“To keep the body in optimal health is a duty, otherwise we shall not be able to keep our mind strong and clear.” Buddha
1. NUTS
As a vegetarian adding a vast variety of nuts to your diet is important whether through milk, cake, or drink. The two most nuts that every person must have daily are Brazil nuts and walnuts.
Brazil nuts are an incredible source of selenium and just having two Brazil nuts a day gives you 175% of your required intake.
Selenium helps boost immune function, improve hair and nail health, and support a healthy thyroid.
Walnuts are a major source of omega-3s. Omega-3s have been shown to help prevent heart diseases, and strokes, control lumps, eczema, and rheumatoid arthritis and play protective roles in cancer.
2. Blueberries
These dark berries are filled with an enormous number of antioxidants, and it also helps with cardiovascular diseases and cancers.
It also helps with our skin and hair and contains Vitamin C which is important for immunity. You can use pomegranates or cherries or any other dark berries if blueberries are not available near you or if not in season.
3. Olive Oil
Olive oil is a vital part of the Mediterranean diet. They are rich in antioxidants which make them anti-inflammatory which means they can reduce redness, swelling or pain in the body. Some anti-inflammatory agents are being studied in the prevention and treatment of cancer.
Olive oil has fats that can help reduce your bad cholesterol and increase your good cholesterol. You can drizzle olive oil on your salads or sauté vegetables in it can help your heart keep healthy.
Note: Do not cook with olive oil on a high heat
4. Seeds
You can use many seeds for daily consumption like
Chia seeds
- CALORIES- 137
- FIBER- 10.6 GRAMS
- PROTEIN- 4.4 GRAMS
- OMEGA- 3 – 4.9 GRAMS
- OMEGA 6- 1.6 GRAMS
- MAGNESIUM AND MANGANESE- 30% OF THE RDI
Sunflower seeds
- CALORIES-164
- FIBER-2.4 GRAMS
- PROTEIN-5.8 GRAMS
- OMEGA 6- 6.4 GRAMS
- MANGANESE- 27% OF THE RDI
- MAGNESIUM-23% OF THE RDI
Flex seeds
- CALORIES-152
- FIBER-7.8 GRAMS
- PROTEIN- 5.2 GRAMS
- OMEGA 3- 6.5 GRAMS
- OMEGA 6- 1.7 GRAMS
- MANGANESE- 35% OF THE RDI
- MAGNESIUM- 28% OF THE RDI
Hemp seeds
- CALORIES-155
- FIBER- 1.1 GRAMS
- PROTEIN- 8.8 GRAMS
- MAGNESIUM-45% OF THE RDI
- ZINC- 21% OF THE RDI
Sesame seeds
- CALORIES- 160
- FIBER-3.3 GRAMS
- PROTEIN-5 GRAMS
- OMEGA 6- 6 GRAMS
- COPPER- 57% OF THE RDI
- MANGANESE-34% OF THE RDI
- MAGNESIUM- 25% OF THE RDI
Pumpkin seeds
- CALORIES- 151
- FIBER- 1.7 GRAMS
- PROTEIN- 7 GRAMS
- OMEGA 6- 6 GRAMS
- MANGANESE-42% OF THE RDI
- MAGNESIUM- 37% OF THE RDI
- PHOSPHORUS- 33% OF THE RDI
Seeds can help reduce blood sugar, blood pressure, and cholesterol. They are a reliable source of dietary fiber which can slow the digestion rate and keep your digestive system healthy.
It also helps stave off aging. They are also rich in minerals like selenium, copper, zinc, and magnesium. Seeds also prevent weight gain.
5. Dark chocolate
You should have a small piece or a bite of dark chocolate every day. It would help satisfy your sweet craving but also is a powerful source of antioxidants, reduce heart disease risk, improve brain function, improve blood flow and lower blood pressure, reduces stress, and lower the risk of diabetes.
6. Water and electrolytes
Every single part of our body needs water but consuming only water is sometimes not enough. Electrolytes increase hydration and they can nourish you in many ways.
They enhance performance, promote sleep, improve immunity, stabilize blood sugar, strengthen the muscles and bones, prevent kidney stones and treat headaches.
7. Coriander cumin and fennel tea
According to Ayurveda coriander, cumin and fennel are queens of all teas. As a trio, they promote detoxing in the body and stimulate the lymphatic system, the system in the body that removes toxins and helps in digestion. You can use this tea to start your day in the morning.
8. Leafy vegetables
Leafy vegetables are cooling and purifying, and the bitter flavor of these vegetables is nutritious and helps stimulate the liver to help balance out the sugar levels.
They also contain folate also known as B-9, which is important in the formation of red blood cells, cell growth, and function and is also needed for healing and repair in the body. It is also responsible for the elasticity and hydration of the skin.
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