Everyone wants to be fit, healthy and look smart. So, you have to add fruits, vegetables, beans on your plate to have a tasty and healthy meal. So, here is the list of super healthy foods which you should add in your plate;

Fruits and berries;

You have to add fruit and berries in your diet because they have a balanced amount of proteins, carbs, and other ingredients and they require very little or no time for preparation;

Apple

Apple is the best source to make you healthy and fit as it is also a famous quote that “Apples a day keeps the doctor away.’’ Apple makes your digestive system stronger as it’s a citrus fruit. It includes Vitamin C, several antioxidants, and a higher amount of fiber. It will be a perfect snack if you are feeling hungry.

Avocados

Avocado is a beneficial fruit. It is different because it involves a high amount of fiber as compared to other fruits. It is a great source of vitamin C, E, K, and B-6. Potassium and fiber.

Blueberries

Blueberries are the tastiest fruit among all the no doubt. And this is also considered as the most powerful source of antioxidants in the world.

Oranges

Oranges are best for your skin as it is a high source of Vitamin C, fiber and antioxidants.

Strawberries

No doubt it is the most delicious berry but also loaded with vitamin C and fiber and they are also low in carbs and calories.

Eggs

Eggs are a high source of protein, selenium, vitamin D, zinc, copper, and minerals.

Lean Beef

Lean beef is the source of proteins and fat and calories and its also beneficial for you if you are gaining weight and add fatty cuts in your diet.

Chicken breasts

Chicken breasts are a huge source of protein but low in fats.

Lamb

It helps you from anemia. It’s a source of high-quality protein and many vitamins.

Almonds

Almond is a very famous nut and is used to increase memory, weight loss, and increased metabolic health. It is loaded with vitamin E, antioxidants, and fiber.

Chia Seeds

Chia seeds are the most important and beneficial seeds. They protect you from heart attack and heat stroke. They are the source of omega-3 fatty acids, antioxidants, fiber, iron, and calcium.

Coconut

Coconut is a beneficial dry fruit. It is high in fat and has a range of health benefits. It has disease-fighting antioxidants, promoting blood sugar regulation, and reducing heart disease.

Walnut

Walnut improves your heart function, bones health, improves diabetes, prevents cancer, improves the skin, it helps to manage the weight. It is loaded with fiber and protein.

Bell pepper

It helps in weight loss, maintain your metabolism, good for your eye health, high in vitamins, and regulates blood pressure. It comes in several colors red, green, yellow. It is a high source of vitamin C and antioxidants.

Broccoli

It contains many vitamins and minerals, reduces the harmful effects of sugar, increases the nervous system, prevents cancer, lowers cholesterol level, improves eye health, treats diabetes, prevents heart disease, boosts the immune system and good for bone health.

Carrots

Carrots are also beneficial for your health. It improves your skin, kidney function, digestion, liver function, eyes health, and teeth health.

Cauliflower

Cauliflower prevents you from cancer and heart disease, helps to detoxify your body, fights with respiratory problems, good for your skin, and good for your bones.

Cucumber

It keeps you hydrated, helps to manage diabetes, relieves the pain, increases heart health, helps in digestion, reduces bad breath, and keeps your skin healthy.

Garlic

It is highly beneficial for asthma patients. It is also beneficial in digestion, useful for earaches, reduces high cholesterol levels. It includes bioactive organosulfur that have a powerful biological effect.

Onions

It is useful for fight cancer, oral health, enhance brain health, lower blood sugar levels, increase hair growth.

Tomatoes

It is highly beneficial for heart performance and prevents you from cancer. It is good for your skin and diabetes. It also improves the vision and digestive health and reduces high blood pressure. It is also enriched in vitamin C.

Seafood

As seafood is yummiest of all the food. It boosts your energy level and is a great source of proteins, it also makes your bones strong and is beneficial for your skin. It also reduces the chances of a heart attack.

