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Top 10 Nutritious Foods for Every Day

Nutritious fruits and vegetables

A balanced diet is indeed the code to wholesome and healthy eating. However, what, how, and when do you eat decides how good your food habits are. For example, junk foods look super-yummy and attractive. But do you know what food has no nutritional value? Yes, it is junk food. Therefore, you should better avoid them and look for healthier versions instead.


So, what is the most nutritious food? Well, there are many. Let us take a plunge in and find out some of the healthiest food items you should add in your everyday diet and the right way and time to eat them.

1. Homemade Curd

homemade curd

A bowl of freshly churned homemade Dahi 2 to 3 times a week is pure bliss. Not only does it taste great, but it also offers some incredible health benefits. It includes the following - 

  • As curd is a probiotic, it is an excellent food for your gut. 
  • It aids in digestion and blood pressure regulation.
  • Plus, it is also rich in vitamin B-12 and B-2, calcium, magnesium, and potassium. 
  • It is great for your bones and skin. 
  • It boosts your inherent immunity and prevents infections.

However, how and when do you eat this dairy product makes all the difference. Here are some crucial pointers - 

  • It is advisable to avoid curd after sunset as it can cause digestive and other health issues.
  • If you have arthritis or any skin infections, having curd can lead to complications.
  • Eat your curd with jaggery, rock salt, or honey. Adding refined salt and sugar can intervene with the beneficial actions of curd.
  • Make sure not to have curd in the rainy season. The best time to have curd is winter and summer to some extent.

2. Seasonal Vegetables

seasonal vegetables

Every season has its own character. And choosing vegetables according to the needs of your body in a given season is imperative. 

  • In the winter season, palak, methi, beans, mooli, tomato, onions, gobi, gajar, bandh gobi, peas, and other winter-specific veggies make the best pick.
  • During the scorching summers, eating cucumber, lauki, brinjal, karela, kaddu, parwal, turi, bhindi, drumstick, jackfruit, ivy gourd, and the popular seasonal picks will bestow your diet with the best of nature.
  • Similarly, during the rainy season, go for the seasonal veggies such as bhindi, arbi, karela, etc. Make sure to avoid green leafy vegetables, kale, lettuce, and broccoli in monsoon.

3. Whole grains

whole grains

A whole grain-rich diet, such as ragi, bajra, jowar, wheat, bajra, and white rice, offers many health benefits. It includes -

  • Consuming whole grains reduces the risks of heart disease.
  • These help you manage diabetes and obesity.
  • As these are rich in fiber, these also boost your bowel health.
  • Whole grains improve your gut flora while producing healthy bacteria.

Avoiding processed food items such as multi-grain flour and bread, low-carb biscuits, and cookies are the safest bet when it comes to a healthy diet. 

4. Pulses

pulses
  • Pulses, including moong, masoor, urad, chana, kulith, and chickpea, among others, are loaded with protein, fibers, vitamins, and minerals, including zinc, iron, folate, and magnesium. 
  • These enhance the quality of your diet while keeping you energized and regulating your digestive health and cholesterol level. 
  • You can prepare dals in many ways. You can eat it like a simple dal soup, halwa, chilla, barfi, sprouts, and whichever way you like. 
  • Generally, daytime is the best time to have a dal recipe. However, light and easy-to-digest recipes are good to go at night. 

5. Dry Fruits

dry fruits
  • From heart health to immunity, from weight management to diabetes control, from being the food for your brain and skin to the anti-cancer and thyroid regulation properties, dry fruits of various kinds make one of the most nutritious choices of food for your overall health. 
  • You can munch on a handful of locally available dry fruits such as almonds, pistachio, cashews, raisings, and dates when feeling hungry, between meals, or evening time snacks. These foods from nature's bounty are the powerhouse of nutrients. 
  • Make sure to go for the local varieties instead of their foreign counterparts as the former is more likely to assimilate with your system in a better way. 
  • Also, avoid choosing the products that have added sugar in them as it will do no good to you.

6. Spices

spices
  • Spices, herbs, and condiments make the Indian cooking complete. The best part - you can add these to your diet as a sidekick to your regular food, have them with milk, or add them to your food.
  • Enriched with anti-inflammatory, antiseptic, anti-bacterial, anti-diabetic, anti-fungal, anti-viral, and other healing properties, herbs, and spices like Haldi, cardamom, cinnamon, black pepper, ginger, garlic, offer a range of health benefits, including boosting metabolism, promoting digestion, healing allergies and infections. Plus, these are also rich in antioxidants and work wonders in many different ways.
  • But it is crucial to buy unprocessed, unadulterated, and high-quality spices purchased and processed in front of your eyes or at home. 

7. Fruits

nutritious fruits
  • Like you have your veggies according to the seasons, you should do the same with your fruits as well. Make sure to include seasonal fruits in your diet sourced from both local and hyperlocal markets. 
  • You can have your bite with your breakfast or as a midday snack.
  • Avoid consuming your fruit in the form of juice as it might spike up your blood glucose level, something that you would not want.

8. Paneer

panner
  • Paneer in any form, be it bhurji, paratha, or curry, makes a super-delicious food. 
  • Besides its soul-satiating taste and flavor, it is rich in calcium, protein, and CLA (conjugated linoleic acid).
  • Including paneer in your diet can provide you with endless health benefits.

9. Desi Ghee

desi cow ghee
  • When it comes to Indian cuisine, desi ghee is the essence of it.
  • Ghee is a natural remedy for a number of health concerns, including - cold and cough,  digestion issues, heart health issues, hormonal imbalance, weight gain, and so on.
  • It contains a miraculous component called the SCFAs (butyric acid) that aids in weight loss contrary to what is believed. It is important to consume desi cow ghee made using Vedic method as it is of the highest nutritional properties. Check out Anveshan A2 Vedic Ghee.

10. Eggs

eggs
  • Rich in protein, calcium, and antioxidants, eggs offer a bagful of benefits. 
  • It keeps your eyes healthy and reduces the risks of age-related blindness. It is also good for your skin and hair.
  • However, make sure not to overeat eggs in a day to get the most out of it without affecting your health. 

So, these are 10 of the most nutritious food items that you should consume regularly. Stay tuned with https://www.anveshan.farm/ for more such blogs. At Anveshan, we bring to the blend of tradition, technology, and trust to pave a way to healthy and happy life. 


Frequently Asked Questions - 


Can we eat curd daily?

Eating curd daily is good for health. It has some incredible health benefits. However, you should eat your curd in moderation and make sure to blend it properly before scooping.


Is curd good for belly fat?

According to the American Dietetic Association, curd is an amazing fat burner. Other studies say that owing to the high percentage of calcium in curd, it helps in losing weight by keeping healthy BMI levels. 


Who should not eat curd?

If you have arthritis or any skin infections, having curd can lead to complications.


Is heated curd good?

You should not heat curd before consumption because heating kills the probiotics (healthy bacteria).


What is the best time to eat curd?

Make sure not to have curd in the rainy season. The best time to have curd is winter and summer to some extent. Try to avoid curd after sunset.


Are soaked almonds, walnuts,  raisins good in the morning or as a midday snack?

You can eat soaked almonds, walnuts,  raisins both as a morning or midday snack.


Are hyperlocal fruits like ber, coconut flower, and karaundi great as prebiotics?

Hyperlocal fruits such as ber, coconut flower, ataa,  and karaundi among others help our body to replenish micronutrient deficiencies. Yes, these are great prebiotics.



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