5 Must-Haves You Are Missing from Your Diet

A lot has been said about how to stay healthy and the modifications that we need to make in our diets to do so. Generally the diets that the doctors and dieticians prescribe are very boring and do not tempt people. Also it is very difficult to stick to these diet plans. Below mentioned is a list of simple five foods that should be a part of your diet and might be missing.
1. Green beans
Green beans are a rich source of healthy body fibre. Foods rich in fibre put an end to weight gain and even help in weight reduction. Studies conducted by the journal of nutrition suggest that people who have food rich in fibre can reduce weight without dieting and following strict schedules of physical workouts. The study also suggested that every 1000 calories that we intake should be backed by 8 grams of fibre. Along with weight reduction, these green beans also contain various other essential nutrients like vitamin b, minerals etc that are very important for overall well being. So fill up your plates with these beans that can taste very good and at the same time keep you healthy.
2. Salmon
Consuming fishes like Salmon and Tuna can fulfil your needs of omega-3 fatty acids which saves the skin from harmful ultraviolet rays of sun. It promotes the skin’s cancer fighting ability and significantly reduces the development of precancerous cells by more than 30%. Omega-3 fatty acids present in salmon protect the walls of the cells from damage caused by free radicals. Studies conducted by American journal of clinical nutrition suggest a consumption of 5 ounce of salmon fish every week. Apart from keeping the skin healthy, it is also very good for the brain development.
3. Blueberries
Berries like red raspberries, blueberries and strawberries are very effective in increasing the levels of good HDL cholesterol which lowers down the blood pressure. These berries are also very good for the health of your heart. Blueberries contain a mixed variety of polyphenols which is health promoting compound. These berries also make the blood thinner and help in opening the blocked arteries which reduces the risk of getting strokes. Eating blueberries daily for 8 weeks regularly can improve your heart’s health drastically.
4. Watermelon
Watermelon is a food that is comprised mostly of water. Apart from tasting very good these water rich foods help you in staying full at lower calories. The red colour of watermelon contains lycopene which is a type of anti oxidant. Lycopene helps in fighting heart diseases and prevent a variety of cancers. Other foods that have similar properties are cucumber which contains 95% water content, Green salad which contains 90% water and strawberries which are 91% water. However drinking water with these water rich foods is very dangerous.
5. Avocado
Some people think that Avocados are high on fat and that’s why it should not be a part of your diet. Not all fats are bad. Avocados contain monosaturated fats which are good for heart health. Consumption of avocados also prevents prostate cancer. It also contains anti disease compounds such as lutein, beta-carotene and vitamin E which are quite essential for overall health. Replacing milk with avocado in your favourite smoothie is a great way of using this food. It makes the smoothie more creamy along with adding nutritional value to it.

Source- http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_foods_you_should_be_eating_for_your_best_body_inside_and_out?page=5
Source- http://edition.cnn.com/2007/HEALTH/diet.fitness/11/06/cl.healthful.foods/