Healthy Foods


Starting to eat healthy foods now is much better than not at all. Most of us just realize how those healthy foods can bring good impact to human beings when they find out that their friends or relatives were suffering from fatal diseases. So, let’s take a look on what kinds of foods that our bodies love to take.

Vegetable and Fruits

Both of them should be included on our main courses and small meals. Fruits can replace sweets that we usually crave and vegetables should be included in almost all meals. We can even consume broccoli to replace our favorite tortilla chips. Both veggies and fruits are rich of healthy minerals and  vitamins that really can boost our immune systems. It goes without saying that vegetables and fruits are the best ones for reducing the risk of any illness in our older age. Both of them are very beneficial for every organ in a human’s body. Vegetables with darker colors contain richer chlorophyll and it applies to broccolis and collard greens. Others which are also good for our health include onions, sweet potatoes and pears.

Unsaturated Fats

They are available on fish and white meats like chicken. Everyone should, at least, consume one of those options because they contain good fats in moderate way. Salmon and all kinds of fish will be the best options for healthy foods with tasty savor. Though cheese, milk and other fatty meats are still needed for our bodies, we may limit their intake for avoiding higher cholesterol level.

High Protein Foods

Choose the egg whites and nuts and bake them instead of frying them. Some other sources of good protein include beans and nut butters.

Consuming all of them should be combined with plenty of water and adequate exercises so that there will be good balance on food intake and body’s excessive fats disposal.


Do you know why you should eat Edamame? Well, it is very healthy. If you look at its nutritive value, you may want to try this. It is calculated that 100 grams of unprepared and frozen Edamame offer to you:

Calories 110

Protein 10.25 grams

Fiber: 4.8 grams

Minerals in Edamame:

Following is a list of minerals that are found in Edamame while some are present in very low amount:

Potassium - 482 mg

Phosphorus - 161 mg

Calcium - 60 mg

Magnesium - 61 mg

Iron - 2.11 mg

Sodium - 6 mg

Manganese - 1.01 mg

Zinc - 1.32 mg

Copper - 0.324 mg

Vitamins in Edamame:

Following is a list of vitamins that are found in Edamame while some are present in very low amount:

Vitamin C - 9.7 mg

Vitamin B1 (thiamine) - 0.15 mg

Vitamin B2 (riboflavin) - 0.265 mg

Niacin - 0.925 mg

Pantothenic Acid - 0.535 mg

Vitamin B6 - 0.135 mg

Folate - 303 mcg

Vitamin E - 0.72 mg

Vitamin K - 31.4 mcg

Health Benefits of Edamame:

Read the following t o know about the health benefits of Edamame:

Due to the fact that it is rich in protein which is the building block of the body, it is said to be beneficial for the parts of the body such as muscles. Protein in diet also keep you full for longer time.

It is good for cardiovascular health due to its content.

The good fats present in Edamame not only help the heart maintain health but also minimize the risk of certain diseases.

It is a good source of dietary fiber. This together with the presence of isoflavones are said to work to reduce bad cholesterol which can hamper the heart functions.

It is good for teeth and bones.



Popular in Asian kitchens, Adzuki beans are cooked and liked by millions of people. They may be served in the form of dessert or may be served with rice. There are other unique ways of consuming it as well.

Do you know that 100 grams of delicious Adzuki Beans have lots of nutrients in them? For example:

Calories 128

Protein 7.52 grams

Fiber 7.3 grams

Minerals in Adzuki beans:

Following is a list of minerals that are found in Adzuki beans while some are present in very low amount:

Potassium - 532 mg

Phosphorus - 168 mg

Calcium - 28 mg

Magnesium - 52 mg

Iron - 2 mg

Sodium - 8 mg

Selenium - 1.2 mcg

Zinc - 1.77 mg

Manganese - 0.573 mg

Copper - 0.298 mg

Vitamins in Adzuki Beans:

Following is a list of vitamins that are found in Adzuki Beans while some are present in very low amount:

Vitamin B1 (thiamine) - 0.115 mg

Vitamin B2 (riboflavin) - 0.064 mg

Niacin - 0.717 mg

Folate - 121 mcg

Pantothenic Acid - 0.430 mg

Vitamin B6 - 0.096 mg

Vitamin A - 6 IU

Health benefits of adzuki beans:

These are great for your health in the following ways:

Because they have a lot of fiber content in them, they prove to be great for your heart. Not only this, these also lessen your risk for life threatening heart diseases. Adzuki beans also contain other essentials that are needed for a healthy heart.

These are good for your GIT.

These beans also prevent you from diabetes.

These are good for those who wish to lose weight.

These also work as a detox  for the liver.

After you know these tremendous nutritive value of adzuki beans you should definitely add it to your diet.


