Top 6 healthy food items to be included in your diet

You need to choose the food items that are healthy for your daily diet. The healthy food that you choose should be able to lower the risk of developing diseases, maintain a good body weight and improve your overall mood. There are many researches which have been conducted to find the various nutritional benefits of different kinds of food items. Listed below are a few healthy food items that are not only good for your health and nutritious but are also tasty. Do include them in your diet to lead a healthy life. rnList of healthy food items Apples:rnApples are rich in antioxidants and they help in combating free radicals. This healthy food makes your body capable of fighting against a lot diseases. It slows down the aging process and keeps your skin glowing. There are studies which show that the women who consume apples regularly have a 22% less risk of developing heart disease. Almonds:rnAlmonds are an excellent source of vitamin E, magnesium, calcium, iron, riboflavin and fiber. Almonds as a healthy food help you in maintaining balanced levels of cholesterol. They have more fiber compared to any other tree nut. The fatty acids contained in almonds are made up of 94% of unsaturated fatty acids. This explains why almonds are able to maintain the balanced cholesterol levels. Green leafy vegetables:rnThe risk of developing diabetes type 2 will be reduced if you consume dark leafy vegetables like cabbage or spinach, according to many studies. Spinach is a good source of vitamin C, A, B6, K and E as well as niacin, selenium, phosphorus, potassium, zinc, folic acid, copper, manganese, calcium, iron and betiane. Oily fish:rnThe fish species which come under the oily fish category are mackerel, salmon, trout, sardines, herring and anchovies. These kinds of fish have oil around the gut and in their tissues. Their lean fillets consist of 30% oil, especially omega 3 fatty acids. They are very much beneficial for the nervous system as well as for the heart. This healthy food is also known to provide great benefits for people suffering from inflammatory conditions like arthritis. Oily fish are also a good source of vitamin D and A. There are a few studies which show that when patients were on a low-fat diet along with oily fish supplements, the progression of prostate cancer was slowed on them. Broccoli:rnThis healthy food is a good source of potassium, fiber, calcium, phytonutrients and folic acid. The risk of developing diabetes, heart disease and some cancers is reduced because of the compounds like phytonutrients present in this food item. Broccoli also contains beta-carotene along with vitamin C. Wheat germ:rnIt is a part of the wheat which is germinated into a plant in order to grow, on the embryo of the seed. A common byproduct of the milling is germ, along with bran. Bran and germ are refined out of cereals. Wheat germ is very rich in various nutrients like folic acid, vitamin E, thiamin, magnesium, zinc, phosphorous as well as essential fatty acids and fatty alcohols. It is a very good source of fiber.