Food is an integral part of our life. It is required not just for human beings for their survival but also for other living organisms. Some people say they live to eat food, and some say they eat just to live. Everyone has different opinions, but we cannot deny the fact that it is essential for everyone. Food is the source of all the essentials a human needs to have a healthy life. It provides minerals, vitamins, proteins and carbohydrates etc. Food helps our body to grow and also helps us fight diseases. To be healthy, we must eat the right food in the right quantity. We cannot live without food.

It is important to eat different kinds of foods because different foods help our body in different ways. There are high numbers of foods we can consume, and it is impossible to list all of them here, and that's why we will be listing foods which are the most important of all. You might already know that we can put different kinds of food into different groups, which we call food groups. Let's check each group and see what kinds of food belong where and in that process, we will cover all the important food items we require.

Fruit Group

Let's start with the fruit group. Fresh fruit is the best for you; fruits that can be frozen count, too, as many fruits are hard to find in every season and weather conditions, and some fruits grow in only certain parts of the world. Let's see some best fruits which we need.

1. Apple

You must have heard in your life that "an apple a day keeps the doctor away." Apple is one of the healthiest fruits we can eat and has many health benefits. The origin of the Apple is in Central Asia, and its wild ancestor named, Malus sieversii, is still grown there. The interesting fact is that even if apples are almost loved by most people still, there are some people who have a phobia of eating Apples just like other phobias, and it is called Malusdomesticaphobia. Apple has a lot of health benefits as it contains minerals like phosphorus, potassium and calcium. Apples are rich in fibre also and have no cholesterol or fat. Apart from that, it contains Vitamin C also. It helps in conditions like constipation and diarrhoea, aids heart health and also controls blood sugars.

2. Banana

Most of us think that we will get fat if we eat Banana and tends to avoid them. But Banana has a number of health benefits which if you know you will know, you will start loving it. Banana helps in curing skin diseases as it is a healthy source of beauty-boosting vitamins like A, B, C, and E and minerals such as iron, Zinc and Potassium. They are also abundant with amino acids and antioxidants that provide nutrients to your skin and hair.

Even the banana peel is packed with Antioxidant, anti-microbial and potassium. Also, Banana is rich in carbohydrates. Eating bananas aids digestion; rich in pectin, banana aids digestion and gently chelate toxins and heavy metals from the body. It acts as a prebiotic stimulating the growth of healthy bacteria in the bowl. There are no time restrictions for eating bananas, but it is good if we have them after lunch for good digestion.

3. Oranges

Oranges aren't just tasty but also very healthy for you. One orange can do wonders for your body. From boosting your immune system to preventing heart disease. There are many benefits of having oranges; it takes care of your skin, is always infested with free radicles, and becomes damaged and causes inflammation and infection; this is where oranges come into play. They contain a huge amount of antioxidants which slow down the movement of free radicles in your skin; as a result, they cannot damage your skin so quickly. At the same time, Vitamin C in oranges helps speed up the collagen in your skin.

Collagen prevents the breakage of skin and forms a protective layer against microorganisms. It boosts your body's immunity and enables us to fight against bacteria. Oranges help you prevent cardiovascular problems as it contains a type of flavonoid known as Hesperidin; this reduces the cholesterol in your body and does not allow the arteries to get blocked. So make sure to add Oranges to your groceries list next time.

4. Dragon Fruit

It is a beautiful-looking fruit inside which it is white and speckled with black seeds, which is sweet in flavour. In Hindi, it is known as Pitaya. It has nutrients and is equipped with many health-benefiting properties. It helps in weight loss as it is low in cholesterol and fats. The seeds have omega-3 fatty acids, which help in weight loss. It is also a good source of dietary fibre. It is great for maintaining blood pressure, good for the heart and also helps in weight loss. As it is also a good source of Vitamin C, it helps in strengthening immunity. Many dengue patients are advised to drink Dragon fruit juice as it helps the body recover.

5. Mango

If we are talking about fruits, how can we not include the King of Fruits, i.e. Mango? It is also a widely consumed fruit all over the world. Mangoes are so deliciously sweet that they taste like a treat and can be a wholesome addition to your daily diet. Mangoes are a super fruit bursting with antioxidants, Vitamin C and different Vitamins and Minerals such as Vitamin A, Folate, Fiber, Vitamin B6, Copper etc.

