Healthy Food Post Health and Nutrition Healthy Food for the Best Nutrition

Healthy Food for the Best Nutrition

The healthy diet for Nutrition and Health Benefits

Image of Heart healthy Vegetables

The healthy diet for Nutrition we intake for energy, immunity, longevity and healthy life which are delicious to eat, meet our body’s nutrition demand and keeps us free from diseases. So, the best foods we need to chose in our daily meal chart for it nutritious value, affordability and availability as per following aspects-

All Vitamin and its necessity


Are essential for normal body functions, cell function regulation, growth and development. Vitamins such as A, B6, C, and K are important to the human body and can be provided by vegetables and other foods.

Vitamin A-Carrots, Papaya, Meat, Squash, Melon,  Avocado, Mango, Sweet potato, Peaches.

Vitamin B– Yogart, Beans, Egg, Diary, Chicken, Oats, Soy Milk, Cod Fish, Spinach, Banana, Potato and Animal liver.

Vitamin C-Orange, Lemon, Strawberry, Guava, Papaya, Kiwi, Sweet potato, Cauliflower, Lettuce, Red peppers.

Vitamin-D-Salmon, Cod liver oil, Shrimp, Chocolate milk, Cheese, Eggs, Beef liver, Oatmeal, Orange juice, Butter.

Vitamin-E– Almonds, Green olives, Avocado, Sunflower, Mastered green, Pine nuts, Plant oil, Bell peppers, Papaya.

Vitamin K– Onion, Banana, Peaches, Cucumbers, Tomato, Cabbage, Chili, Carrot.


Antioxidants protect against highly reactive metabolic byproducts (known as free radicals) that cause cell damage in the human body. Vitamins, minerals, and phytochemicals contained in fruits and vegetables each have antioxidant activity. Carotenoids, selenium, Vitamin C and E are all examples of antioxidants. Their specific role in the prevention of cancers, heart disease, loss of weight, eye disease and other human health conditions.

Sources: Carrot, Garlic, Lemon, Tomatoes, Apples, Walnuts, Black grapes, Onions, Green Tea, Peppers, Turmeric.


Carotenoids are a class of pigments that are responsible for giving plants a red, yellow or orange color. Lutein, beta-carotene, Lycopene and zeaxanthin are examples of carotenoids that are important to the human diet. Their role in heart disease, some cancers, and eye disease.

Sources: carrots, pumpkin and green leafy vegetables, Apricots, Mango, Pumpkin, Peach.


Lycopene gives tomatoes and some fruits their red colour. Most lycopene in our diet is obtained from cooked and processed tomato products. Lycopene may play a preventative role in certain cancers and heart disease.

Sources: Tomatoes, watermelon, Papaya, Strawberry.

Lutein and Zeaxanthin:

Dark green and leafy vegetables are the source of lutein and zeaxanthin in the human diet. They may play a role in preventing oxidative damage to the eye, and may reduce the risk of agerelated macular degeneration.

Sources:  Spinach, silverbeet, lettuce; sweet corn, Eggs, Kale, Broccoli, Blueberry, Apples, Blackberry, Lemon, Strawberry.

Beta-Carotene :

Beta-carotene is responsible for the orange and yellow color often seen in fruits and vegetables.

Carrots, squash, sweet potatoes and spinach are good sources of beta-carotene. Its role in the prevention of cardiovascular disease and certain cancers.

Sources: Sweet potatoes, Pumpkin, Squash, Carrots, Red Peppers, Grapefruits, Apricots, Yellow mangoes, Tomato, Papaya.


High intake of flavonoid rich foods have been shown to reduce the risk of cardiovascular disease. Anthocyanins are a subclass of flavonoids that give red, blue and purple berries and grapes their color which are improving blood vessel health in humans.

Sources:  Beans, onions, ginger, asparagus, broccoli, leafy vegetables, tomatoes.


Calcium: Need for healthy teeth, bones, hair and nails. Spinach, parsley, broccoli, celery, leeks, spring onions, cabbage and carrots contain calcium.

Potassium: Controls muscles and nerves and may be important in preventing high blood pressure. All vegetables contain potassium.

Iron: Essential for red blood cells so that oxygen can be carried around the body. Eat vegetables that contain iron, with vegetables containing Vitamin C to help the iron be absorbed into the body. Spinach, silverbeet, parsley, leeks, broccoli and mushrooms are good sources of iron.


Ensure energy for the body, uplifts mood, healthy sleep, prevents blood clots, keeps memory sharp, control weight and improves digestive systems.

Sources: Whole grains, Oil seeds, Potato, Sugar, Maize, Onion, Soybeans, Banana, Pineapples, Peaches, Nuts, Cereals.


Fiber keeps the digestive system healthy, helps keep a healthy body weight and decreases the risk of heart disease and cancer.

Vegetables– Beans, peas, spinach, watercress, green beans, sweet corn, silver beet, cabbage, butter beans, broccoli and Brussels sprouts, Carrots, parsnips, turnips, potatoes, cabbage, cauliflower, turnips.

Fruits– Raspberry, Pear, Orange, Apples, Banana, Dried figs.

For best healthy life, you need appropriate food selections and habits which will gives you health complication free productive life but the addiction of food is must need to avoid for fat free better and easy life.

Tags: , , , , ,

Leave a Reply

Your email address will not be published. Required fields are marked *