what are the top 10 healthy foods

 Top 10 Foods for Health

1. Drink water. 8–12 cu
ps of water per day

2. Leafy, dark-green vegetables
At least three to four times a week, consume dark green vegetables. Broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach are all good choices.

3. Natural grains
At least twice or three times a day, consume whole grains. Look for whole wheat, rye, oatmeal, barley, amaranth, quinoa, or a multigrain when choosing your flour. 3 to 4 grammes of fibre per serving are found in a good source of fibre. An excellent source has 5 grammes or more of fibre per serving.

4. Beans and lentils
Try to eat a bean-based meal at least once a week. Try to add legumes, especially beans and lentils, to soups, stews, casseroles, salads, and dips, or eat them plain.

5. Fish
Try to consume two to three servings of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines, and tuna.

6. Berries: Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries, and strawberries.

7. Winter Squash: Eat butternut and acorn squash as well as other vividly pigmented dark orange and green-coloured veggies like sweet potatoes, cantaloupe, and mango.

8. Soy
To assist in lowering cholesterol levels, a low-fat diet is advised to include 25 grammes of soy protein each day. Try tempeh, edamame beans, soy milk, tofu, and texturized vegetable protein (TVP).

9. Nuts, seeds, and flaxseed
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your meals every day, or add 1/4 cup of moderately sized nuts to your diet.

10. Natural Yoghurt
1000 milligrammes of calcium per day are required for men and women between the ages of 19 and 50, and 1200 milligrammes for those over 50. Three to four times a day, consume calcium-rich foods, such as nonfat or low-fat dairy products. incorporate organic options.