Do you know the nutritional value of a cup of boiled Bok Choy? Bok Choy is also referred as the Chinese cabbage when boiled without adding any salt gives you the following:

Calories 20

Protein 2.65 grams

Fiber 1.7 grams

Minerals in Bok Choy:

Following is a list of minerals that are found in Bok Choy while some are present in very low amount:

Potassium - 631 mg

Phosphorus - 49 mg

Magnesium - 19 mg

Calcium - 158 mg

Iron - 1.77 mg

Zinc - 0.29 mg

Copper - 0.032 mg

Manganese - 0.245 mg

Selenium - 0.7 mcg

Sodium - 58 mg

Vitamins in Bok Choy:

Following is a list of vitamins that are found in Bok Choy while some are present in very low amount:

Vitamin C - 44.2 mg

Niacin - 0.728 mg

Vitamin B1 (thiamine) - 0.054 mg

Vitamin B2 (riboflavin) - 0.107 mg

Pantothenic Acid - 0.134 mg

Vitamin B6 - 0.282 mg

Folate - 70 mcg

Vitamin A - 7223 IU

Vitamin E - 0.15 mg

Vitamin K - 57.8 mcg

Health benefits of Bok Choy:

The power to fight off Cancer:

Do you know that if you add this cruciferous vegetable in your diet, you can prevent yourself from cancer? Well, yes. The more you eat the lesser would be your risk of cancer according to research,

Immune boosting property:

Along with the cancer fighting properties, it also offers immune boosting properties. Eat it in raw form is the best way to consume it.

Good source of vitamins especially vitamin A:

Bok Choy is a rich in vitamins that are essential for healthy body.


We should be shocked on how so many people get sick easily as we live in a world where the nature is rich of healthy food. There are so many kinds of meals which are very affordable around us and we should not worry about suffering from any kind of disease. We all know for sure what kinds of healthy foods are and there is no reason for not consuming it. In this article, you can read some combinations of healthy food which are available in the market and how we can prepare them into delectable, routine meals for everyone in the family.

First, let’s find out what we can do with chicken. All of us love chicken and our kids surely can have higher appetite with various chicken recipes. Try serving chicken with steamed veggies or baked potato along with pasta. Add some other kids’ favorite side dishes like French fries. Steamed veggies can go well with grilled chicken or you can replace the steamed veggies with vegetable salads. Kids prefer the second alternative.

Next, let’s try fish as the main menu. Undoubtedly, fish is very rich in protein and it is good for kids whose brains need high amount of fatty acids. You can just try grilled salmon or tuna and serve them with salad or sweet potatoes. They are very easy to cook and contain few calories and fat as long as you steam or grill them. ,

As a human being, it is normal to crave for sweets and your kids will make a great protest if you do not serve any sweet food that they always love. Healthy alternatives for sweet food include chocolate jelly pudding, or chocolate cakes with low calorie whipped cream or butter. Kids still can enjoy the sweet taste without mounting any useless calories and sugar intake within.


Everyone is scared of cancer. Even I am. So how about adding some cancer fighting food to your diet? It is true that a single food can’t completely reduce the risk of cancer but a combo of food can.

Vegetables and fruits:

Maintaining a healthy body is important and you can’t do this without vegetables and fruits. Unhealthy obese body calls in for risks of many different types of cancers, such as kidney cancers, colon cancer and esophageal cancer.

Breakfast is important for fighting cancer:

Add strawberries, orange juice or other fresh juices in your breakfast. More so, add cereals and wheat as well.

Folate-Rich Food:

Folate protects you from cancers. Good source of folate include lettuce, sunflower seeds, leafy green vegetables, eggs, chicken liver and asparagus.

Cancer-Fighting Tomatoes

Lycopene, present in tomatoes are popular for their property of fighting cancer especially prostate cancer. This phytochemical is also present in watermelon.

Tea is good for fighting cancer:

Green tea apart from having so many health benefits also work against cancers. It prevents colon cancer, liver cancer, breast cancer lung and skin cancers and many others.

Grapes fight cancer:

Resveratrol is a phyto chemical that has antioxidant and anti-cancer properties. You should drink grape juice or eat grapes as part of your diet.

Keep yourself hydrated:

Water will help you protect against urinary bladder cancer.


Beans also help fight cancer because of the phytochemicals that it contains.

Spice it up:

Turmeric is a great cancer fighting spice. Add it to your diet.


Kids are in their peak phase of growth and they, therefore, require the best and the nutritive food they can get. Following are the content that needs to be definitely made part of their diet. Parent should take special care of what they eat and that they get what is required for growth.

Calcium is a must have for children for it is required for growth of bones, teeth and other vital functions. 500 milligrams should be given to a child.  You can give calcium in the form of milk, cheese, spinach etc.

Magnesium is yet another bone-friendly mineral. Other than that, magnesium is good for the nervous system of the body and is involves in so many vital functions as well. A child over the age nine should have 240 milligrams of magnesium a day while a teenager should have 410 milligrams. You can give magnesium in the form of  spinach, almonds, cashews, , raisins Avocado and oatmeal etc.

Vitamin D is an essential content a child should have. It is important for calcium deposition in bones, it improves immune functions and controls inflammation. Children of all ages should be given 400 milligrams of this vitamin. You can give vitamin D in the form of milk, fish etc.

Apart from so many important functions of vitamin E, it is good for your heart, eyes, skin and it acts as anti-oxidants. You should give 15 milligrams per day to a child older than fourteen.

