4 healthy and unhealthy foods

As a drink:

Water

Natural spring water is our source of hydration. It prevents dehydration. It keeps us light and full throughout the day. It may not have any nutrition value but contains minerals and 5mg of sodium. Men has 50% of water in their bodies whereas, women have 55%. 10 glasses of water daily is recommended.

If we do not have sufficient fluid intake, there is a higher chance of getting headaches and fainting while exercising. Drinking fruit juice may be good for energy but some contain a lot of sugar especially apricot nectar so water is the best drink for our general health.

As a fruit:

Oranges

Oranges are super nutritious containing high levels of vitamin C (88%) to boost our immune system, to fight and prevent colds and flu's. 1 orange is equal to 1 glass of Vitamin C. Or if you eat 2 mandarins everyday for 2 weeks, you will notice that you won't get sick easily. Vitamin C also comes as a tablet or a chewable option if needed extra.

As a vegetable:

Broccoli

Broccoli is the most healthiest vegetable. It's high in potassium with 316mg and antioxidants. It prevents cancer, lowers cholesterol, eye health, diabetes, heart health, brain functions, slows down ageing, dental health, bones and joints, and protects skin from UV sun radiation. The taste may be bad as a start but once you get used to it a few times you will surely love it.

As a meat:

Salmon

All seafood's are a good source of Omega 3 and high in protein, (22g). Fish is good for the brain and eye vision. So it can decrease risks of depression, Alzheimer's disease, and dementia. It should be consumed 2 times a week for a healthy diet.

The most healthiest fish is Salmon and the least healthiest is Tuna because it contains a lot of sodium. Fish oil and fat is also unhealthy so it is recommended to be avoided.

An important warning with fish consumption: Eating any type of fish with dairy products like milk and yogurt is a very dangerous thing to do because of too much histamine in the body. (Histamine intolerance). It can cause food poisoning and even lead to death if not reversed early.

This may not be the case for everyone if you have no sensitivity with your stomach but if the fish was not fresh, if you have stomach problems and if you're pregnant it can trigger it.

What to avoid:

Sugar

Sugar includes glucose, fructose, and galactose. It has no nutrition value but only 100g of sugar per serve. Healthy sugar is only in fresh fruits. Sugar is a tasty guilty pleasure but excessive sugar everyday is dangerous for ages 30 and up. Sweets, cakes and chocolate can cause diabetes because it is a disease that results in too much sugar in the blood (high blood glucose).

Diagnosis of diabetes may not be the case for everyone but it is a risk to take into account especially if your genetics has it. Too much sugar in the bloodstream can have symptoms like, excessive thirst, hunger, urination and unable to empty bladder.

Salt

Salt is filled with high sodium (38,758 mg). Salty foods like snacks can cause high blood pressure leading to hypertension, kidney disease, kidney stones and stomach cancer. Too much salt effects can have excessive thirst, swollen feet or hands and headaches. Limiting your salt intake is a good start for your heart health.

Oil

Oil fat has a total of 100g. It can be the most dangerous thing to put into our bodies because oily foods such as, chips, pizza, burgers, margarine, butter, cheese, salami, sausages and ham are high in cholesterol which can cause acne, weight gain, obesity, high blood pressure, heart disease, stroke and of course high cholesterol levels in senior people.

Besides, the type of oil you use for cooking is also an important choice you should apply. For example, using only olive oil is healthier because its a fruit oil. Overall, Limiting oil consumption is a very demanding advice for doctors patients.

Flour

Flour is high in carbohydrates (76g) excessive carbs can result in constipation, weight gain, obesity and even fatality. Carbs aren't they delicious... bread, croissants, pastry, borek, spaghetti. But the more you eat your carbs the more you crave for it. That's how addictive it can be.

So it's a good idea to cut off some carbs, do some exercise to burn off those calories, lean more on fruits, vegetables, dairy products like milk, yogurt and eggs and a small portion of cheese but some can have a lot of fat especially feta because it contains a lot of sodium (1,116 mg) so ricotta is a healthier choice.