Top 6 healthy foods you should include in your overall diet

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By Selija Achaya

Do you know the food you are consuming may be unhealthy? Walking into the famous grocery store does not mean you are getting high-quality yet healthy foods. Not everything green has all the essential nutrients you require for your well-being.

Getting healthy foods seems like a challenging task, from ingredients to preparation and our busy schedules. That is why most people prefer fast foods that are cheap but unhealthy.

Unhealthy foods harm our bodies by increasing cholesterol levels and causing lifestyle diseases like heart disease and Diabetes.

Here are the best healthy foods you can easily integrate into your diet.


Heart-healthy fats and delicious taste are not all to love about them. You will get nearly 20 percent of your daily fiber in a one-half-cup serving of avocado, plus cholesterol-lowering fats.

Eating a diet that contains plenty of avocados reduces the chances of getting lifestyle-related conditions.
Numerous studies have found that a predominantly plant-based diet that includes avocados can help lower the risk of heart complications, Diabetes, and obesity.

They also promote a healthy complexion of fantastic hair, increased energy, improved vision, prevention of cancer, and overall lower weight.


Eggs are among the most significant source of protein with minimal calories (Zero fat and Cholesterol). One egg has a lot of calories and 6 grams of protein.

On the other hand, egg yolks contain vitamin B12 and vitamin A. They are also rich in lutein and zeaxanthin-two antioxidants that help keep eyes healthy and avoid the cause of blindness in people above 50.

And protect your skin from UV damage, as well is essential for pregnant women.
Depending on how you want your eggs, there are various ways to bring out an egg’s nutrients.

Eggs are among the most significant source of protein with minimal calories (Zero fat and Cholesterol). One egg has a lot of calories and 6 grams of protein.


Oranges are your go-to source of Vitamin C. They not also can serve as a snack but also as a significant recipe ingredient in various dishes.

Nowadays, orange juice has an integral part of a healthy breakfast, promoting a healthy start to the day.

They’re mainly available in two categories; sweet and bitter, but people love the sweet one, making it the most consumed.

An orange should have smooth textured skin and be firm and plump according to its size, as this will have higher juice content than those that are either spongy or lighter in weight.

Oranges are high in Vitamin C, lower Cholesterol prevents skin damage, controls blood sugar level, and keep blood pressure in check.


Like most berries, blueberries are a great source of fiber and nutrients that most people do not get enough of.

Fiber helps keep your digestive system healthy, protect your heart, prevent cancer, and improve your waistline.

Raspberries are one of the best breakfast foods for weight loss.
All berries are good for your health. They are great for smoothies, yogurt, or even oatmeal.


Fish is one of the most healthy foods in this world. It has loads of essential nutrients, such as protein and vitamin D.

Fish is an excellent source of omega-3 acids, incredibly important for your body and brain.

Fish and other seafood products such as lobster and octopus effectively boost brain health and prevent and treat depression.

When loaded with essential nutrients, it lowers your risk of heart attacks and strokes, improves sleep quality, and avoids asthma in children.

Chicken breast

Chicken breast has low fats and calories but is too high in protein. Since chicken fat is concentrated on the skin, chicken breasts sold are skinless and boneless, thus healthy.

Compared to red meat, chicken contains two to three times more polyunsaturated fat and monounsaturated fat—healthier fats.

Chicken also has a total carbohydrate count of 0, no trans-fat, and is low in sodium. It is not a source of dietary fiber.

Chicken breast is a versatile and adaptable protein source. You can efficiently serve it in countless ways across myriad cuisines globally.


This is a major vegetable in most of our Kenyan households. It contains vitamin A which is good for your immunity and overall bone structure.

Kale doesn’t need to be overcooked. Wash, chop and fry or steam lets it retain its evergreen nature to maintain its nutrients.

Its nutrients are good for brain development because of its Omega 3 elements.


Taking care of yourself is the best thing. Eating healthy food is rewarding your body.

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