Yoghurt
Yoghurt is said to be a 2,000-year-old food, hence its health benefits cannot be disputed. As it undergoes fermentation, hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria to the body are produced.
Yoghurt helps boost immune system and helps provide protection against cancer. Efforts should be made to drink at least one cup of this calcium and protein-rich drink a day. You can start your day with yoghurt topped with blueberries, walnuts and honey among others.
Yoghurt is said to be a 2,000-year-old food, hence its health benefits cannot be disputed. As it undergoes fermentation, hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria to the body are produced.
Yoghurt helps boost immune system and helps provide protection against cancer. Efforts should be made to drink at least one cup of this calcium and protein-rich drink a day. You can start your day with yoghurt topped with blueberries, walnuts and honey among others.
Always opt for plain low-fat yoghurt as a perfect base for creamy salad dressings and dips. An added advantage of this drink is its ability to be made into smoothie. Just blend one cup low-fat yoghurt, one cup fresh or frozen blueberries, one cup carrot juice, and one cup fresh baby spinach for a nutrient-rich blast.
Blueberries
As blueberries are said to contain more antioxidants than any other fruit, they can help prevent cancer, diabetes, and age-related memory.
Studies show that blueberries, which are rich in fibre and vitamins A and C, also boost cardiovascular health. Aim for one cup fresh blueberries a day, or half cup if frozen or dried.
Blueberries maintain most of their power in dried, frozen, or jam form.
Black beans
All beans are good for your heart, but none can boost your brain power like black beans.This is because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half cup serving provides eight grammes of protein and 7.5 grammes of fibre. It is also low in calories and free of saturated fat.
Walnuts
Walnuts are richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken. A serving of walnuts -- about one ounce, or seven nuts -- is good anytime, but especially as a post-workout recovery snack.
Walnuts substitutes are almonds, peanuts and hazelnuts. It can be eaten by sprinkling on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.
Oat
One other healthy food that should be for breakfast is oats. They are packed with soluble fibre, which lowers the risk of heart disease.
Oats are loaded with carbs, but the release of those sugars is slowed by the fibre, and because oats also contain 10 grammes of protein per half cup serving, they deliver steady, muscle-friendly energy.
Oats can be served with ground flaxseed on cereals, salads, and yoghurt.
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