We are almost at the end of 2017 and for many people; a time to reflect of the success of the New Year resolutions as I discussed in my last article. I hope you have picked up at least 10 Wellness Mantras for yourself. I feel that generally people target weight loss when we talk about wellness. For once let us forget About Weight; Let us eat for Better Health, because Wellness is not just about Weight Loss. To achieve optimum health in the New Year, stick with the health Resolutions or Mantras that you have opted for yourself.
I am sharing A – Z list of some very healthy food items which you can incorporate in your diet as per your fondness.
A – Avocado
Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid. Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E.
Just remember not to overdo it — this fruit is pretty heavy and high in calories, it’s probably best to consume no more than about half a fruit per day.
B – Beetroot
Beetroot is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. The more antioxidants you have in your body, the more your skin will glow. And beetroot ensures just that.
Chia seeds are packed with magnesium, iron, calcium, and potassium. Plus, they’re perfect for adding to smoothies, yogurt, and pudding. The little seeds can absorb up to 10 times their weight in water, which some studies suggest can help the body stay hydrated longer and may improve overall endurance.
Dates are great for a few reasons. First of all, they’re a perfect healthy recipe substitution for both sugar and or butter in baking. They’re also packed with fiber and vitamins and minerals including potassium, selenium, copper, and magnesium .
Eggs are one of the best super foods because you get a good serving of protein in an inexpensive little package. The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a range of 18 vitamins and minerals.
F – Flax
Besides their crazy-high fiber content, research suggests the omega-3s in these seeds can help lower cholesterol and reduce the risk of heart disease. Add the seeds (whole or ground) to baked goods, oatmeal, or a salad, and skip the flax oil, which may not have the same awesome cholesterol-regulating powers.
G – Grapes
Vitamins C and K, beta-carotene, and resveratrol are the health-benefit stars of this favorite super-fruit. These vitamins act as antioxidants in the body. With their overwhelming number of health-supportive phytonutrients, it is not surprising that grapes have been shown to provide many of our body systems with predictable benefits.
H – Honey
Honey has long been recognized as a natural remedy and has been used as a medicine for thousands of years. It has antiseptic properties and can be used as a remedy for ailments from sore throats to burns and cuts. This is endorsed by research which has shown that its bactericidal properties can be used to good effect in treating digestive problems such as peptic ulcers as well as external lesions.
I – Inca Berries
Inca berries are packed with vitamins C and A, iron, niacin, and phosphorous. They have a higher antioxidant capacity than many other fruits, with most of the antioxidants found in the seeds and the highest amount of fibre than all common dried fruits. They also contain a surprising amount of protein for a fruit, good levels of potassium and phosphorus, low sodium and no preservatives.
J – Jalapeño Peppers
Jalapeños are packed with capsaicin, a compound found in spicy peppers that’s credited with speeding up metabolism and suppressing appetite This magical compound also increases fat oxidation (so the body can more easily use fat as fuel).
K – Kiwi
Aside from containing a superhuman amount of vitamin C, kiwi is a fantastic source of folate, which is essential for overall cell health. Some studies suggest it may even reduce the risk of heart disease and colon cancer.
L – Lemon
Oval in shape, with a pronounced bulge on one end, lemons are one of the most versatile fruits around, and contain a high level of Vitamin C which is needed for the synthesis of collagen. Squeeze a lemon in a glass of warm water and have it first thing in the morning. You can add a spoonful of honey also in the mixture.
M – Milk
One of the most widely used ingredients; milk is often referred to as a complete food. This nutrient-rich food serves as good sources of calcium and vitamin D as well as protein and other essential nutrients. It provides phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin.
N – Nuts
The unsaturated fats in nuts are good for your heart, and some types can help lower blood pressure and body fat. Nuts are also a good source of protein, making them perfect for a healthy midday snack to keep you full longer.
O – Oatmeal
Oatmeal is easy, delicious breakfast staple is a great source of whole grains. It’s that “whole” part that makes oatmeal a great source of fiber, which has been shown to help lower blood cholesterol, aid in digestion, and improve metabolism.
P – Pumpkin seeds
One sure-fire way to brighten your complexion is to eat a handful of pumpkin seeds. These little bits are packed with zinc which is vital in the creation of new skin cells. They also improve skin tone and control oil production in your skin.
Q – Quinoa
Quinoa is one of the only grains or seeds that provide the nine essential amino acids our bodies can’t produce themselves.
R – Radish
These peppery, crunchy little beauties come in a few varieties, from white to red! Some studies suggest certain compounds in radishes may be able to help stop the growth of some cancers. More research suggests another compound found in radishes, anthocyanins may help prevent some cancers and even aid in muscle recovery after a tough workout.
S – Spinach
There are sound reasons why spinach has remarkable abilities to restore energy, increase vitality and improve the quality of the blood , primarily the fact that it is rich in iron. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2.
T – Tea
Tea is undoubtedly a tonic with health benefits that keep us steeping more and more! From boosting endurance to reducing the risk of cardiovascular issues and (potentially) a bunch of cancers (including breast, colon, skin, and lung, to name a few), tea is a great way to stay hydrated and healthy at the same time.
U – Umeboshi
This Japanese style traditional condiment is believed to be a digestive aid, prevention of nausea, and for systemic toxicity, including hangovers. The citric acid is believed to act as an antibacterial, help to increase saliva production and assist in the digestion of rice. Additionally, umeboshi is claimed to combat fatigue.
V – Vegetables
You can’t really go wrong with vegetables. Regardless of the variety you choose, they’re going to have at least a handful of redeeming qualities, from high levels of vitamins and minerals to a good dose of fiber. Green veggies are a great source of iron and calcium; red veggies are usually packed with lycopene and anthocyanins; and allium veggies like garlic and onions are full of antioxidants which can help protect against free radical damage to the body’s cells.
W – Water
While the exact amount of water you should drink each day varies, no one disputes the role good hydration plays in keeping skin looking healthy and even young. Try incorporating at least a few; if not all of these healthy potions in your daily meal and within a few days, you will certainly see the difference in your skin.
Y – Yogurt
Yogurt has many healthy enzymes and adds natural oils to the skin. To make yogurt a staple in your daily diet I recommend you replace mayonnaise and salad dressings with yogurt or try replacing ice cream and milkshake with frozen yogurt and mixed fruit yogurt smoothie.
Z – Zucchini
This green-skinned veggie is packed with vitamins C and B6, potassium, manganese, and folate. Plus, it’s low in calories and has high water content, so it’s great for hydrating in the summer heat, too.
Fruits, and veggies, and whole grains, oh my! There are hundreds of healthy options waiting to be picked up and put in your shopping cart.
Have a healthy and prosperous 2016!!!
Aditi Srivastava Director Diet Mantra- Chain of Diet & Wellness Clinics & Diet Consultant IndoIndians