DHAKA: The healthiest foods are nutrient-dense and contain no added sugar. Eating a wide variety of healthy foods is a smart way of supplying your body with all the essential nutrients. Make your daily diet healthy and balanced by adding these must-have food items, reports thehealthsite.com.

Spinach: Spinach is one of the most nutrient-dense foods you can eat as it is extremely low in calories. It is a rich source of plant-based omega-3 fatty acid and folate which help reduce the risk of heart disease, stroke, and osteoporosis. Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues.

Yogurt: It helps boost the immune system. It provides protein, calcium and key vitamins that support stronger bones and a healthy metabolism. Yogurt is a probiotic that is good for digestive health. You should always opt for low-fat and plain varieties of yoghurt.

Tomatoes: Tomatoes are best for health because they are packed with more of the antioxidant lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Avoid ketchup and pasta sauces with added sugar and corn syrup.

Carrots: Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds. These compounds are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

Blueberries: Blueberries are rich in fibre and vitamins A and C that boost cardiovascular health. They also contain high amounts of antioxidants that counteract damaging free radicals in the body. Vegetables are lower in sugar than many other fruits.

Beans: They are one of the best vegetarian sources to get complete protein. They are full of anthocyanin, an antioxidant that has been shown to improve brain function. Also, they are rich in fibre and loaded with iron and vitamin B, which play a key role in energy metabolism.

BDST: 2138 HRS, NOV 14, 2014