Top 8 beneficial foods to be included in diet .

1. Oatmeal : These are touted as the breakfast for athletes all around the worlds. Unlike other cereals that are loaded with sugar and stripped of all fibre , which give u a sugar loaded burst of energy and then drop drastically , allowing it to drop .
Oats are slow to digest and thus provide you a steady sustained flow of energy to take you through the first few hours of the day . Oats is also loaded with fibre .
Mix it with milk,yoghurt or nuts ; have it hot or cold but include it in your breakfast .

2. Tomatoes : Our tiny little red friends are lot more powerful and important than we ever imagine .
Tomatoes contain a carotenoid (a glass of highly unsaturated yellow to red pigments occurring in plants)called lycopene .
Not only this carotenoid proven to develop the immunity but also helps prevent heart attacks .
Research shows that lycopene in tomatoes can be absorbed more efficiently when turned into sauce, paste and ketchup ,thus making the tomatoes into one of the vegetables is good and beneficial than eating it raw . So always include the tomatoes in your food .

3. Almonds : Nuts have always managed to get a bad rap due to their high caloric value .
Thus they are often overlooked for their fibre and protein content as well as being an important source of healthy unsaturated fats and numerous beneficial minerals and vitamins .
While all nuts have benefits , if i had to name one as the most beneficial , it would have to be almonds .
Little do we realise not only almonds provide taste and textures to food, they also provide more complete nutrition in one handful than you can imagine .

4. Fish : Who would thought that our smelly friends from sea would be one of the most beneficial foods in the world ?
Usually fish is considered as the brain food , recent studies say that omega 3 fatty acids is what which make the fish a brain food .
Let us not forget the protein punch that fish provides us with , as well as delicious taste whether we decide to order it soaked in butter and garlic or whether we decide to go healthy and order it steamed and grilled .
Has every fish has its own taste and beneficial characteristics mackerel and salmon lead as far as omega 3 fatty acids content goes .

5. Milk : Something our mothers always told us to drink before we left our home ,when we were kids .
Think she had any idea that milk has one of the most highest quality sources of whole food protein ,with biological value second only to eggs ?
And don't forget the calcium content that milk provides which prevents our bones from getting weak early in our age .
Recent studies show that calcium could be beneficial in our battle against body fats .

6. Apple : Every fruit has its benefits to the human body .
Bananas are rich in heart-healthy potassium , strawberries are rich in disease fighting antioxidants ,water-melon is rich in heart-healthy and cancer fighting lycopene .
Apples are always overlooked due to the lack of vitamin C when compared to oranges .
Recent research say that apples have more antioxidant content than would be expected from there vitamin C content .
This antioxidant content is thought to come from other natural substances in apples, collectively called phytochemicals .
The nutritious content of apple is very favourable : a medium sized apple contain a mere 80 calories , with no fat or cholesterol as well as a whooping 5 percent fibre.

7. Garlic : It is worshipped by the ancient Egyptians ,chewed on by Greek Olympian athletes .
It aids in keeping the heart healthy ,wards off cough and cold ,reduces cholesterol and triglycerides , controls high blood pressure , and keeps away vampires and witches .
Yup, this aptly nicknamed 'stinking rose ' has many benefits and just not to make Italian dishes taste good .

8. Water : Maybe it isn't the best choice to include in the list of 'foods', but it is so very , very important to include water at all times of the day .
Water has been ranked by experts as second only to oxygen as essential for life .
The average essential body contain 55 to 75 percent of water . Two-third of our body weight is water. A human embryo is more than 80 percent of water . A new born baby is 74 percent of water .
The water you drink literally becomes you !
The functions of water go beyond just hydration . They include weight loss , aiding digestion, battling water retention , regulating body temperature , the kidney in excretion , lubricating our joints , list goes on and on and on .