Wednesday, October 25, 2017

How To Make Yourself Drink More Water Everyday

How To Make Yourself Drink More Water Everyday

We know the reasons for drinking water in the summer, to replenish the lost fluids that we sweat or perspire out of our bodies, but do we need to drink as much water in the winter to be healthy, and how do we do this?

Well, despite the cold temperatures in winter, our bodies do require more water to keep the skin well hydrated, moist, and well replenished.

Although your nose could be running again (due to the dropping temperatures), you need to drink more water to keep all systems functioning properly, and for your body's wellness.

drink more water together

Well, you'll be surprised how much water your body needs in those cold and chilly winter days.

Although unknown to many, dehydration is possible in both hot and cold weather climates, with most people ditching the water bottle on the slightest hint of cold weather.

Many will go for hours, and even days before they can think of having a glass of water.

Since our thirst reflexes aren't that strong, the body gets dehydrated pretty fast, leaving us vulnerable to infections and other health conditions.

Some of the conditions that surface due to cold weather, such as coughing, cold and flu, see the body lose a fair amount of fluids.

Drinking plenty of water and fluids is the first step to recovering from most of these conditions. Ensuring body cells are well hydrated not only boost your energy levels but gives your immune system a boost as well.

We have outlined below are a few tips on how to drink more water especially when it's cold outside.

Set A Target Per Day On How Much To Drink

Set a target to drink at least 600ml of water every day. Although you may not feel thirsty this time of the year, walking around with a water bottle can help you reach this goal.

Filtered and sparkling water is mostly recommended for better body and cell hydration.

If in the office, consider drinking at least one glass of water every hour. You could also make soup, tea, vegetable salads, and fruits to supplement the water intake.

Have A Glass Of Water After Meals

Always serve your meals with a glass of still or sparkling water. You are more likely to drink water while having lunch, or moments later, and especially when served with the main course.

Having a glass of water between meals also helps regulate your appetite too.

drink more water

Drink A Cup Of Tea (Herbal, Green Or Black Tea Is Great For You)

healthy herbal tea

Having a cup of tea daily increases your fluids intake very easily.

In addition to increasing your fluids intake, black, herbal, and green tea are rich in antioxidants, catechins, and other healthy properties.

You can also take herbal tea to treat digestive disorders as well as food cravings.

Consider Warm-Boiled Water With A Slice Of Lemon

warm water and lemon

If you're struggling to drink more water on chilly days, why not consider drinking warm water from a cup.

The warm water will not only help keep you hydrated but also raise your body temperature.

Also, chuck in a slice of lemon in the warm water to give the drink and your health a boost.

Add Fresh Fruits And Vegetables To Your Meal Plan

fruits and vegatables for water intake

While drinking warm water and tea is a viable option, many people still struggle to empty an entire bottle of water in their bellies.

Adding fresh vegetables, succulent fruits, berries and soups to your diet plan can help increase your water intake.

The best thing with eating vegetable salads, or even juicy fruits in between meals, is that your body benefits from more healthy fruits and vegetables, while increasing your water intake.

Consuming fresh fruits and vegetables also helps to reduce your calorie intake significantly, helping to lose weight.

Always Have A Bottle Of Water Within Reach

Take a bottle of water in the car, or just a glass to your desk at work.
Doing this should make it easy to take a few sips in between tasks, or while you drive around town.

Having water within reach during winter is highly recommended as many people suffer from headaches and migraines commonly related to excessive dehydration.

Always remember your water bottle and to include the tips above throughout the whole year to ensure you keep hydrated, keeping your body and immune system healthy and feel great.

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Tuesday, October 17, 2017

What Are The Best Nuts To Eat For Your Health

What Are The Best Nuts To Eat For Your Health - optimised

Nuts such as walnuts, cashews, almonds and so many more are so underrated as nutritious snacks, even though they are rich sources of protein and healthy fats with some even containing bonus nutrients.

Snacking on nuts can certainly help to trim your waistline, improve heart health, lower cholesterol levels, all help in weight control and reducing the risk of serious illness.

