health to helping mitigate cognitive decline... drink your milk!  

24Cucumber: Kakdi, as we know the gourd, is so simple yet so effective in promoting gut health and increasing hydration in the body. Make a kachumber with it or add it to your water.   

25Celery: When we’re craving a snack, we retreat to celery stalks with a garlic dip and we’re good. One of our choicest foods, celery is packed with antioxidants to fight off cellular damage; also helps in maintaining bowel movements.