5 foods you should eat at least thrice every week.


Foods have been seen to play extremely important roles in the human body. They are so important that they are the reason why many lifestyle diseases and challenges are prevalent when they are not done right. That implies that the appropriate consumption of "healthy" foods will eventually improve health and support wellness. It will keep you out of the risk of various lifestyle diseases.


Although healthy foods are not limited to one or two types only. They are in variations and forms. The two most important factors in deciphering the health-promoting ability of any food are its "form and source". The healthy food will be whole in nature/ state (whole food) and it will be plant-based. Putting these two together, we have "whole plant-based foods".

With these in mind, let us look at the top five foods you should have at least three times a week.

1. Beans

first on this list are beans. Beans are unique plant foods that are highly beneficial to the body and the earth where it is planted. They are a rich source of protein, carbohydrates, certain vitamins and minerals.


Beans are a very important protein source. They belong to a food group called legumes. They include kidney beans, soybeans, chickpeas, green peas, cowpeas etc. Gram for gram comparison of food nutrients, the regular cowpeas (beans) have more nutritional composition than any other animal source of just protein. A very sustainable way of loading up the protein in the plates other than eating disease-promoting animal sources. Although some experience the incredible effect of the fibres in beans as they help to increase bowel movement and steady removal of solid waste.

2. Vegetables and fruits

Vegetables and fruits are by far one of the most important groups of food in the food classification. Unfortunately, they are also one of the most ignored foods. They are naturally loaded with healing abilities. that are done by the phytochemicals, flavanols and pigments present in and on them. The beautiful reason that they can be eaten with little or no processing is the reason why they directly impart health with all of their contents.



Making fruits and vegetables a regular part of your staples may help you control high blood pressure, reduce the risk of cancer, cardiovascular diseases and other organ diseases, treat hormonal imbalances, manage body weights and so much more. Vegetables and fruits will include tomatoes, grapes, cucumbers, oranges, green leafy vegetables (like spinach, lettuce, beets, turnip etc), apple, banana, capsicum, carrots, watermelon, cabbage, cauliflower, broccoli, onions, berries, coconuts, pineapple, mango, lemon, etc.


3. Oats

Oats are often grouped as cereals and they are a very rich source of complex carbohydrates. They also are rich in fibre and beta-glucans that helps to remove harmful cholesterols from the bloodstreams and arteries to reduce the risk of cardiovascular diseases as well as other health complications. Oats are a rich source of minerals and vitamins like thiamine, manganese, zinc, iron, magnesium, and phosphorus.

Oats are a great meal at breakfast, topped with nuts or any dried fruit and plant milk. They can make a really healthy individual.






4. Chia seeds or flaxseeds

I had to put these two because they are phenomenal in their roles to improve our wellness. Chia and flaxseeds are highly filled with nutrients that help to maintain metabolism, manage body weights, reduce risks of cancers, hypertension, obesity, and other organ failures. Adding them as toppings on smoothies, mixes in pastries or even eating them directly have the same great effect.

5. Potatoes/ yam



Mostly grouped as tubers or roots, potatoes and yams are popularly known for their high carbohydrate contents. They are a staple that will help you eat adequate complex carbohydrates. They will help you stay full for longer and sustain your energy production. Adding tubers to soups, making porridges are very easy ways to enjoy them in your diet.

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