{"id":17405,"date":"2023-06-22T23:22:53","date_gmt":"2023-06-22T18:22:53","guid":{"rendered":"https:\/\/dailyausaf.com\/en\/?p=17405"},"modified":"2023-06-22T23:22:53","modified_gmt":"2023-06-22T18:22:53","slug":"top-ten-foods-for-health-you-need-to-know","status":"publish","type":"post","link":"https:\/\/dailyausaf.com\/en\/food\/top-ten-foods-for-health-you-need-to-know\/","title":{"rendered":"Top ten foods for health, you need to know"},"content":{"rendered":"<p>Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older.<\/p>\n<ol>\n<li><strong> Water<\/strong><\/li>\n<\/ol>\n<p>Drink 8 to 12 cups of water daily.<\/p>\n<ol start=\"2\">\n<li><strong> Dark Green Vegetables<\/strong><\/li>\n<\/ol>\n<p>Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.<\/p>\n<ol start=\"3\">\n<li><strong> Whole Grains<\/strong><\/li>\n<\/ol>\n<p>Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.<\/p>\n<ol start=\"4\">\n<li><strong> Beans and Lentils<\/strong><\/li>\n<\/ol>\n<p>Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.<\/p>\n<ol start=\"5\">\n<li><strong> Fish<\/strong><\/li>\n<\/ol>\n<p>Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.<\/p>\n<p><em><strong>Read more:\u00a0<a href=\"https:\/\/dailyausaf.com\/en\/health\/nutrient-rich-foods-that-may-help-with-brain-health-you-need-to-know.html\">Nutrient-rich foods that may help with brain health, you need to know<\/a><\/strong><\/em><\/p>\n<ol start=\"6\">\n<li><strong> Berries<\/strong><\/li>\n<\/ol>\n<p>Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.<\/p>\n<ol start=\"7\">\n<li><strong> Winter Squash<\/strong><\/li>\n<\/ol>\n<p>Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.<\/p>\n<ol start=\"8\">\n<li><strong> Soy<\/strong><\/li>\n<\/ol>\n<p>25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).<\/p>\n<ol start=\"9\">\n<li><strong> Flaxseed, Nuts and Seeds<\/strong><\/li>\n<\/ol>\n<p>Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts \u2013 1\/4 cup \u2013 in your daily diet.<\/p>\n<ol start=\"10\">\n<li><strong> Organic Yogurt<\/strong><\/li>\n<\/ol>\n<p>Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Water Drink 8 to 12 cups of water daily. Dark Green Vegetables Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":17406,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[347,7],"tags":[1045,8158],"class_list":["post-17405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-food","tag-health-tips"],"_links":{"self":[{"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/posts\/17405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/comments?post=17405"}],"version-history":[{"count":0,"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/posts\/17405\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/media\/17406"}],"wp:attachment":[{"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/media?parent=17405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/categories?post=17405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyausaf.com\/en\/wp-json\/wp\/v2\/tags?post=17405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}