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Top 10 Health foods for Kids and Adults

Top 10 Health foods

Here is the list of Top 10 Health foods for Kids and Adults. According to the Division of Responsibility theory of child feeding, it’s the parent’s responsibility to provide a reliable family meal time and a balanced meal with foods from all the food groups. It’s the child’s responsibility to decide what, and how much, to eat. By cooking balanced family meals now, you set the stage for your children to develop healthful habits in the future!


1. Chickpeas

This is the best available super food which is a legume of the family Fabaceae. Famously known as gram, or Bengal gram and sometimes known as Egyptian pea, ceci, cece or chana. These seeds are high in protein.

Per 100 gm there is – Calories 364, Total Fat 6 g, Cholesterol 0 mg, Sodium 24 mg, Potassium 875 mg, Total Carbohydrate 61 g, Protein 19 g etc.  They are rich in both soluble and insoluble dietary fiber. You can serve it along with grilled fish, paneer etc. It keep your system clean and prevents spike in blood sugar.


2. Mushrooms

These can help alleviate the immune system and make it work optimally. Edible mushrooms are the fleshy and bears a edible fruit bodies of several species of macro fungi. They can be grown at home or collect from natural setting. Mushroom appear either below ground or above ground where they may be picked by hand.

Per 100 gm, contains – Calories 38, Total Fat 0.5 g, Sodium 9 mg, Potassium 506 mg, Total Carbohydrate 7 g, Protein 1.5 g and 52% Vitamin D. You can add this to salads to increase the immune-boosting properties of the dish.

 Multigrain breads

3. Multigrain breads

Switch from white bread to the healthier multigrain breads is the better idea now. Choose whole wheat and other grains can cleans your system and slows the absorption of sugar. All multigrain means is that the bread is made with more than one type of grain. These grains could all be refined grains and not whole grains.


4. Cabbages

Cabbage is a leafy green or purple biennial plant, grown as an annual vegetable crop for its dense-leaved heads. It has only 33 calories in a cup of cooked cabbage, is low in fat and high in fiber. It is full of vitamin K and anthocyanins that help with mental function and concentration.


5. Cauliflower and red bell pepper

Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a superfood. It contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells. They significantly improve blood pressure and kidney function. 

Red peppers are the belle of the ball at any buffet table. Red peppers contain almost 300 percent of your daily vitamin C intake. They are a great source of vitamin B6 and magnesium. It support healthy night vision and  are packed with antioxidants.


6. Turmeric

Turmeric may be the most effective nutritional supplement in existence. It has major benefits for your body and brain. It has been used in India for thousands of years as a spice and medicinal herb. These compounds are called curcuminoids.  It has powerful anti-inflammatory effects and is a very strong antioxidant.


7. Carbs

“carbohydrates make you fat.” They don’t. Sure, if eaten in unnecessarily large quantities they could contribute to weight gain. In fact—carbohydrates are a healthy addition to your diet. Here are 6 reasons to keep carbs in your diet. Carbs can help boost your mood. Carbs are good for your heart. Carbs will keep your memory sharp.


8. Spinach

One cup of raw spinach contains 27 calories, 0.86 grams of protein, 30 milligrams of calcium, 0.81 grams of iron, 24 milligrams of magnesium, 167 milligrams of potassium, 2813 IUs of Vitamin A and 58 micrograms of folate. Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, heart rhythm, a healthy immune system and maintaining blood pressure.


9. Onions

Onions are part of the allium family of vegetables and herbs, which also includes chives, garlic, scallions and leeks. Flavors can vary from sweet and juicy with a mild flavor to sharp, spicy, and pungent. Allium vegetables have been cultivated for centuries for not only their characteristic, pungent flavors but also for their medicinal properties. The possible health benefits of consuming onions include lowering the risk of several types of cancer, improving mood and maintaining the health of skin and hair.


10. Walnuts

Last, but not the least – this is a great nut among the Top 10 Health foods. Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts etc. Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits. One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Walnuts may help reduce not only the risk of prostate cancer. Walnuts contain several unique and powerful antioxidants. 

One comment

  1. wow… everything is awesome , tasty and healthy for kids. except that cabbage which i dont like at all

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