Top 5 Nutritious Foods for Better Health

A well-nourished diet is very essential for a healthy body. Thus, we need to pay more attention to the foods we eat and their nutrient values. Below is a list of the top five nutritious foods that you can include in your diet for a healthy body.

1) The Walnut

The walnut is the seed of the fruit of the walnut tree. It contains low carbohydrate content and small amount of sugar, which makes it suitable for diabetic patients. It is also rich in quality proteins and is a good source of Vitamins B1, B2, B3 (Niacin), which is necessary for proper functioning of the heart and stability of the nervous system. It also contains Vitamin B6 which ensures healthy functioning of the brain and adequate production of red blood cells..

Walnuts are very nutritious and rich in phosphorus and potassium but low in sodium. Hence, they promote cardiovascular health.

2) The Mango

The mango is a delicious and aromatic tropical fruit that is available in different shapes and sizes. Mangoes are very nutritious and are excellent source of carotene.100gms of edible portion of the mangoe would supply you with about 1990ug of beta-carotene (Vitamin A), which is much higher than what can be obtained in other fruits. Eating mangoes regularly will provide you with a store of Vitamin A in the liver, sufficient to last for the rest of the year .It is highly useful for the prevention of Vitamin A disorders, like night blindness. Furthermore, both ripe and unripe mangoes are very good sources of Vitamin C. Eating ripe mangoes will not only supply you with more Vitamin C, it will also provide you with a lot of calories.

3) Tomatoes

Though tomatoes can be prepared and eaten raw or fried, eating it raw is the most healthful way. Tomatoes contain a great deal of water, small amount of carbohydrates, protein, and fat but it has abundant vitamins of which Vitamin C is the major vitamin. Tomatoes also contain minute quantities of potassium, iron, magnesium and phosphorus.

Eating fresh tomatoes as well as tomato sauce or juice puts you at a much lower risk of developing prostrate cancer. This is because it is rich in lycopene, which protects the cells of the prostrate from oxidation and abnormal growth. Eating tomatoes increase the infection fighting capabilities of your body and boosts your immune system while it reduces your blood cholesterol level.

4) Pepper

Used in cooking various dishes around the world, pepper plays vital roles in the maintenance of our body and health. Pepper contains small amount of Vitamin B, E, and all dietary minerals. It is also rich in Vitamin C. Regular intake of pepper helps to prevent cancer because it contains a potent antioxidant, Vitamin (C and A) that protects your body against cancer. It also offers immense benefits to people with stomach disorders like dyspepsia (indigestion) because it stimulates the flow of gastric juice and reduces inflammation.

5) Black-Eyed Peas

Black-eyed peas are among the bean varieties and are characterized by a black spot. They contain many nutrients that we need such as proteins and Vitamins (A and C). It is also very rich in vegetable fiber. Black eye peas are a very good source of niacin and pantothenic acid, which are two vitamins that protect and nourish our skin.

Regular consumption of Black eye peas is a good way of keeping your blood cholesterol level within acceptable limits. As a result of its high iron content, it is highly suitable for people recuperating from illnesses and undernourished people.