Top Five Energy Rich Food

If you think you need some real boost in your diet then it is time to switch over to a different approach from the existing one. Studies suggest that the amount of healthy foods intake is more important than your weekly burger and fries. The more you consume foods rich in fiber and other nutrients the better you feel and stay healthy. I have suggested 5 useful nutrients that is a must for your body on a routine basis:

1. Low fat yoghurt: This is rich in high-quality protein, calcium and vitamin B. It can also aid you in the digestion of food and resist various food allergies. The Probiotic bacteria found in yogurts L. Acidophilus and B. Bifidus help keep harmful bacteria at bay and are also effective in preventing colon cancer. Consume at lea5t 3 to 5 times a week to get the maximum health benefit. 

2. Whole grains: Whole-wheat breads, pastas, oatmeal, brown rice and buckwheat noodles are good to include in your diet. Whole-grain breads contain 4 1/2 times more fiber, 5 times more magnesium, 4 times more zinc and 7 times more vitamin B than the white bread. Besides, whole-grains contain are very effective in lowering your risk to heart diseases, diabetes, hypertension and cancer. They also fill your stomach without adding extra calories to your body. Consume 5 servings per day to get the maximum benefit from whole-grains.

3. Berries: These include strawberries, blackberries, raspberries and cranberries. Berries are rich in antioxidants that help you fight various diseases and also reduce your risk to several types of cancer. Consume 1 serving of berries at least 3 to 4 times a week to get the maximum benefit.

4. Orange Vegetables: These include Pumpkin, spaghetti squash, carrots, sweet potatoes and butternut squash. These contain Beta-Carotene which helps in tissue and cell growth. Eating 1 serving of orange vegetables everyday is very effective in lowering your risk to several types of cancer. It can also enhance your immune system thereby decreasing your susceptibility to colds and infections. Besides, orange vegetables also help in protecting your skin from sun damage. Eating orange vegetables can also help protect your skin from sun damage.

5. Green Leafy Vegetables: lastly the most important and a must in your diet is some excellent choices of green leafy vegetables such as Bok Choy, kale, romaine lettuce, spinach, swill chard and arugula. Spinach is found to be very effective in inhibiting cancer cells. Green vegetables are rich in powerful vitamins and minerals including magnesium, vitamin C, folic acid, vitamin K, calcium, iron and potassium that make you less susceptible to heart disease and memory loss. They also aid in building strong bones.