what a diet of a common man should include?

What a diet of a common man should include?

Eating the right amount of food to achieve and maintain a healthy body weight. Eating a wide variety of foods in the right proportions this is what balanced means. Eating well plays an important part in maintaining good health. There some important food items that should be included in the diet of a common man to stay fit:

  • Flaxseeds– Eating flax seeds is the most adequate way to add fiber to our diet. Buy a kilo of these, and dust them freely on salads, smoothies, snacks, fish and meals.
  • Beans– The solvent fiber found in beans soaks up the cholesterol before it reaches our artery walls. Try making a healthy salad, or try the all time favorite Kidney beans to make the salad healthy and tasty too. The same solvent fiber, associate with beans’ protein, makes beans beneficial to blood sugar. Their magnesium helps relax arteries, giving blood more room to flow and lowering blood pressure. Finally, a recent study ranked beans among the top antioxidant foods.
  • Broccoli– It is one of the healthiest vegetable to eat. Sulfur compounds in broccoli help detoxify probably cancer causing compounds. Broccoli’s also a surprising nondairy source of calcium and potassium, making it good for our bones as well as our blood pressure.
  • Spinach– Spinach is a great determinant of vitamin A, C and K as well as fiber, iron and calcium. Everyone can either eat it raw or cook it in gravy or alloy a smoothie. The green stuff is also a powerful source of potassium and magnesium all of which can keep blood pressure low, reducing the risk of stroke.
  • Garlic– Allicin, is the most useful compound already in garlic, as it has antioxidant, antibacterial, antifungal and antiviral properties. Garlic can be used to treat high blood pressure, cholesterol, diabetes, osteoarthritis, colds and flu. We can either eat it raw every morning, or decorate our meals and salads with garlic.
  • Olive Oil– Olive oil is rich in monounsaturated fats, building it healthier than other oils. Meals prepared with it are more satisfying, and make you feel full for longer periods of time. Olive oil is rich in Vitamins K and E. Vitamin E is an effective antioxidant that protects our cells from free radical damage and helps keep our skin and hair healthy. It also helps slow down the ageing measures.
  • Yogurts– Yogurt helps improve the digestive system, strengthen the immune system, cope with stomach problems and is beneficial in dealing with osteoporosis. Consuming curd or yogurt increases one’s capacity to absorb nutrients and minerals from other foods.
  • Oats– Oats contain soluble fiber called beta-glucan, which is known to help reduce cholesterol by blocking its re-absorption when it passes through the digestive system. Oats reduces the risk of contracting high blood pressure and hypertension. This is especially good for those trying to lose weight. Eat a bowl of oats tossed with dry fruits for breakfast for a healthy start to your day.

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