Our nut guide will help you find out which nuts can offer a protein boost, which one is rich in calcium, and how much fat each type contains:



Almonds have extensive health benefits and are frequently used as a healthy solution for relief from heart disorders, constipation, respiratory disorders, impotency, Anemia and diabetes.

Almonds also help in maintaining healthy hair, dental care, and skin care (psoriasis).

Almonds also contain two important brain nutrients, L-carnitine and riboflavin, that assist in the health and development of the human brain, showing increased brain activity.

Sweet almonds are edible while the bitter variety are used for making almond oil, which is an oil commonly used for adding flavor to food. While they are typically eaten raw, many people also include them as ingredients in casseroles, salads, and other dishes.

Almonds are a highly nutritious type of nut and a rich source of magnesium, iron, phosphorous, calcium, and vitamin E. They also contain niacin, copper, selenium, and zinc.

Compared to other types of nuts, almonds are the most packed with beneficial components and nutrients.

Cashew Nuts

cashew nuts

Cashews are calorie rich with 100g of cashews containing 553 calories. They are full of minerals, vitamins, soluble dietary fiber, and numerous health-promoting phytochemicals that help protect from cancers and diseases.

Cashews are full of “heart-friendly” monounsaturated fatty acids such as palmitoleic and oleic acids that help increase the good HDL cholesterol and lower the harmful LDL cholesterol in the blood.

Cashews are a rich source of essential minerals. Selenium, zinc, magnesium, iron, copper, potassium, and manganese is particularly concentrated in the cashew.

A handful of cashews in the daily diet provide sufficient quantities of the minerals and can help prevent deficiency diseases.

Cashew nuts are also a rich source of many essential vitamins such as thiamin (B1), riboflavin, pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). 100g of nuts provides 32 percent or 0.147 mg of the daily recommended pyridoxine levels. Pyridoxine lowers the risk of sideroblastic anemia and homocystinuria. The vitamins are also critical to carbohydrates, fat, and protein metabolism at a cellular level.



Pistachios are rich in the beneficial nutrients like all nuts. However, they have unique properties that distinguish them from the rest.

Pistachios are versatile, which means that they can be eaten alone as a snack, in baked products, as a crunchy coating for meat or fish, mixed with dried fruits in trail mix, or on top of a salad.

Nuts typically contain massive quantities of proteins in relation to their size, and pistachios are no exception.

The body breaks the protein down into its constituent amino acids that are used for repairing tissues or the creation of new molecules.

Eating foods rich in proteins also helps you feel satiated, thus lowering your cravings for unhealthy foods later on. It is the reason why pistachios are the ideal mid-afternoon snack.

Pistachios have a high fat content, but this is not necessarily a bad thing. Only 2 grams of the fat is unhealthy saturated fats with the rest being polyunsaturated and monounsaturated fats that help protect the heart. This includes omega-3 fatty acids, which have been associated with higher levels of “good” cholesterol and lower levels of “bad” cholesterol.

Pistachios are a rich source of antioxidants and contain vitamins A and E, which both have antioxidant properties, making pistachios a great way to take advantage of the oxidative damage-fighting effects of the vitamins.

Pistachios also contain the mineral Phosphorous, which is an element that’s important for proper physiological functioning. Getting sufficient phosphorous strengthens the bones and ensures that cells are able to continue to produce energy.

Pistachios also contain vitamin B6 and getting sufficient B6 via the diet helps keep the brain sharp and can improve cardiovascular health.

Macadamia Nut


Macadamia nuts are creamy, crunchy, and sweet.

They are often considered a high-fat indulgence as opposed to a healthy food, but they contain a range of health-boosting and nutritious nutrients that make them an important component of your everyday diet.

The macadamia not is completely free of cholesterol and rich in healthy monounsaturated fats that help you lose weight, clean your arteries, and lower cholesterol levels.

Macadamia nuts even lower the level of triglycerides, which is a type of body fat the lowers the risk of coronary disease.

Macadamia nuts are rich sources of omega 7 fatty oil and palmitoleic acid. Omega 7 fatty oil provides the building blocks for enzymes, put your appetite under control and regulate the burning of fat. Palmitoleic acid reduces fat storage and increases the metabolism of fat.

