Healthy food is food that should contain a variety of nutrients needed by the body. The body needs a variety of nutrients to stay healthy and growth can run optimally. Healthy food requirements (4 healthy 5 perfect), namely clean, have good nutrition and balanced. A balanced healthy diet is food that contains carbohydrates, proteins, fats, and vitamins.
We can eat various types of healthy food, without being limited to one type. Eating different types of food can provide different nutrients, so that the nutrients needed by the body can be met.
Types of Healthy Food Choices
Healthy food should be able to provide a variety of nutrients in adequate amounts, including minerals and vitamins.
Vegetables
Among the types of food, green vegetables are the first healthy food because it has a complete nutritional content. Green vegetables that are good for consumption for health, include:
Broccoli
This one vegetable is rich in fiber, calcium, potassium, folate and phytonutrients. This substance is a compound that can reduce the risk of heart disease, diabetes, and some types of cancer. Broccoli also contains vitamin C, antioxidants, and beta-carotene.
One serving of broccoli, which is as much as 100 grams can give you more than 150 percent of the recommended daily intake of vitamin C.
Kale
There are various kinds of nutrients contained in Kale leaves. Vitamin C is one of the nutrients that kale has, and according to the United States Department of Medicine (USDA), kale also contains significant amounts of vitamin K, which is 817 micrograms or 778 percent of the recommended daily intake.
Green Leafy Vegetables
Studies have shown that eating lots of dark green leafy vegetables, such as spinach or cabbage, can significantly lower a person’s risk of developing type 2 diabetes. Spinach, for example, is very rich in antioxidants, especially when lightly boiled. Spinach is also a good source of vitamins A, B6, C, E, and K.
Fruits
Fruits are also very important to eat because they have a high vitamin content. The following fruits have a high nutritional content:
- Apples, because they contain fiber, vitamin C, and other antioxidants.
- Oranges, which are high in vitamin C.
- Avocados, which are high in healthy fats, potassium, and vitamin C.
- Bananas, as a source of potassium.
Berries, such as blueberries and strawberries. It has a high content of antioxidants and fiber and is low in calories.
Healthy food should be consumed in a balanced and varied manner. Here are some healthy food groups besides vegetables that we should consume:
Meat and Eggs. In addition to containing many nutrients, lean beef is a high source of protein and iron when compared to other meats. For eggs, classified as one of the most nutritious food ingredients. This is because eggs have a complete nutritional content, namely protein with complete essential and non-essential amino acids, vitamins, minerals, and unsaturated fats.
Nuts and Grains. This food group is a type of healthy food that is crunchy and full of nutrients and various important minerals for the body, including magnesium and vitamin E. Nuts are a good source of vegetable protein, especially for those who are vegetarians.
Other Fish and Seafood. Seafood, such as fish, are great sources of omega-3 fatty acids and iodine. Based on research, people who often eat marine fish have a lower risk of various diseases, such as heart disease and tend to live longer.
Milk. Milk is high in minerals, animal protein, healthy fats, and vitamins. In addition, the calcium content in milk also has high levels. Milk is also processed into cheese, fermented into yogurt which is good for digestion because it contains a lot of good bacteria.