Grow foods in your diet will help your body to build stronger and healthier bones, muscles, teeth, and blood. The grow foods not only make you taller and vigorous, but it also improves your brain health by increasing your alertness.
Grow foods, or protein-rich foods, are needed the most by children, pregnant and breastfeeding women, the elderly, and athletes.
Protein-rich grow foods you need daily include:
Glow Food
Glow foods are abundant in minerals and vitamins that help strengthen the immune system so it can efficiently fight off viruses, infections, and diseases. These vitamins and minerals also aid in the faster healing of wounds, repair of damaged cells, as well as to keep glowing skin, shiny hair, bright eyes, and healthy nails.
You can get your daily dose of beneficial nutrients and minerals from a wide variety of colorful fruits and vegetables. To achieve the benefits of Glow foods, it is best to try different types of fruits and vegetables every day, if possible.
Mineral-rich glow foods:
- Dark leafy greens like spinach, kale, bok choy, and lettuce
- Shellfish such as oysters, mussels, scallops, and clams
- Avocado, banana, apple, orange, grapes, and kiwi
- Soymilk, soybeans, and munggo or mung sprouts
- Dairy products like milk and cheese
- Cashews and peanuts
- Fish and beef
- Whole grains
Vitamin-rich Glow foods:
- Colorful fruits like mango, oranges, papaya, pineapple, banana, berries, grapes, pomegranate, grapefruit, pear, melon, tomato, and avocado
- Dark leafy vegetables like malunggay (moringa), kangkong (water spinach), savoy spinach, and kale
- Poultry (chicken or turkey), lean cuts of beef and pork, and fish (salmon, tuna, sardines, and mackerel)
- Potatoes, sweet potatoes, carrots, squash, bell peppers, asparagus, and green beans
- Dairy products like low-fat or nonfat milk and cheese
- Whole-wheat grains, brown rice, quinoa, and barley
- Broccoli, cauliflower, and cabbage
- Beans, nuts, and seeds

Key Takeaways
A healthy eating lifestyle does not mean you need to restrict yourself from all the foods you love eating. It’s about having a balanced diet where you can get all the nutrition you need. Including the right amount of go grow glow foods in your meals is a great way to maintain good nutrition and get back to eating healthy and living healthy.
Learn more about Healthy Eating, here.
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