Let 2017 be the year of a healthy you.
By Priyanka Kalra
The year has come and gone while you were busy chasing your studies, your work or/and your kids. Yet again you forgot to take care of the most important thing in your life – your health. A long list of New Year resolutions is no good if you ignore your health and important supplements you need to keep you upbeat. Here is a list of easy and high-on-nutrition food that you need to inculcate in your diet in 2016 to make sure that you and your family is healthy, happy and fit.
These little organic seeds have taken the health scene by storm. Available in your nearest supermarket and online, flexiseeds are a must addition to your family’s food plan. These tiny seeds pack maximum nutrients and help you fight some major disorders and diseases. Studies have found that flaxseeds are high on Omega 3 acids and fibre, which protect you from cancer, cardiovascular and lung diseases. Flaxseeds also magically reduce hypertension and blood pressure! You can fine-blend flaxseeds and mix them in curd before eating.
If leafy for you means lettuce at most, you need a change. Kale, should be your new leafy salad ingredient.
Kale is the most nutrient-rich natural food source on Earth! From vitamins A, K, C and B6 to calcium, magnesium and potassium, you name it and kale has it. 100 grams of raw kale only has about 40 calories in total while giving all these nutrients.
Kale is lutein and zeaxanthin rich, two nutrients that protect your eyesight from weakening with age. But the best thing about kale that will make you run to the market right now is that it helps you lose weight. You don’t have to make some fancy recipes to get your kale fix. Just drizzle kale leaves with some olive oil, sprinkle some salt on them and bake to make your own kale chips. Now, that’s a healthy snack, huh?
One of the very few fruits not native to India, avocado is an avalanche of health benefits. Recent researches from leading universities have proved that avocado increases cognitive function, improves blood pressure, lowers blood sugar, and improves cardiovascular health.
Avocados are high on fat but not the kinds that you would assume. Avocados consist of ‘good fat’ that helps lower bad cholesterol. Compared to the other superfoods, avacados are high on calories too, so eating in moderation is the key.
Avocado is the nature’s butter. They take four to five days to ripen, so make sure they’ve enough resting time in room temperature.
There are many fun ways to eat avocado, but the easy ones are mashing it and spreading it on toast or sandwiches instead of using butter.
Another leafy vegetable to enter our list is bok choy.
The tiny leaves of bok choy pack an immense amount of nutrients. Bok choy has over 70 antioxidants, which rid the body of cancerous elements. Bok choy has high levels of vitamin A, which ensure healthy eyesight.
The antioxidant nutrients also give anti-inflammatory benefits while reducing the risk of persistent inflammation. The healthiest and quickest way to prepare bok choy is by preparing it in vegetable stock and eating it as a soup or using it as the green in your salad or making a stir-fry. Once you try this miraculous green, you’ll never look back.
No, it is not paneer! Tofu is made by curdling soya beans and can be called the healthier paneer look-alike. Like paneer is a staple in our Indian kitchens, tofu is a staple in Chinese kitchens. Tofu has extensive health benefits. It has a plethora of nutrients and is high on protein, iron and calcium. Tofu is especially beneficial for women as it is rich on phytoestrogens, a chemical that has a similar structure to the female hormone oestrogen and hence acts like the naturally produced oestrogen by the body. Hence, women going through their menopause should be gobbling up dishes with tofu! Lucky us that tofu can be used just like we use paneer. You can use it in salads, soups, even in your day-to-day curries.