What Is Healthy Food
The meaning of healthy food
Healthy food is needed by the body to maintain organ function and ensure its performance. In general, the types of food belonging to the healthy food group contain a variety of nutrients. 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.
Nutrient intake for the body can be obtained from various types of healthy foods, not limited to one type. In fact, it is recommended to eat a variety of menus to support the growth and development of the body. 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. Here are some types of healthy foods that can be choices and are good for consumption every day:
- Vegetables
Green vegetables are the first healthy food because they contain complete nutrients. 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 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 rich 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.
– Meat and Eggs
Lean beef is a high source of protein and iron when compared to other meats. In addition, eggs also have advantages because they contain complete nutrients, 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.
Healthy Food to Prevent Disease
Eating healthy foods is not only good for body functions, but can also reduce the risk of diseases, such as:
Salmon
Salmon and other types of fish that contain omega-3 fatty acids are included in the healthy food group that is good for consumption. This type of food can help maintain a healthy heart, so it can reduce the risk of heart problems (arrhythmias) and blood pressure. In addition, it can prevent inflammation and lower triglycerides.
Oatmeal
Oatmeal is also good for heart health. This type of food is rich in fiber content, so it can help control cholesterol levels. For people with diabetes, oatmeal is a very important food because it can maintain blood sugar levels. These foods can be healthy for the heart by lowering bad cholesterol (LDL) because of their fiber content.
Seeds
Consuming whole grains, such as wheat, brown rice, or corn as the main source of carbohydrates can lower the risk