Five foods to keep you healthy

A busy day doesn’t have to stand in the way of great health. Eat these five healthy foods to keep your energy levels up.

Citrus fruits: Says Dr Puja Tewari, Consultant, Fortis Hospital, Noida: “Citrus contains flavonoids, an essential nutrient that lowers the body’s production of cholesterol, and inhibits blood clot formation.” Lemons and grapes are especially welcome during summer.

Salmon: They are a rich source of essential Omega-3 fatty acids. Says Dr Aruna Gaur, Consultant, Rockland Hospital, New Delhi: “These are fats our bodies can’t produce, so it’s essential we include them in our diet.” Some of the benefits of Omega-3 include reducing the risk of heart disease and easing the symptoms of arthritis and inflammatory diseases.

Legumes: Compared to grains, the family of legumes, which includes beans, peas, peanuts and lentils, supply about the same number of total calories, but usually provide threeto-four times as much protein. Says Dr Tewari: “In addition to lowering cholesterol, the high fibre content of legumes prevents blood sugar levels from rising too rapidly after a meal, making them a good choice for individuals suffering with diabetes, and insulin resistance.”

Lean meat: Says Dr Gaur: “These are not only essential for building bones, and forming and maintaining nerve function, but also for fighting cancer, forming blood cells and keeping immune systems robust.” Lean proteins can be found in skinless chicken and turkey.

Eggs: Although they contain fats, yolk contains Vitamin A, some Vitamin B and also Vitamins D and E. Says Dr Gaur: “Egg white does not contain fat; it contains only 20 per cent whole egg calories and potassium. It is recommended that you eat three-to-four eggs a week.”