Brown rice

It is one of the most popular rice grains and it is gluten-free, full of fiber, great for heart, slow sugar release, great for newly born babies, maintain a healthy weight and assist cancer prevention.

Oats

It helps to lower cholesterol, improve digestion, heart health, keeps blood sugar balanced, full of iron, packed with energy, a rich source of protein, and full of vitamins.

Quinoa

Quinoa is famous among those who are health conscious. It is rich in protein, helps to maintain weight, helps to treat and prevent cancer, reduces the chances of developing gallstones and kidney stones, improves digestion, and prevents bone disease.

Bread

It is high in fiber, calcium, folate, iron, and it is low in sugar and fat.

Green Beans

They are full of dietary fiber, loaded with vitamin C, contain a healthy dose of iron and protein and protect you from heart disease.

Kidney beans

It is good for weight loss, improves blood sugar, makes your skin fresh and prevents you from cancer.

list-of-super-healthy-food-and-their-benefits

The food you should eat during coronavirus quarantine: tips regarding your health during quarantine:

As everyone knows coronavirus is spread all over the world at the point of its is Wuhan, the city of china. Before that time china also faces many deadly viruses but at this time the whole world faces this deadly coronavirus. The reason for this coronavirus is very simple. As we all know that china is the hub of business. Every multinational company or big company has to assemble plants over there like Apple co. so at that time, the virus is transported to the whole world which causes deadly destruction. It has a drastic effect on the trade and the economies of Powers like America is also collapsed.

Every one surrendered its self and goes itself into self-isolation so it has minimum social interaction so the chances of coronavirus spreading will be minimized.  As it affects every one routine, there is no physical activity, the routine is completely disturbed so we have to care about our health during quarantine and make our immune system strong so we will be strong enough that our immune system is capable to fight with that deadly coronavirus.

According to WHO (World Health Organization), if you take the following recommendations during quarantine coronavirus, it will help you in making yourself enough strong and fit during quarantine, so follow these health tips in quarantine:

Prepare Home cooked food

As coronavirus affects every business either it is import & export or food business, you should take this as an advantage and prepare healthy food at home which makes your immune system strong. Make that food according to your body which has less salt, less sugar and less fat to keep your body fit. If you are craving for the sugar or you want to make your taste buds sweet you should go for fruit either it is fresh or canned because they have a balanced amount of every ingredient and didn’t harm you.

less sugar, less salt

During this quarantine, you have to take care of your body and make your immune system strong enough. As there are almost no physical activities so there are huge chances of weight gain, so you have to take it over consideration. You should change your diet according to it and adapt to the system. WHO doctors said that you should consume less the 5% of salt and remove all the sodium from your canned food and maintain the salt balance in your body. They also recommend that you should take ideally 5% of the sugar, or you are highly craved for the sugar you must go towards fruit either they are fresh or canned because they have a balanced amount of sugar. And this will not increase your weight during this quarantine.

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Less fat intake

WHO doctors said that you also limit your fat intake, which is less than 30 % of which 10% should come from saturated foods. To adopt this, you have to use cooking oil like olive oil, rapeseed or sunflower because they have less fat. You should also eat those foods which have less fat like fish and nuts. And it is better to grill them not to cook them, but if you want to cook them, then just add 1 or 2 tablespoons. You have to avoid biscuits, junk food, BBQ, pizza, etc. during these quarantine days.

Consume enough fiber

Fiber is highly effective for our digestive system. As when we consume fiber it makes prolonged our feeling of fullness. So, eat those things which have a high source of fibers, like vegetables, fruits, cereals, brown pasta, rice whole-wheat bread, and wraps will make our health good during the quarantine.

Stay Hydrated

During this coronavirus, quarantine days stay hydrated yourself and the main source of keep hydrating is water as it is the most beneficial for your health during quarantine and also a cheap product. Avoid the consumption of alcohol or other soft drinks to make yourself fit during the quarantine. Don’t consume a large amount of coffee and strong tea or energy drinks because they cause dehydration and make you unfit.