10 healthy and nutritious foods during a pandemic

                           10 Nutritious Healthy Foods That Must Be Consumed Every Day

Here are 10 nutritious healthy foods that must be consumed every day :

1. Eggs

Eggs are a great source of high-quality protein. One egg has about 70 calories and 6 grams of protein Plus, egg yolks contain the antioxidants lutein and zeaxanthin, which help maintain eye health.

In addition, based on research, lutein and zeaxanthin can reduce the risk of age-related macular degeneration, the leading cause of blindness in people over 50 years.Lutein can also help protect your skin from UV damage.

 2. Sweet Potatoes

Sweet potatoes are bright orange thanks to their alpha and beta carotene. The body converts this compound into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy.

Sweet potatoes also work as antioxidants, cleaning free radicals that trigger disease. One medium sweet potato provides nearly four times the recommended daily value of vitamin A, plus some vitamins C and B6, potassium, manganese, lutein, and zeaxanthin.

3. Broccoli contains vitamins A, C and K which help promote healthy bones as well as folate. There's another reason broccoli often tops lists of super foods.

This is because broccoli provides a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping stimulate the body's detoxifying enzymes.

4. Oats

Oats are a staple for breakfast and are a super food. Oats are whole grains and plain oats have no added sugar.

For superfoods or snacks, eat whole oats and turn them into healthy foods and snacks such as blueberry oat cakes, homemade granola to enjoy with fruit and yogurt or with peanut butter.

5. Spinach

Spinach is the next healthy nutritious food. Spinach is full of essential nutrients like vitamins A, C, and K as well as some fiber, iron, calcium, potassium, magnesium and vitamin E.

Research has found that eating more vegetables, such as spinach, can help you lose weight, lower your risk of diabetes, and help fight cancer.

6. Nuts

Nuts contain healthy polyunsaturated fats and magnesium, two nutrients essential for heart health. These nutrients can also provide protection against insulin resistance, which can lead to diabetes.

The antioxidant compounds found in nuts, including ellagic acid and resveratrol, can reduce the wear and tear on your body from free radicals.

It can lower inflammation, which can reduce the risk of cancer. Plus, nuts provide insoluble fiber, which studies show can help you stay healthy by feeding on beneficial gut bacteria.

Spread peanut butter on toast, grab a handful of nuts for a snack or make your snack mix.

7.Avocado

Avocados contain heart-healthy monounsaturated fats. In addition, it is also known to contain omega-9.

This creamy fruit is also a good source of fiber for digestive health. Additionally, avocados are a good source of vitamin K, a nutrient essential for bone health.

8. Orange

Oranges are an excellent source of vitamin C. Vitamin C is essential for producing white blood cells and antibodies that fight infection.

It is also a powerful antioxidant that helps protect cells from free radical damage and plays a key role in producing collagen which tightens skin.

Oranges are also high in fiber and folate.

9. Give

All berries, such as strawberries, raspberries, or blueberries, are good sources of fiber. Fiber helps keep your digestive system healthy and works well and is good for your heart and waistline, because it is so filling.

All berries are good for you, so make sure to mix them in your diet. In winter, when the berries are out of season, pick up frozen (unsweetened) fruit that's great for smoothies, oatmeal, or thawing in yogurt.

Raspberries, contain the most fiber with 8 grams per cup and also contain ellagic acid, a compound with anti-cancer properties.

The same amount of blueberries has half the fiber (4 grams), but they are packed with anthocyanins, antioxidants that can help keep memory sharp as you age.

10. Yogurt

Yogurt is a healthy, nutritious food that must be consumed every day.

Because yogurt contains probiotics or good bacteria that help maintain the health of our intestines. These foods are also rich in calcium.

1 cup of yogurt provides nearly half the recommended daily value of calcium and provides phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein.

Choose greek yogurt for a bigger protein boost and go plain, whenever possible. Yogurt that has a taste, tends to have a lot of added sugars that add calories and lack nutrients.