11. Fruit & Vegetables
Fruits and vegetables are nature’s most enriched superfoods to provide you a burst of multiple healing and strengthening nutrients. Research reveals that fruits and veggies pack up loads of minerals, vitamins and antioxidants, and they must make up at least one-third of our daily diet.
Experts widely recommend the consumption of at least five portions of vegetables and fruits every day in order to boost your mental and physical health.
A study that attempted to analyse the benefits associated with consuming fruits and vegetables every day. The results revealed that the participants who consumed five servings each day experienced marked reductions in their risk factors for suffering from heart disease, heart strokes and several kinds of cancers.
12. Dairy Products or Dairy Substitutes
Dairy products are one of the most effective ways of including calcium into your daily diet. This powerful nutrient is vital for the healthy growth of our bones, and in order to prevent the development of osteoporosis when you hit your old age, it is essential to consume calcium regularly. Dairy products also provide rich concentrations of magnesium and potassium, two nutrients that are vital to boost the health and strength of the heart.
However, if you are lactose intolerant, it is highly advisable that you steer clear of all dairy products. You can always ask your doctor or nutritionist to recommend you a good quality calcium supplement to add to your daily diet.
There are several calcium-fortified substitutes that you can pick out instead of dairy milk, such as cheese, yogurt and fortified soy milk.