The diet greatly affects the health of the body and its daily performance, as the foods we eat play an essential role in promoting immunity, improving digestion, supporting heart health, and increasing energy, so it is important to choose foods that provide nutrients necessary to maintain public health, and add them to daily nutritional routine that can make a big difference in the level of activity and prevention of diseases.
Dark leafy vegetables
Spinach, cabbage, and lettuce are among the sources rich in vitamins and minerals such as iron, calcium, and vitamin K, and they contribute to enhancing bone health, improving digestion, and strengthening immunity, as it contains antioxidants that protect the body from infections and chronic diseases, and can be added to salads or natural juices to take advantage of their nutritional value.
Legumes and nuts
Legumes such as lentils, chickpeas, and beans are among the sources rich in vegetable protein, fiber, and iron, and they contribute to improving heart health, controlling blood sugar levels, and enhancing a feeling of satiety, as nuts such as almonds, nuts, and cashews contain healthy fats and omega -3 acids that enhance brain health and reduce the risk of heart disease, and can be eaten as a snack or add to various meals.
Fatty fish
Fish such as salmon, tuna, and sardines are among the best sources of omega -3 fatty acids that support heart health, improve brain function, reduce infections, as they are rich in high -quality protein, which makes them an ideal choice to maintain muscle mass and enhance metabolism, preferably eating it twice a week to obtain its health benefits.
Fresh fruits
Fruits such as berries, oranges, apples, banana are an important source of vitamins, minerals, and dietary fiber, and they help enhance the health of the digestive system, strengthen immunity, and maintain the moisture of the body, and eating fruits regularly reduces the risk of chronic diseases such as diabetes and heart disease, and can be eaten as a mild meal or added to natural juices and oats.
Whole grains
Whole grains such as oats, quinoa, and brown rice should be an essential part of the diet, it contains a high percentage of fiber that improves digestion, enhances a feeling of satiety, helps regulate blood sugar levels, as it provides the energy needed for the body and supports heart health by reducing harmful cholesterol levels.
Yogurt and fermented dairy products
Dairy products such as Greek yogurt, kefir, and cottage cheese are among the sources rich in probiotics, which are beneficial bacteria that enhance the health of the digestive system and improve the absorption of nutrients, as it provides protein and calcium necessary for bone and muscles, and can be eaten as a light meal or added to fruits and nuts to obtain greater nutritional benefits.
Health seeds
Chia seeds, linen, and sunflower are foods rich in fiber, protein, and omega -3 acids, and they help reduce infections, promote heart health, and improve digestive system functions, can be added to juices, yogurt, or salads to enhance the nutritional value of daily meals.
Dark chocolate
Although chocolate is often associated with weight gain, dark chocolate contains strong antioxidants that help improve heart health, reduce infections, and enhance mood, as it contributes to improving blood flow to the brain and promoting mental performance, and preferably eating them in moderate quantities to obtain its health benefits without increasing calories.