The macadamia nut has a high flavonoid content, which is converted into antioxidants and helps protect cells from environmental toxins and damage. Antioxidants in the body search for and destroy free radicals thus protecting the body from various ailments and diseases.

Macadamias have a significant protein content, which is an important component of our diet and responsible for forming muscle and connective tissue in the body.

Macadamia nuts contain about 7 percent of dietary fiber, which provides roughage, promotes satiety, helps reduce constipation and other related diseases, and aids digestion.

The phosphorous in macadamia nuts plays various important roles including metabolism, the mineralization of teeth and bones, as well as the transportation and absorption of nutrients. Calcium, also found in macadamia, aids the formation of bones and teeth. The manganese in macadamia nuts helps the body deposit new bone tissue to ensure that your skeleton stays strong as you age.

The omega 3 present in macadamia reduces the severity of arthritis and prevents osteoporosis.

Macadamia nut oil is a rich source of oleic acid that plays a critical role in reducing inflammation that helps lower the symptoms of asthma.

Macadamias also provide numerous health benefits besides the ones mentioned here. Make sure that you always include Macadamias nuts them in your diet.

Pecan Nut

Pecan nuts

The pecan nut is one of the most popular edible nuts. It comes from the pecan tree, which is a big deciduous tree that’s a member of the hickory family.

Pecans typically have a buttery rich smell that’s beige on the inside and golden brown on the outside.

Pecans have a high fiber content, which boosts heart health by lowering the risk of coronary heart disease and contains monounsaturated fats such as oleic acid and phenolic antioxidants that are good for the heart and help prevent strokes and coronary artery disease.

The fiber in pecans helps boosts the health of the colon and promotes regular bowel movements by helping the colon work more efficiently by cleaning out the gastrointestinal system. It also helps keep hemorrhoids, colon cancer, and colitis at bay.

Phosphorous is one of the minerals in the body in most abundance after calcium. Close to 85 percent of phosphorous is found in the teeth and bones while the remaining 15 percent is found in tissues and cells. Besides cleansing the waste from the body, phosphorous and calcium promotes teeth and bone health. Phosphorous is also important for the growth and repair of tissues and cells and the production of RNA and DNA. It even helps prevent muscle pain caused by exercise.

Pecans are a rich source of magnesium. Magnesium has powerful anti-inflammatory properties and reduces inflammatory indicators within the body, including C-Reactive Protein (CRP), Tumor Necrosis Factor Alpha (TNF), and Interleukin 6 (IL6), and reduces inflammation in the arterial walls and reduces the risk of arthritis, cardiovascular disease, Alzheimer’s, and various other inflammatory ailments.

Pecans contain many anti-oxidants including vitamin E, vitamin A, and ellagic acid. The antioxidants fight and get rid of free radicals and help protect the body from various chronic diseases such as premature aging of the skin.



Walnuts are single-seeded, round stone fruits that come from walnut trees. The walnut tree is a native of eastern North America, but it is now commonly grown in Iran, China, as well as within the U.S. in Arizona and California.

Walnuts rank top among all nuts when it comes to antioxidant value. Walnuts contain more polyphenols (healthy antioxidants) compared to other nuts such as almonds, pecans, and brazil nuts. Consuming just seven walnut halves daily is enough to enjoy some of the benefits this amazing nut offers.

Walnuts contain monounsaturated and polyunsaturated fatty acids that have been shown to reduce the levels of harmful LDL cholesterol and triglycerides thus lowering the risk of heart attacks, strokes, and cardiovascular disease.

In research trials comparing weight loss using diets that either exclude or include nuts, the diets that included nuts showed an increase in weight loss.

Walnuts are a rich source of mineral copper. A severe deficiency of copper can lead to conditions like osteoporosis where bones become less dense and thinner, which makes them more susceptible to breaking and fractures. Copper also plays a critical role in maintaining elastin and collagen, which are critical structural components of the body. If the body does not have enough copper, it cannot replace the collagen that provides the building blocks for bone or even the damaged connective tissue, which can lead to a variety of issues including joint dysfunction.

