10 Essential Foods for Good Health

1: Salmon fish

Fish is generally considered a suitable food, however, like different types of vegetables, their benefits vary depending on the type of fish.



Salmon is rich in omega-3 fatty acids, magnesium, potassium, selenium and B vitamins that help protect the body from dangerous diseases like heart disease and Alzheimer's.

2: Garlic

Garlic is known for its excellent benefits. It is rich in vitamin B, vitamin C, calcium, potassium, copper, manganese and selenium. It also contains sulfur compounds. Many scientific studies have shown that regular consumption of garlic lowers blood pressure and cholesterol. It also protects against colon and stomach cancer. Raw garlic also acts as an antibacterial and antifungal agent.


3: Broccoli and Cabbage

Broccoli and cabbage are rich in folate, vitamins C, E, K and fiber.

Broccoli and cabbage help reduce inflammation and reduce the risk of cancer with antibacterial and anti-inflammatory effects.


4: Green leafy vegetables

Dark green leafy vegetables contain vitamins A, C, K, magnesium and calcium. They are also rich in iron and dietary fiber. They have a very low glycemic index and are rich in phytochemicals and b-carotene flavonoids.


5: Chia seeds

Chia seeds are a complete source of protein, amino acids, carbohydrates, fiber, calcium and antioxidants. According to some medical research, regular consumption of chia seeds is beneficial for heart health. It is an alternative to dairy products as it is high in calcium.

6: Beans

Beans are high in protein and fiber. Apart from these, it also contains iron, magnesium, phosphorus, calcium and zinc. Beans contain beneficial nutrients that are beneficial for bone health. Calcium, magnesium and phosphorus help to naturally control blood pressure, while fiber regulates blood sugar levels and improves gut health.

7: Almonds

You can eat eight to ten soaked almonds daily to get protein, fiber, vitamin E, calcium, copper, magnesium, iron, potassium, selenium, zinc, B vitamins and folate.
Soaking almonds is a great way to get maximum benefits.
Their use strengthens muscles and bones and lowers cholesterol. Almonds also help reduce depression and stress and protect cells from damage.

8: Peanuts

Peanuts are a good source of healthy fats, protein and fiber. It contains many vitamins like potassium, phosphorus and magnesium. Although peanuts are high in calories, they are packed with nutrients and very low in carbohydrates.
Experts advise pregnant women to consume peanuts. Peanuts provide heart-healthy nutrients as well as antioxidants.

9: Walnuts

Walnuts contain calcium, iron, protein, potassium, magnesium and omega-3 fatty acids.
Its use helps reduce inflammation. Eating walnuts is useful for reducing cholesterol and keeping it in moderation. Walnuts improve blood sugar levels and protect against cancer.

10: Yogurt

Yogurt is a good source of calcium and protein. The 'friendly bacteria' in it protect the body from harmful bacteria.
Eating fresh, homemade yogurt is an important way to get good bacteria. Experts agree that a well-functioning gut regularly flushes toxins from the body. Similarly, good bacteria improve the immune system.