Fish

Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke. Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

Omega-3 Fatty Acids:

• Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
• Aid healthy brain function and infant development of vision and nerves during pregnancy.
• May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
• May prevent inflammation and reduce the risk of arthritis.

Nutrients in Egg

Don't be afraid of eggs. They are a super health food and can be prepared in many interesting ways. Around the world, eggs have been a breakfast staple from time immemorial and for all good reasons. Afterall, an egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. And for those of you who are afraid of indulging in this power food because you're worried that it will add to your weight, remember, one egg contains about 80 calories and about five grams of fat. Hence, smart consumption is a far healthier option to cutting them out completely.

Eggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals. Unfortunately, unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Thus eggs are the perfect sources and a smart food choice for those who reduce their intake of carbohydrates in a bit to lose excess weight.

Another important nutrient you'll find abundantly in egg white is riboflavin or Vitamin B2. And for all of you wondering what's the benefit of this nutrient, Riboflavin is a water-soluble vitamin which is involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production.

The yolk, which many of us avoid out of fear, is actually a very healthy food, if consumed in moderation. Mainly fat, the yolk contains 1.33 gm of cholesterol per 100 gms and is a rich source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron. Incidentally, the iron found in the yolk is easily digested and assimilated in the body. According to nutrition experts, one can eat one whole egg every day without harming one's cholesterol and other blood-fat levels. But for those who crave for more eggs, you can reduce fat by using one whole egg and the whites of the rest of the eggs.

salad

Salad is the best way to make your body healthy.  You can’t even think how many nutrients you would gain by eating a bowl of salad. There are a lot of benefits of salad I have mentioned three.

Sharpens your eyesight

Toss together a salad of spinach, romaine and red leaf lettuce: They all contain loads of the carotenoids vitamin A, lutein and zeaxanthin—key to seeing better. Vitamin A helps eyes adapt from bright light to darkness. Lutein and zeaxanthin can help filter out high-energy light that may cause eye damage from free radicals.

Accelerates your muscles

Recent Swedish research found that inorganic nitrate—abundant in spinach—resulted in muscles using less oxygen. The study, which had healthy participants ride an exercise bike before and after taking a dose of nitrate, found it improved the performance of the mitochondria—which power our cells—in muscles.

Protects your heart

Whip up a Caesar salad to benefit from romaine’s high levels of two heart-healthy nutrients: Two cups (500 mL) of shredded romaine contain 40 percent of your daily needs of folate and 10 percent of fibre. A study done at Tulane University in New Orleans showed that the higher the level of folate in a person’s diet, the lower the risk of stroke and cardiovascular disease. Soluble fibre has been shown to reduce the level of LDL (low-density lipoprotein) or “bad” cholesterol.

Healthy eating

salt

By changing your food habitats you could decrease your high blood pressure. Most importantly if you would decrease the usage of salt in your cooking you would decrease your blood pressure without a lot of effort. Nobody likes the food without salt in it, so we could not completely stop the usage of salt but we can decline its usage. This is the best way to stop your blood pressure from increasing. High blood pressure causes many problems like heart attack, anger, frustration, joint pain etc. So start declining the usage of salt today.

Banana

Banana consists immense rate of potassium, magnesium, vitamin b. By eating a banana every day you could become very healthy. In our country a survey was done on the people who eat a banana every day and had been proved that their blood pressure always remains normal compared to those who don’t eat.

Spinach

Spinach consists enormous rate of potassium, magnesium, and other nutrients. It is very beneficial for your body. It gives relief from constipation and joint pains. It also doesn’t contain a lot of calories.  

Does Vitamins in vegetables decrease when we cook them?

A lot of people think that green vegetables are a lot of healthy but their vitamins decline when they are cooked.  This is not true every time. The rate of change in vitamins depends on how they are cooked, whether the vegetables are steamed, stewed in a pressure cooker, boiled in a microwave oven, or deep fried in oil.  When we boil some vegetables their vitamins decrease while some vegetables vitamins increase after boiling. A few years ago when a survey was done on people who only eat raw vegetables are found with high beta carton but they have low lycopene. The reason behind this is that cooked tomato contains more lycopene than raw tomato. Generally in fruits and vegetables the roots and stems are very thick. When we boil them they spread and release their vitamins. But vitamin a, vitamin b and nutrients related to polyphenol dissolve in water and decline.  For example if we boil spinach its vitamins decrease by two times. Moreover the vitamins like A, D, E, K and anti oxidants like carotenoid which dissolve with fats only increase after they are cooked. In a survey it is found that it is healthier to boil vegetables like carrots and broccoli. But we should remember after boiling them the polyphenols present in them also decrease. In the methods of cooking frying is the most dangerous one. Because of frying the nutrients present in the vegetables decrease immensely. Some people say cooking in microwave oven is unhealthy. But surveys have found that it is not true. When broccoli is boiled in water its vitamin C decrease about 22-34 per cent while when we microwave it 90% of vitamin C stays as it was. So, all over none of the methods are totally beneficial for maintaining vegetables nutrients. So it is better to eat some vegetables raw, some steamed, some cooked in microwave oven, and some boiled. But frying is good for none.