Mangoes are also high in polyphenols which have anti-cancer properties. Studies show mango polyphenols prevented or destroyed various cancer cells of the colon, prostate, and breast. It also contains nutrients such as magnesium, potassium and a unique antioxidant called mangiferin that supports a healthy heart. The leaves of mangoes help in regulating diabetes. Young green mango leaves are very tender, so they are cooked and eaten in some cultures because leaves are considered very nutritious.

Grain Group

Next comes the Grain Group. Grains are plants like oats, wheat and barley. Let's see the various kinds of grains we consume daily.

1. Wheat

Wheat flour is almost used in every household for making chapatis or bread and is the most harvested crop in the world. The largest producer of wheat in China. It can be used for baking biscuits, rolls, pastries, pies, cookies, muffins etc. Wheat is also suitable for patients with Acute Coronary syndrome. It contains nutrients that can lower plasma cholesterol and triglycerides. It also prevents type 2 diabetes as it is enriched with Magnesium; whole wheat flour is linked to lowering the risk of Type 2 diabetes. Daily consumption of these foods has shown a decline in increased blood sugar by about 19%.

2. Oats

Oats are one of the healthiest and most nutritious grains on earth. Not only are they Nutritious, they are convenient, they are delicious, and they are also naturally gluten-free, which is useful for many people. Oats are filled with important Vitamins, minerals and potent antioxidant plant compounds. It can lower cholesterol levels and protect LDL cholesterol from damage. Much of the health benefits come from its high soluble fibre content.

It can also improve blood sugar control, and it may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. Studies indicate they may also improve insulin sensitivity. Oatmeal is very filling and the best meal to lose weight. Billing oats in water or milk creates oatmeal, also known as Porridge. Finely ground oats are useful in skin care also.

3. Barley

Barley is among the most popular grains consumed around the world and is used in a number of grain recipes. Not only is it consumed for its pleasant taste, but barley is packed with nutrition and is known for being nutrient-dense while promoting our health in numerous ways. Now let's discuss the health benefits of consuming barley. First, as mentioned previously, barley is incredibly nutrient-dense.

It is a great source of various nutrients, such as manganese, selenium, iron, niacin, thiamin, Magnesium and many more. Barley is also high in dietary fibre and unique antioxidants, such as lignans. Second, Consuming barley can also help promote proper digestion and the health of the digestive system. This is attributed to the high insoluble and soluble fibre content of barley. It can add bulk and promote food to move through the intestines, reducing constipation and improving bowel function.

4. Rice

Rice is one of the most common grains we consume daily in different forms and recipes. It also has many health benefits, which we will discuss here. It provides energy as it is abundant in carbohydrates. It acts as fuel for the body and aids in the brain's normal functioning. Carbohydrates are metabolized by the body and turned into functional, usable energy.

It prevents obesity also and can provide nutrients without negatively impacting health. Low levels of fat, cholesterol and sodium help reduce obesity and associated conditions. White rice consumption does not cause an increase in blood glucose levels, which is one of the reasons for obesity; it's a misconception. A 2013 research showed that there was no association between the frequency of rice consumption and body weight BMI or central obesity.

5. Millets

Millets are grown and consumed around the world and are also growing in popularity among health-conscious individuals. It is not only packed with many different vitamins and minerals, but it can promote our overall health, prevent certain types of disease and increase our energy levels naturally. Now let's discuss some of the unique and amazing benefits of consuming Millet regularly. First, Millet is very nutrient-dense.

It contains good levels of many types of vitamins, minerals and other types of nutrients that are important for our overall health. Second, Millet can also help to promote digestion and relieve many different digestive ailments. Third, surprising to some, Millet is also packed with a number of unique potent antioxidants and can help to detoxify the body and eliminate inflammation and free radicals. It can also help to remove toxins from the body.

6. Corn

Corn or maize is a grain plant that originated in southern Mexico. Seeds of the corn are mostly consumed part, and they come in different colours depending on where it is grown and what species or variety they happen to be. Study shows that corn is the source of food for many people on livestock. Corn is not only eaten directly but also used in many different ways like in tortillas, cornflakes, cornflour and corn syrup. It is low in calories and contains almost 3.4 grams of protein per 100 grams of serving. It is rich in vitamins and minerals and is an excellent source of energy. Corn is one of the food which you don't regret eating. It is healthy for the eyes also as they contain lutein and zeaxanthin, which are beneficial for our eyes.

