A healthy, nutritious diet has to be necessarily balanced. Only if it is balanced can a diet supply all the nutrients and build the body with all the wherewithal to fight all the infections and other diseases. Many seasonal foods in the season have higher nutrition and some of them inhibit certain diseases. Listed below are healthy nutritious foods that our body needs:

Apples: Apples are high in antioxidants. Researchers have found consuming an apple daily for six months reduces LDL cholesterol and increases the HDL.

Almonds: Almonds are found extraordinarily nutritious and contributing to health. It contains important trace nutrients like magnesium, iron, and fiber , vitamin E, riboflavin, vitamin B2 and calcium. It is a very heart friendly food and very beneficial if included as part of the balanced food. If 1½ oz. of almonds are roasted lightly salted almonds are eaten daily it was found that appetite is reduced, increased vitamin E and fat intake without weight intake. Among other attributes, it makes to the list of healthy protein foods .

Broccoli: Broccoli belongs to the cauliflower family and is rich in fiber, potassium, calcium, folate and phytonutrients, vitamin C, beta-carotene and antioxidants. Lightly steamed it has an enzyme Myrosinase which helps reduce the risk of developing cancer. Studies in the UK has shown its effect in reducing osteoarthritis.

Blueberries : Blueberries are abundant with nutrients like fiber , phytonutrients, and antioxidants. Phytonutrients help body fight diseases and act as a tonic than an essential nutrient. Studies have shown elderly who ate plenty of blueberries had better cognitive skills than their age group. Another study has seen that these discourage fat formation and encourages lipolysis.

Oily fish like sardines, salmons, mackerels have Omega 3 oil. Studies have shown these oils reduce inflammations and thus reduce arthritis while benefits heart a d nervous systems. These oils contain vitamin A and D. Fish oil extract has found to reduce the progression prostate cancer. These fishes are indeed very healthy protein foods .

Dark leafy vegetables : I f cons umed regularly in good quantity, dark leafy vegetables have been found to reduce the risk of type 2 diabetes. I, when uncooked or lightly steamed, is found to be abundant in antioxidants, fiber, vitamin A, B6, C, E and K and trace nutrients like selenium, copper, zinc, phosphorus, manganese, iron, niacin. Folic acid, betaine.

Sweet potatoes : Sweet Potatoes are rich in dietary fiber, beta-carotene, complex hydrocarbons , vitamin C and B6, and carotene in the pink and yellow varieties.

Wheat germ, avocado, and Oatmeal are other excellent nutritious foods.