Walnuts contain manganese in high amounts. Manganese is known for preventing osteoporosis in combination with minerals such as copper and calcium.

Magnesium is also present in walnuts and is important for the formation of bones since it helps with the absorption of calcium in the bone.

You can improve the quality of your sperm by including walnuts in your diet and this can enhance fertility.

Walnuts also help prevent neurodegeneration conditions like Alzheimer’s and Parkinson’s disease that affect your quality of life and brain function. A diet rich in foods like walnuts early in life helps prevent brain diseases in the later years.

High-fiber and healthy diet foods like walnuts help reduce the risk of kidney stones, irritable bowel syndrome, hemorrhoids, and even stroke.

Brazil Nuts

Brazil Nuts

Brazil nuts are fast becoming the go-to food for improving health and promoting longevity.

Not many foods can boast of the ability to protect against cancer, enhance sexual performance, and boost your metabolism as Brazil nuts can.

The majority of health benefits associated with Brazil nuts can be linked to the high selenium content. Brazil nuts are the richest source of bioavailable selenium. Selenium is an antioxidant that plays several critical roles in the human body.

The selenium in Brazil nuts speeds the process of cell turnover, provides a natural glow to the skin, helps reduce aging, skin dryness, acne, and various other skin conditions.

The high quantities of antioxidants present in Brazil nuts stimulate the production of glutathione that fights free radicals that destroy skin collagen. The Vitamin E found in the nuts helps maintain the integrity of the skin and mucus membrane cells.

A lack of essential nutrients in the body can lead to hair issues like stunted hair growth, hair falling out, breaking hair, and poor quality hair. Brazil nuts are rich in selenium, which is an important trace mineral that is very important for hair health.

Selenium promotes the production of glutathione, which is one of the most important antioxidants responsible for protecting the body from free radical damage, which helps with various conditions like cancer and heart disease.

Brazil nuts contain “triiodothyronine”, which is an active enzyme that helps produce the active thyroid hormone, along with providing various nutrients that help boost the immune system.

Brazil nuts are also rich in protein and fiber that help keep hunger under control thus reducing weight. The nuts also contain omega 3 fatty acids in high amounts that help reduce the risk of cardiovascular diseases.

Brazil nuts are a rich source of copper, which is a vital mineral for the skeletal system as part of the formation of bone tissue as well as connective tissues.



Hazelnuts are the edible kernels of the Betulaceae or “birch” family of trees. Hazels are incredibly sweet and nutritious. They are also high in energy and offer a wide range of health benefits.

Hazelnuts are made up of phytochemicals such as kaempferol, proanthocyanidins, and quercetin and are part of the group of edibles called flavonoids. Flavonoids are generally known to promote circulation of blood within the body, brain health as well as decreasing the symptoms of numerous allergies.

Apart from being packed with numerous health enhancing phytochemicals, hazelnuts are also rich in healthy minerals, vitamins and dietary fiber. All these health-benefiting nutrients help to boost the immune system that protects the body from diseases and cancers.

Hazels are also rich in folate which is an essential B vitamin that helps prevent cases of megaloblastic anemia.

Hazelnuts are an excellent source of vitamin E. Vitamin E is a natural antioxidant that promotes the integrity of skin tissues and mucous membranes by reducing the number of “free oxygen radicals” in the body.

Hazelnuts are gluten free meaning they can be used in the preparation of gluten-free foods and meals for people who are gluten sensitive, allergic to wheat or suffering from celiac disease.

Hazelnuts are a convenient source of healthy minerals such as selenium, zinc, magnesium, iron, copper, calcium, potassium and manganese. Phosphorus and magnesium promote efficient bone metabolism while iron helps to prevent microcytic anemia.

These nuts are also good for the heart as they are high in mono-unsaturated and poly-unsaturated fats and low in unsaturated fats that are considered unhealthy. Hazelnuts also have high oleic acid content. Oleic acid helps to reduce amounts of LDL or bad cholesterol while increasing amounts of HDL or good cholesterol in the body.