Vegetables Group

Vegetables come from plants, but unlike grains, they are either the root, leaves or stems of certain plants that we eat. For example, Carrots are the sweet orange roots of the carrot plant, and asparagus is actually a stem of the tasty asparagus plant, and a head of lettuce is just a bunch crunchy leaves. There are so many kinds of vegetables out there that we can eat. Some of them are listed below.

1 .Spinach

Spinach is a vegetable that was despised by everyone in their childhood. Parents have had a tough time convincing their children to eat spinach. Spinach was originally grown in Persia, now known as Iran. It was then introduced to India and Nepal in the 7th Century. Spinach originated in Iran and has now formed an integral part of the Indian diet. Let us look at the reasons why this winter vegetable is one of the healthiest foods. Spinaches are rich in nutrients such as iron, zinc, and manganese and vitamins such as B1, B2, B6, C, E and K. Eating these could help maintain body metabolism and increase blood circulation.

It also contains high amounts of Vitamin K, Potassium, Calcium and other vitamins and minerals vital for bone health. Spinach helps to strengthen them and prevent aches in the future. Eating a cup of spinach every day can help improve your bone health. Spinach has a high fibre content. It reduces the frequency of hunger. It also prevents us from weight as a consequence of excess eating. Fibrous diets also help our digestive system and bowel movement.

2. Cauliflower

Cauliflower is starting to be seen as a superfood due to its incredible nutritional profile and its rich supply of phytochemicals and unique compounds. Let's discuss some of the amazing health benefits of Cauliflower and why you may want to consume it consistently. First, Cauliflower contains many different vitamins, minerals and other nutrients. It has become very popular for its unique combination of tocopherols and carotenoids, important antioxidants with many health benefits. It also contains good levels of vitamin C, Folate, vitamin K, B6 and pantothenic acid. Second,

Eating Cauliflower consistently can also help to eliminate inflammation throughout the body. It is a rich source of many different antioxidant and anti-inflammatory compounds that help eliminate free radicals in the body and lower oxidative stress. Cauliflower can also help promote our heart's overall health and improve cardiovascular health.

3. Mushrooms

Mushrooms are full of essential nutrients. They are low in calories and good sources of protein and fibre. It also provides many important nutrients such as B Vitamins, selenium, potassium, copper, and vitamin D. Mushrooms are a good source of selenium; studies show that the mineral selenium is anti-cancer, antioxidant and anti-inflammatory. This can help reduce the risk of cancer, heart disease and thyroid disease.

A single serving of cooked mushrooms can provide one-third of the recommended daily intake of copper, an essential vitamin for maintaining healthy bones. Mushrooms are also a good source of Vitamin D, which helps by absorbing calcium. Researchers also recommend eating at least five mushrooms a day to reduce the risk of neurological diseases in the future.

4. Cabbage

Although cabbage is full of nutrients, it is still less consumed than broccoli and kale. All these vegetables and Cauliflower belong to the same plant species called Brassica. Cabbage is rich in minerals and vitamins and a good source of nutrients for your overall health and skin. White, Red, Green, and Purple cabbage are available in all these colours.

Scientists found that some vegetables, like cabbage, reduce the risk of bowel cancer. As cabbage is rich in dietary fibre, it is a good food to add to our diet to improve overall digestion. Cabbage can also help increase the growth of good bacteria in the gut while also benefitting our immune system's health. It has been used as a herbal medicine for quite a long time.

5. Peas

Green Peas are loaded with complex carbs, fibre and protein and can be used in many dishes. Different kinds of Peas include Snow Peas, Sugar Snap Peas and Garden Peas. Their nutrient profile includes antioxidants, essential vitamins K, C, B1, Folate and Minerals. Green Peas usually have a low Glycemic Index and can regulate blood sugar levels.

The Potent antioxidants present in these Peas can lower the risk of stomach cancer. The insoluble fibre in Green Peas helps food and waste pass more rapidly through the digestive system. The fibre of the Peas also lowers bad cholesterol and has a positive effect on heart health.

