What to eat: Add these powerhouse foods to your daily diet to stick to your health and fitness goals

Eating right is one of the best ways to take care of your body. A healthy diet can reduce your risk of conditions like heart disease, diabetes, and some types of cancers. But figuring out which foods can be tricky. Popular diets like keto and vegan offer vastly different approaches, and research on nutrition is confusing.

But most health experts agree that certain types of food are particularly beneficial. Within these groups, some foods stand out as real powerhouses for your health.

• High-fibre food

Fibre just doesn’t help you stay regular but does a lot more. It is a carbohydrate your body can’t digest. As soluble fibre it helps lower blood sugar and cholesterol and as insoluble fibre it helps push food through your gut. It helps you have regular motions. Fruits, vegetables, and beans are good sources. Some good sources of fibre include pear, beans, potato with skin, shredded wheat cereal and quinoa.

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• Antioxidants

These play a role in preventing cell damage from molecules in the body called free radicals. Antioxidants include vitamin C, vitamin E, and beta-carotene. Fruits, veggies, whole grains, and nuts are super sources. Here are a few examples of food that have many types of antioxidants: berries, broccoli, bell peppers, green leafy vegetables, peanuts, and tomatoes.

• Proteins

High-protein diets are used for weight loss because they help you feel full. But if you get most of your protein from dairy and red meat can lead to risk of heart disease. For animal protein, switch to lean meats like chicken and fish. Use low fat dairy products and also try proteins like soya, which are also rich in antioxidants. Some other rich protein sources include dals, beans, chickpeas, all types of nuts.

• Immune boosters

Your immune system helps fight off infections, including cold and flu viruses. Bad eating habits can lower your immunity, but some nutrients can help. These are vitamins A, B (2, 6, 12), Folic Acid, C, D and E, Iron, and Zinc. If you are a fast food junkie, you may develop deficiency in the above. Similarly, vegetarians and vegans can also need supplements to get enough vitamin B12.

Also read | Exercise and healthy diet: 8 simple fitness and food habits that will give you that perfect body

Following is a list of foods are rich in immune-boosting vitamins and minerals:

• Vitamin A: carrots, sweet potatoes
• Vitamin B2: tofu
• Vitamin B6: chickpeas, salmon
• Vitamin B12: dairy
• Folic acid: avocados, spinach
• Vitamin C: tomato juice, orange
• Vitamin D: eggs, mushrooms
• Vitamin E: peanut butter, broccoli
• Iron: beans, poultry
• Zinc: nuts

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.