Chestnuts may seem like your average, everyday nuts, but they actually have a good number of health benefits to offer, such as lowering of blood pressure, boosting the immune system, protecting cardiovascular health, managing diabetes, strengthening bones, as well as improving digestive health and overall metabolism.

Chestnuts are also known to prevent a number of chronic illnesses as well as increasing cognition and mental performance.

Chestnuts are rich in dietary fiber and are considered low glycemic foods, which means that they help to control how fast blood sugar levels rise and fall. This, in turn, helps to prevent sudden drops and spikes in blood sugar, which can be fatal in patients who suffer from diabetes.

On top of this, chestnuts have a high concentration of Vitamin C and other natural antioxidants which makes these nuts the ideal foods to boost the immune system. Vitamin C does an amazing job of boosting the immune system as it's a natural antioxidant and it promotes the formation of white blood cells that seek out free radicals in the body before they cause major health problems.

Chestnuts are also a good source of copper which helps the body to absorb iron and also promotes the development and growth of bones.

These nuts also have another crucial nutrient which is Magnesium. Magnesium helps with bone mineral density, reducing the effects of aging on the body and a wide range of other health benefits.

You can also find a high concentration of dietary fiber in chestnuts. Dietary fiber helps to stimulate peristaltic movements in the small and large intestines, which in turn regulate bowel motions as well as preventing digestive discomfort and inflammation. Fiber also helps improve absorption of nutrients, which means that you get more out of the foods you eat.

The chestnut has unlimited health benefits. Chestnuts are high in B vitamins and potassium, which help improve neurological development and flow of blood to the brain. This leads to improved concentration, memory and focus.

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Friday, October 13, 2017

Check Out Our Tips For Losing Weight On A Budget

Check Out Our Tips For Losing Weight On A Budget

Trendy fitness classes and fad diets can be quite pricey. However, it is worth noting that you do not have to spend big bucks to reach your weight loss goals. Here is a look at nine tricks that could help you lose weight relatively fast and at a fraction of the cost.

Consider Preparing Meals At Home

working in the kitchen

Instead of ordering costly ready to eat meals, which are often loaded with calories, consider cooking your meals at home.

Shopping for, and using some of the healthy recipes available, is one of the best ways to prepare your low-calories yet delicious meals.

According to a recently conducted study, planning out meals for the entire day can help you realize your weight loss goals.

Cooking high-fiber meals such as whole grains and beans from scratch will leave you feeling fuller for longer and are cheaper alternatives to processed grains and not-so-lean proteins.

Eliminate Portion Control Guesswork

small portions

Some of the weight-loss programs out there work because they portion meals on your behalf.

Studies have shown that almost everybody underestimates how much they are eating most of the time.

Instead of going for expensive pre-portioned meals, consider getting acquainted with proper portion sizes, as this will help ensure you cap your overeating tendencies.

To make sure you are on the right track, start by using a measuring cup or kitchen scales to measure your food servings. Do this until you can measure portions without using measuring equipment.

It is also vital that you do your best to make recipes that have built-in portion control, such as casseroles that can be divided easily.

Prepare Food in 100 Calories Packs

packets of food

Get yourself a set of kitchen scales and pull out those measuring cups.

Measure out separate servings of your preferred healthy snacks (nuts, whole-grain crackers, etc.) and pack them in small zip-top bags or reusable containers.

For a waist-conscious yet super-affordable snack, consider preparing homemade popcorn as your preferred snack. Popcorn kernels do not cost that much, and you can always air pop them in your microwave.

Just put two tablespoons of your popcorn kernels in a brown paper bag, fold the opening a couple of times to seal and place the bag in the microwave. Set the timer for several minutes and let the popcorn cook.

When the popping sounds start to recede, that means your popcorn is ready. 3 cups of cooked popcorn offer 105 calories and 3 grams of fiber, provided you have not added butter. The great thing is that popcorn is whole grain.

Track Everything You Eating

track everything

Studies have shown that documenting everything you eat will go a long way in helping you lose weight.

Consider buying a notebook for this specific purpose or getting a food-tracking app, there are a few out there, most being free.

The point is to make sure that you write everything you eat down to help you aware of what you are eating, making it easier for you to put a rein on mindless snacking.

