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7 Essentials for a Healthy Diet

7 Essentials for a Healthy Diet

7 Essentials for a Healthy Diet

Sticking to a healthy diet can be tricky at times. Most people wonder where to start; of course, a complete overhaul is out of the question. The bottom line is: to live a healthy lifestyle, eating healthy is key.

The good news is, we’ve compiled a list of essentials that could do wonders for your health when added to your diet. These items could even potentially act similar to a cardio session in how they affect the body. These foods can ramp up your metabolism and assist you in burning fat while improving your health by providing your body with the nutrients it requires.

By having these foods in the right portions and at the right times of the day, you’ll get closer to your health and fitness goals,whether you’re maintaining your weight, losing weight or building muscle.


These little berries are loaded with antioxidants which, you guessed it, help prevent oxidation from taking place. Oxidation is a chemical process within your body whereby electrons are taken off a substance via a chemical reaction creating free radicals. When free radicals start to build up in your body, they start to damage cells which can lead to inhibited muscle growth, fat loss or even cause disease.


Considered one of nature’s miracle foods, almonds are nutritionally dense- meaning you get a healthy dose of macronutrients and calories when helping yourself to small portions. They are also an excellent source of vitamin E and a good source of fiber, helping you stay full for longer. They make an ideal snack when you’re on the go as they contain protein, fiber and monounsaturated fat.


Salmon is a high-protein food which is loaded with omega-3 fatty acids (a type of Essential Fatty Acids) in higher amounts than most other fish. EFAs are essential for human health as they cannot be made by the body, meaning they must be obtained from foods. Omega-3s help maintain a healthy heart and brain. They prevent erratic heart rhythms, improve cholesterol levels and help prevent the clogging of arteries.
Nutrients include vitamin B12, phosphorous, magnesium and vitamin B6.


These leafy greens are nutritionally dense and help you protect yourself from heart disease, colon cancer and arthritis among other diseases. Aside from the physical benefits, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function.


Turkey is great for muscle building, losing weight and keeping your metabolism up since it is very high in protein yet low in fat. It’s a good source of vitamins B, B1, B6, zinc and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, boost the immune system, regulate blood pressure, and assist in recovery processes.


Start your day with a healthy dose of soluble fiber in the form of oats! You’ll find plenty of recipes for overnight oats that are delicious; you’ll find that they’re great in pancakes too. Soluble fiber reduces cholesterol and the risk of heart disease while also slowing down the digestion of starch, which helps in the prevention of sharp rises in your blood sugar.
Nutrients include vitamin E, zinc, copper, iron, manganese and magnesium.


Simple, isn’t it? Believe it or not, drinking 8 glasses of water a day will improve your health tenfold! You’ll increase your mental and physical performance, remove toxins from your body, keep your skin bright and healthy and lose weight. In addition, staying hydrated can reduce headaches, improve digestion and prevent acidity. Remember that your body is 60% water and it is very important to remain hydrated if you want your body to function at an optimum level.


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