Balanced diet-Prevention is better

Food plays a pivotal role in our health, maintaining the vigor to survive healthy. A balanced diet does not require fancy items to provide enough nutrients, rather simple things can be miraculous. Following are common items which can easily be added to our daily food, keeping us healthy and strong to fight against common diseases.

1. Honey High-quality honey contains many important antioxidants. These include organic acids and phenolic compounds like flavonoids
2. 2. Citrus fruits Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. 75 mg for women, 90 mg for men.
3. Red bell peppers Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C orange. They’re also a rich source of beta carotene.
4. Broccoli Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
5. Garlic Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as Allicin.
6. Ginger Ginger has anti-inflammatory and ant oxidative properties and is likely to offer health benefits.
7. Onions These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways. Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals.
8. Spinach It contains many essential nutrients and antioxidants, including: Flavonoids, Carotenoids, Vitamin-C and Vitamin E
9. Yogurt Probiotics are “friendly” bacteria and yeast that are found in your body, some foods, and supplements. They can help keep your gut and immune system healthy, and research indicates Trusted Source that probiotics may reduce your chance of getting sick with an upper respiratory infection.
10. Almonds Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.
11. Sunflower seeds They are a rich source of vitamin E, an antioxidant.
12. Turmeric Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.
13. Green tea Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.Green tea contains a Catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.
14. Papaya Papaya is rich in fiber, Vitamin C and antioxidants which prevent cholesterol build up in your arteries. A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity.
15. Kiwi It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber.
16. Sweet potatoes Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.
17. Kefir Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.Initial research suggests that drinking kefir may boost the immune system. According to a 2017 review, various studies have shown that regular consumption of kefir can help with; Fighting bacteria, Reducing inflammation, and Increasing antioxidant activity