Top 10 All Rounder Foods

Here are the best and top 10 foods which make you fit overtime :

1. Oatmeal
2. Eggs
3. Milk
4. Dry fruits
5. Peanut butter
6. Soya chunks
7. Paneer 
8. Chickpeas
9. Brown/White Rice
10. Sweet Potatoes       

     1. Oatmeal

Oatmeals are the best and my personal favorite meal of the day. I have been eating from paste for 6 years. Oats are the best source of complex carbs and fiber-rich food. It helps to lower the cholesterol level of the body. Oats are the only cereal containing a globulin or legume-like protein, avenalin, as the major (70.89%) storage protein. Oat protein is nearly equivalent in quality to soy protein, which World Health Organization research has shown to be equal to meat, milk, beef, and egg protein. Oats can trigger celiac disease in a small proportion of people. Celiac disease is a permanent intolerance to certain gluten proteins in genetically predisposed people, having a prevalence of about 3% in the developed world. The use of pure oats in a gluten-free diet offers improved nutritional value from the rich content of oat protein, vitamins, minerals, fiber, and lipids. 

     2. Eggs

Eggs are complete quality food that consists of almost every vitamin except vitamin C. Eggs consist of 6 grams of protein and 0 grams of carbs, and some good fats, which are very beneficial for the brain and increasing testosterone levels. It is also considered as low calories food because it gives only 77 grams in an egg. I suggest you eat 2 whole eggs every day for a healthy and fit body not only from the outer appearance but inner also. You definitely see results within a week. Breakfast is the best option to eat even I am also eating since childhood. It does not have any disadvantages but remembers, if you want to eat more than 3 avoid egg yolk. Eat 2 whole eggs, and the left eggs should be only white.

     3. Milk

Milk is a dairy product; if you are lactose intolerant, you probably should avoid that, and if you are not, then you are one of the lucky people. Your body metabolism is very great to digest almost everything. The nutritional composition of milk is highly complex, and it contains almost every single nutrient that your body needs. One cup (240 ml) of whole cow’s milk with 7.7 grams provides protein and 8 grams of fats. Proteins in milk can be divided into two groups based on their solubility in water. Insoluble milk proteins are called casein, whereas soluble proteins are known as whey proteins. Casein is also called slow digestive protein, and whey is called fast digestive protein in a body.

Breast milk consists of 60% whey and 40% casein, whereas cow milk consists of 70% casein and 30% whey. Drink a cup of whole milk is great to kick start your day, and it also gives calcium to the bones.

     4. Dry fruits

India's ritual is to give dry fruits in the Diwali festival and spread happiness with well-being to everyone, even with neighbors, relatives, etc. In this category, I use to eat daily, i.e., Almonds, cashew, walnuts, and black resins. It gives me a lot of energy to do work with some good fats as well. Good fats are great for increasing sperm count in the male body and increasing concentration for the past many years. Dry fruits also make skin healthy and shiny by building immunity. This also helps to balance hormones and increase the quality of sleep.

     5. Peanut butter

Peanut butter is a plant-based food that is very rich in good fats and protein. Peanut butter is highly calorific food; this is why most people avoid that, but I generally use it during learning or shredding because this really fulfills my hunger and makes me help too fast for a long time. You can easily make this food at your home. You need to roast peanuts and crushed them or make them like a past. You also use jaggery that to make it more delicious. Peanut butter is cost-effective as well.

     6. Soya chunks

Soya chunks are the cheapest and best plant-based food on this list. 100 gram of soya gives around 54 grams of protein which means this is almost full protein for 60 kg person and it cost around 20 Rs in India. The nutritional value of soy protein is good, although the quality is not quite as high as animal protein. Soya chunks are best for females, but this is somehow restricted for men. If men take this above 30grms of protein from this, otherwise, this is great for all. It may decrease cholesterol levels in the body.

     7. Paneer

Paneer is a slow digestive food that provides a lot of benefits to the body. 100 grams of paneer gives 20 grams of protein and 22 grams of fat with minimal carbs, i.e., 5 grams. The best time to take paneer is at night. This works as a casein protein (slow digestive). I am focusing on protein more because this is not only for gym growers but for everyone. The work of protein is not just building muscle but also maintaining muscle mass, hairs, skin, etc... 

     8. Chickpeas

     9. Brown/White Rice

     10. Sweet potatoes