Get More Creative With Exercising Options

There is no need to spend a monthly gym fee just to get in shape when you can always find fun yet easy activities you enjoy doing for free.

If you have just started out, consider starting with simple things like taking walks on a daily basis. Start slow and then build your speed and time.

Have Fun With A Partner

exercise partner

One powerful resource that you have at your disposal is your social network.

Consider finding a friend who's also looking to lose weight and come up with a plan to help each other get in shape and stay motivated.

Studies have shown that when buddies participate in a group weight loss program, it's easier for them to reach their weight goals and stay in shape longer than those doing the same program working on their own.

Another study conducted in 2011 showed that when co-workers placed in separate groups and competed against each other, the teams were able to drop more weight than individuals who followed the same weight-loss program on their own.

Don't Be A Bore And Treat Yourself

Having something to motivate you to reach your goals can go a long way in keeping you driven. However, the incentives should not involve food.

Consider taking the night off from your daily to-do's and simply relax while watching a rented movie.

Increase Your Veggie Intake

eating vegetables

Eating more vegetables is one of the best ways to lose weight and to ensure all-rounded health.

They not only packed with lots of fiber and water, but they are also are low in calories, leaving you feeling fuller for longer and eating less.

Save money by shopping for vegetables that are in season. Frozen vegetables are a good bargain since they contain as much nutritional value as fresh veg considering they are picked and frozen while they are still in their prime.

Eat Less For More Weight Loss

Eating less is one of the best ways to lower your weight and costs too, especially if you are cutting down on all the right things.

Start off by cutting down on pricy meats, like beef and poultry, to about 3-ounces per serving.

Alternatively, consider swapping meat for inexpensive vegetarian proteins, like eggs, tofu, lentils, and beans, in some of your meals.

When eating out, consider eating half of the main course and save the rest for lunch the next day

Eating less is one of the best ways to whittle your waistline and stretch your budget.

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Wednesday, October 4, 2017

Does Bottled Water Have Fluoride In It?

Does Bottled Water Have Fluoride In It

You want to take care of your health and the health of your family, and one of the healthiest practices you can take up is drinking plenty of water.

Water hydrates the body and is essential for many of the functions within the body, which is why it is so important to drink the purest water available.

For most people, tap water is water that should be avoided at all costs.

Even if your water supply goes through municipal treatment plants, which it does for most people, it can still contain chemicals or other substances in trace amounts.

tooth decay

Chlorine is one chemical that is in water in small traces and it is used to make drinking water as safe as it can be.

Flouride is another chemical that is added to water to help reduce tooth decay, but there are many arguments that there are other health risks caused by Flouride.

If tap water has so many chemicals, including fluoride, does bottled water have fluoride, too?​

The answer is yes and no as it depends on the type of bottled water being consumed.

Most of the time, bottled water has been purified, distilled or it is from a spring and remains untreated, therefore does not contain chemicals like fluoride. However, you will find that there are some springs from which bottled water comes from that do contain very small amounts of fluoride.

When buying bottled water, you need to do your research and investigation to find the water source of each bottle and if there has been any treatment to the water before bottling.

To do this, you need to read the labels. If you cannot find the answer on the label, then search for the company's website or contact them and ask the question.

Is Fluoride Bad For You?

There is a debate about fluoride being added to drinking water because, while it does help prevent tooth decay, there is no proof that the amounts added to municipal supplies make that much of a difference.

Flouride in high amounts can cause problems for babies and those with compromised kidney function, along with reports on making your bones brittle over time.

bottled water PH levels

Studies have been carried out that show that the amounts in public water supplies do not keep children from getting dental fluorosis. 

Dental fluorosis is a condition that creates bright white spots on the teeth. This is not necessarily a hazard to their health, but some studies show that a child’s IQ can be damaged by fluoridated water.

Most people opt to drink bottled water these days because of the dangers that they have heard about with fluoride.

People want to be sure that the water they drink from a bottled source is free of this substance, but does bottled water have fluoride or is it truly pure?