You can give vitamin E in the form of almonds, sunflower seeds, olives, broccoli and peanuts, are delicious sources of this nutrient. Kiwis, and will also do the trick.

Fiber should be given for they are great for health.


We mostly define healthy foods as fruit and vegetables. This opinion is true though it is too general. Vegetables have good benefits for humans because they can deliver better performances for our energy and whole performances. One important thing that some people are not aware of is cooked vegetables may lose some of its vitamins and minerals. For effective absorption of nutrients, it is best to consume raw foods.

When it comes to abundant advantages from raw foods, you will have no shortage. You do not need to make complicated preparation before consuming them. All you have to do is preparing the proper appliances like masticating juicer, or slicing and chopping devices for much faster preparation. Believe it or not, consuming raw food can add multiple energy for every individuals compared to what they get for consuming cooked vegetables.

How can raw food bring significant impact on the human’s body? This is because there is no mineral and vitamin that evaporate from the food. This is different with cooked food as there is a steam which cause evaporation. When there is nothing left, why should we eat vegetables? However, some people worry that they will lose their taste when they eat raw food. This may make sense though there are some ways to consume tasty and healthy raw food. We can just steam them with less than 50ºC and you can just consume them with low fat mayonnaise or chili sauce to add your appetite.

Besides, you do not have to stick on vegetables. You can have your raw meats as you do not have to cook them too long. However, make sure that you get the meat from reliable sources because there are higher amount of bacteria within all kinds of meats. Steaming them with at least than 80ºC is better to keep the protein within them.

It means, advantages are abundant and everyone still can enjoy excellent recipes from raw foods while enjoying their total benefits for their maximum health.


Strawberries are no doubt most delicious fruit that we have on earth, at least for some people. To know the health benefits and nutritional information is also important.  Let us see what a cup of strawberries have to offer:

Calories 46

Protein: 0.96 grams

Fiber: 2.9 grams

Minerals in Strawberries:

There are abundant minerals present in strawberries. These are:

Calcium - 23 mg

Sodium - 1 mg

Potassium - 220 mg

Manganese - 0.556 mg

Copper - 0.069 mg

Iron - 0.59 mg

Magnesium - 19 mg

Selenium 0.6 mcg

Phosphorus - 35 mg

Zinc - 0.2 mg and others in minute amount.

Vitamins in Strawberries:

These small reddish fruits not only are tasty adorable and healthy but they are also overloaded with vitamins. These include:

Vitamin C - 84.7 mg

Vitamin A - 17 IU

Vitamin B6 - 0.068 mg

Niacin - 0.556 mg

Vitamin B1 (thiamine) - 0.035 mg

Pantothenic Acid - 0.18 mg

Vitamin B2 (riboflavin) - 0.032 mg

Vitamin K - 3.2 mcg Vitamin E - 0.42 mg

Folate - 35 mcg


Health benefits of strawberries are:

  • They are good for eyes as well because a recent research study reveals that if you eat two to three strawberries a day this will lessen your chances of having macular degeneration.
  • Strawberries are rich in antioxidants which are good for the body.
  • Strawberries contain phenols which are popular for their antioxidant and anti-inflammatory properties.
  • Other than that, strawberries also have anti-cancer properties. They are rich in such chemical substances that protect the cells from damage.
  • Talking about the beneficial minerals that strawberries contain, manganese acts as an anti-oxidant as well as anti-inflammatory agent. It is also good for healthy bones and manganese together with Vitamin K and potassium strengthens the bones.
  • Because of the fiber content present in strawberries, they are good for our digestive system and also good for those who are aiming to lose some pounds. This is because of the special property of fibers to stay inside the stomach and move slowly.
  • Strawberries are packed with vitamin C with strengthens your immune system and reduces the blood pressure as well. It also has many vital functions within the body.




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Your heart is the reason why you’re still alive. Thanking God that it is still pumping is not enough. You have got to take care of it. What you eat should be healthy for your heart. But do you know WHAT is healthy for your heart? The list is huge but following foods also count as healthy food choice to prevent a great many heart diseases:

  • Oatmeal: Eating unprocessed oatmeal lowers down blood cholesterol. Cholesterol is the main culprit of most of the life threatening cardiovascular diseases.
  • Raisins: Enriched with potassium, raisins can help you control hypertension which is not good for your health.
  • Salmon:  Enriched with selenium and omega-3 fatty acids, baked or grilled salmon improves the heart’s  metabolic activity and protects the heart from oxidative damage.
  • Dark Chocolate: Chocolate good for heart? Cool. Choose chocolate containing 70% cocoa because it is said to be relieve hypertension.
  • Liver: Enriched with good fats, liver is good food for your heart.
  • Cauliflower: Not a delight, but cauliflower is packed with antioxidants and is also rich in fiber content. It contains allicin, which proves to lower cholesterol and also reduce the chances of having a MI.
  • Blueberries: Enriched with powerful antioxidants called resveratrol and flavonoids blueberries protect the heart.
  • Green tea: Green tea not only is good for heart health but it has a lot more health benefits to offer. It reduces high BP and the ingredients present in it such as catechin and flavnoids offer anti-oxidant benefits.