#1.LEAN PROTEIN

Humans need protein for healthy growth and development and to maintain muscle mass.

Eating protein with every meal can help regulate blood sugar levels and prevent spikes that can occur when eating only carbohydrates. This method can help people maintain their ability to focus.

The amount of protein a person needs depends on factors such as gender, age, and weight. Additionally, protein needs vary depending on the amount and type of activity a person does and whether they are pregnant or breastfeeding.

The United States Department of Agriculture (USDA) recommends that most Americans get enough protein, but they should choose lean meats and poultry and increase the variety of protein they eat, especially in -prefer meat for a short time. According to the USDA, adults need 5 to 7 ounces (oz) of protein per day. Here are examples of common healthy protein foods and their protein content:

1 slice turkey sandwich = 1 oz
1 small chicken breast = 3 oz
1 can tuna, drained = 3 to 4 oz
1 salmon steak = 4 to 6 oz
1 egg = 1 ounce
1 tbsp peanut butter = 1 oz
1 cup lentil soup = 2 oz
1 soy or bean burger patty = 2 oz
1/4 cup tofu = 2 oz
People should try to vary their protein sources to get a variety of amino acids and other essential nutrients.

2. WEALTH

Research shows that eating fruit every day can benefit your health. For example, a 2019 study of more than 16,217 adults with diabetes found that those who ate 5 or more servings of fruit per week had a lower risk of heart disease, stroke and death. fruit eaters. part of a tree. yield per month.

Specifically, nuts are more beneficial than peanuts in preventing chronic disease. A 2020 study shows that some people may be reluctant to eat nuts because of their high fat content.

However, the authors said that fruit is a nutrient that does not have a negative effect on weight. In fact, when they replace other unhealthy foods in the diet, they can help reduce weight.

Some people cannot eat nuts because of allergies. For those who can eat fruit, choosing unsweetened, unsweetened, unsalted fruit is a good choice. All fruits contain important elements such as calcium, magnesium and zinc. Brazil nuts are one of the best sources of mineral selenium, with just one nut providing 95.8 micrograms (mcg). That's more than an adult's daily requirement of 55 mcg.

3. BROCOLLI  AND OTHER CRUCIFEROUS  VEGETABLE

Cruciferous vegetables contain sulfur compounds called glucosinolates. These are beneficial for health. According to a 2020 study, glucosinolates regulate cellular and genetic pathways and may have anti-cancer and anti-inflammatory effects. The compounds can also be useful for the treatment and prevention of metabolic diseases, but scientists need to do more research to prove this. Here is a list of cruciferous vegetables that people can eat daily:

Broccoli
cabbage
radish
Cauliflower
Broccoli is sprouting
Brussels sprouts
In addition to sulfur compounds, cruciferous vegetables are a source of fiber and many important vitamins and minerals. Leafy greens like arugula and watercress also contain beneficial sulfur compounds.