Many products are pure and do not contain fluoride, but you need to read the labels. Even when bottled water products have been deionized or distilled, they can still contain minute amounts of fluoride.

If the label says there is no fluoride, then it is safe to assume the water is completely free of the chemical.

Another reason to read labels is that some bottled water producers will add fluoride to the product. According to the US FDA, there are limits on how much fluoride can go into a bottled product. These limits range from about 0.8 milligrams to 2.4 milligrams.

If you are concerned about drinking bottled water for your family’s health that does not contain fluoride, always read the labels carefully.

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Monday, September 25, 2017

8 Healthy Foods To Eat Everyday For A Long Healthy And Happy Life

Healthy Foods To Eat Everyday

The human body depends greatly on the foods we eat for nutrients and replenishment, which is one of the reasons why you are advised to eat healthy and well-balanced meals for your well-being.

It’s also important that you know what to eat, how much your body requires, and when to eat.

healthy and well-being

In addition to eating healthy, regular body exercise is needed to help promote proper cell, tissue and muscle development among other essentials.

Taking a 30-minute walk, jogging, or even swimming all come in handy in ensuring a perfect fit body.

Adding the right foods in your diet plan can also help boost your health and vitality.

Some of the best foods for optimal health and performance are outlined below.



Avocados are rich sources of oleic acid, antioxidants, proteins, and essential oils among many other nutrients, with many nutritionists recommend having a piece of an avocado every day.

Some of the potent properties in avocados help safeguard the body from oral and breast cancer and help boost your eyesight too.

Antioxidants, on the other hand, protect cells from free radicals that cause aging and even cancer.

Having an avocado daily also helps lower blood cholesterol levels, hence good for your heart.


Broccoli is among the richest sources of folic acid, calcium, beta-carotene, vitamins, antioxidants, and dietary fiber.

All these nutrients come in handy in preventing premature aging, boost digestive health and also promote strong, healthy bones.

Consider having several servings of this cruciferous vegetable several times a week for maximum benefits.



Beans are a rich source of proteins, dietary fiber, and most importantly, iron.

Nutritionists also believe that beans help boost faster absorption of iron into the bloodstream.

Iron is essentially needed for the manufacture of blood, red blood cells, and platelets.


Green Tea

Green tea has been a favorite beverage for many people.

Green tea is high in flavonoids, potent antioxidants that slow down the aging process, boost metabolism, and also help protect brain cells and gums.

Green tea, however, contains caffeine, a compound some people may not be comfortable with. Nonetheless, caffeine levels in green tea are much lower as compared to dark coffee.

Green Tea


The human body is incapable of producing essential omega 3 fatty acids. These fatty acids play a critical role in keeping the skin healthy, nourishing the hair, increasing elastin and collagen production and contains powerful anti-inflammatory properties.

Salmon, however, helps provide this essential ingredient, which also helps boost one's cognitive functions, and protect body cells from inflammation.

Eating regular amounts of salmon can help fight anxiety and depression.



Garlic contains more than just flavoring agents. It contains potent antiseptic, antiviral, antibacterial, and anti-oxidative properties that play a huge role in fighting infections.

Adding garlic to your meals can help protect the stomach, colon, heart, and prostate from damage.

In addition to this, the high natural sulfur content protects body cells from cancer.



Although many of us tend to overlook bananas, a banana a day helps boost digestive health and also increases potassium supply to the system.

Potassium neutralizes sodium in the system thus preventing heart conditions and high blood pressure.

In addition to this, bananas pack nutrients that help helpful bacteria in the colon to thrive.


Assortment Of Nuts

Nuts are potent sources of healthy fats, vitamins, minerals, and proteins.

Walnuts, for example, contain vitamin E, high-quality proteins, and alpha-linolenic acids.

The same applies to Almonds that pack essential oils, omega fatty acids and proteins.

The best thing about nuts is that you only need a handful to sustain you the entire day. Feasting on nuts also helps boost digestion. 

mixed nuts

Many of the foods outlined above are abundantly available in most parts of the world.

Including the above, eating fresh fruits, seeds, and vegetables as part of your diet plan can help you get and maintain a healthy body, boosting the body's ability to fight infections.

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