Prepare Healthy Food

Healthy Food
Healthy food is needed by the body to maintain organ function and ensure its performance. In general, the types of food belonging to the healthy food group contain a variety of nutrients. The requirements for healthy food (4 healthy 5 perfect), namely clean, have good and balanced nutrition. A healthy food balance is a food that contains carbohydrates, proteins, fats, and vitamins. Nutritional intake for the body can be obtained from a variety of healthy foods, not limited to just one type. It is advisable to consume a variety of menus to support the growth and development of the body. Consuming different types of food can provide different nutrients so that the nutrients needed by the body can be fulfilled.

Types of Healthy Food Choices

Healthy food should be able to provide a variety of nutrients in adequate amounts, including minerals and vitamins. Here are some types of healthy foods that can be choices and are good for consumption every day:


Green vegetables are the first-ranked healthy food because they have a complete nutritional content. Green vegetables that are good for health, include:

Broccoli, this one vegetable is rich in fiber, calcium, potassium, folate, and phytonutrients. This substance is a compound that can reduce the risk of heart disease, diabetes, and some types of cancer. Broccoli also contains vitamin C, antioxidants, and beta-carotene. One serving of broccoli, which is as much as 100 grams can give you more than 150 percent of the recommended daily intake of vitamin C.

Kale, There are various kinds of nutrients contained in Kale leaves. Vitamin C is one of the nutrients that kale has, and according to the United States Department of Medicine (USDA), kale also contains significant amounts of vitamin K, which is as much as 817 micrograms or 778 percent of the recommended daily intake.

Green Leafy Vegetables Studies have shown that eating lots of dark green leafy vegetables, such as spinach or cabbage, can significantly lower a person's risk of developing type 2 diabetes. Spinach, for example, is very rich in antioxidants, especially when boiled. Spinach is also a good source of vitamins A, B6, C, E, and K.

Fruits are also very important to consume because they contain high vitamins. The following fruits have a high nutritional content:

Apples, because they contain fiber, vitamin C, and other antioxidants.

Oranges, which are rich in vitamin C.

Avocados are high in healthy fats, potassium, and vitamin C.

Bananas, as a source of potassium.

Berries, such as blueberries and strawberries. It has high antioxidant and fiber content and is low in calories.

Meat and Eggs, Lean beef is a high source of protein and iron when compared to other meats. In addition, eggs also have the advantage of having complete nutritional content, namely protein containing complete essential and non-essential amino acids, vitamins, minerals, and unsaturated fats.

Nuts and Seeds, This food group is a type of healthy food that is crunchy and full of nutrients and various important minerals for the body, including magnesium and vitamin E. Nuts are a good source of vegetable protein, especially for those who are vegetarians.

Fish and Other Seafood Seafood such as fish is a good source of omega-3 fatty acids and iodine. Based on research, people who often eat sea fish have a lower risk of various diseases, such as heart disease, and tend to live longer.

Milk has a high content of minerals, animal protein, healthy fats, and vitamins. In addition, the calcium content in milk also has high levels. Milk is also processed into cheese, and fermented into yogurt which is good for digestion because it contains lots of good bacteria.

Eating healthy food is not only good for body function but can also reduce the risk of diseases, such as:


Salmon and other types of fish that contain omega-3 fatty acids are included in the group of healthy foods that are good for consumption. This type of food can help maintain the health of the heart organ, so it can reduce the risk of heart problems (arrhythmias) and also blood pressure. In addition, it can prevent inflammation and lower triglycerides.


Oatmeal is also good for heart health. This type of food is rich in fiber content, so it can help control cholesterol levels. For people with diabetes, oatmeal is a very important food because it can maintain blood sugar levels. These foods can nourish the heart by lowering bad cholesterol (LDL) because of their fiber content.


Consuming whole grains, such as wheat, brown rice, or corn as the main source of carbohydrates can reduce the risk of heart disease, diabetes, and several types of cancer, obesity, and other health problems. This is because protein, antioxidants, B vitamins, minerals (iron, magnesium, and zinc), and fiber are contained in these grains.

Green vegetable

Green vegetables contain lots of fiber, carotenoids, folate, phytochemicals, magnesium, potassium, and calcium. Carotenoids are pigments containing antioxidant compounds found in brightly colored fruits and vegetables. Carotenoids may also be associated with a reduced risk of heart attack, thereby making the heart healthy.


One orange contains vitamin C, carbohydrates, potassium, folate, calcium, thiamin/vitamin B1, niacin/vitamin B3, pyridoxine, and various other vitamins which are very good for heart health. The content in citrus fruits can also reduce blood cholesterol levels and increase the risk of good cholesterol.

Those are some types of healthy foods that are good for consumption and can help meet the body's nutrients.

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