6. Carrots

Carrots are considered superfoods for fertility and help boost the quality and quantity of sperm, but there are far more health benefits to eating carrots. Carrots even come in many colours, such as Yellow, Purple, Red, and White. Carrots are considered anti-ageing foods as they are rich in beta-carotene and antioxidants that fight free radicals and boost beauty.

They are rich in antioxidants and vitamin A both responsible for healthy skin, hair and nails and for fighting cardiovascular diseases. Consumption of carrots also improves dental health as biting on carrots increases saliva production, balances the acid levels, and fights cavity-causing bacteria. It also improves liver health. Carrots are considered detox food as it cleanses the liver.

Dairy Group

All fluids, milk products, and many foods made from milk retain their calcium content, such as Yogurt and cheese and are part of the dairy group. Calcium Fortified soy milk is also included. Products made from milk with little or no calcium, such as cream, cheese and butter, are not a part of the dairy group. When choosing dairy, low-fat, fat-free options are best. Consuming dairy products provides many health benefits. Some of the food from the dairy group is listed here.

1. Milk

Ever heard that a glass of milk is a whole meal? Well, technically, it can be considered as such it contains the nine essentials. Milk helps in weight loss and improves bone health and many other health benefits. If there is one thing drinking milk has long been associated with, it's the fact that it keeps our bones healthy.

It is loaded with calcium, which is crucial for the growth and development of bones. It also benefits teeth health; as we know, most of the calcium in the body is stored in the teeth and bones, and nothing beats drinking milk to make your teeth stronger or prevent damage. Some reports suggest that having a glass of milk a day can help prevent cavities and tooth decay.

2. Soy Milk

Soy milk is lower in sugar content than regular milk. Cow's milk has about 12 grams of sugar per cup as opposed to only 7 grams of soy milk. It helps lose weight as it gives an extra dose of fibre, keeping you feeling fuller for longer. Drinking soy milk also helps boost your calcium and iron. The iron in soy milk helps red blood vessels to function properly and ensure that all the tissues in your body get the oxygen they need. It also contains protein which is essential to human nutrition and growth. Proteins are made of amino acids, which are shown to have an essential part in preventing various health disorders.

3. Yoghurt

Yoghurt has been around in one form or another for thousands of years. Still, until the 1970s, when everyone in America was obsessing about healthy food, Yoghurt became popular. It helps control appetite; if you are one of those people prone to hunger, Yogurt might help you curb that big appetite. Probiotic Yoghurt contains good bacteria that are associated with better immunity.

Some studies also suggested that regular consumption of probiotic-rich foods can reduce the risk of infection. Did you know that one serving of Yogurt already contains a significant amount of zinc, vitamin B5, Potassium, Iodine and Phosphorous? It also contains B12, which can maintain red blood cells and keep your nervous system functioning smoothly.

4. Cheese

Cheese is a derivative of milk accumulated by the coagulation process. The introduction of bacteria and enzymes initiates this process in milk. Cheese contains Conjugated Linoleic Acid (CLA) that helps prevent cancer. In addition, the B vitamins in cheese also help protect the body from diseases. Also, if you are trying to weight gain, whether its muscle weight, fat or bone density, cheese is the healthy way to go.

Conclusion

There are a large number of foods which we can eat to keep us healthy and energetic. It is not possible to include all the food items just in one article because of the huge number. We must focus on the foods that are going to supply our body with the most amount of energy, things that are going to be good for our body, like nutrients rich food, and foods that are high in vitamins, minerals and fibre. There is a saying, “we are what we eat" those nutrients that we eat from the foods that we choose actually impact things like our blood pressure, our glucose and our cholesterol directly. Our body normally regulates these different levels, but over time, making these poor food choices can have an overall effect, so that is where we increase our chronic diseases.

So by making better food choices, we really do have that control to prevent diseases, treat them and manage care. Fruits and vegetables are excellent choices to stay healthy. They are loaded with vitamins and minerals that we want to make sure we are getting, and they are also very high in antioxidants, which help decrease inflammation that we might be having. So at lunch and dinner, we should make sure that we have some kind of vegetable on our plate.

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