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The food you eat every day plays a major role in your overall health and wellbeing. A balanced diet can help reduce the risk of heart disease, diabetes, certain cancers, weak bones, and muscle loss with aging. Choosing nutrient-dense foods that provide vitamins, minerals, fiber, healthy fats, and protein is one of the most effective ways to support long-term wellness. Here are 10 healthy foods you can include more often in your daily meals. 1. AlmondsAlmonds are rich in healthy fats, vitamin E, magnesium, fiber, and antioxidants. They support heart health and provide lasting energy. Choose unsalted almonds and control portions since they are calorie-dense. 2. ApplesApples are a great source of fiber and phytonutrients that support digestion and heart health. Eating the skin provides extra insoluble fiber for a healthy digestive system. 3. BeansBeans are packed with plant protein, fiber, iron, folate, and potassium. They improve digestion, support heart health, and serve as a low-fat alternative to meat. 4. BlueberriesBlueberries contain powerful antioxidants like anthocyanins, which support brain and memory health. They also provide vitamin C, vitamin K, and fiber. 5. BroccoliBroccoli supports immune health, eye health, and detoxification. It improves iron absorption and provides calcium and vitamin C. 6. SalmonSalmon is an excellent source of omega-3 fatty acids that support heart, brain, and joint health. It is also a high-quality protein with relatively low mercury. 7. SpinachSpinach is rich in vitamins A and C, iron, potassium, and carotenoids. It promotes healthy vision and cellular function. 8. Sweet PotatoesSweet potatoes are high in beta-carotene, vitamin A, potassium, and fiber. They support eye health, immunity, and energy levels. 9. Vegetable JuiceVegetable juice offers vitamins, minerals, and antioxidants in a convenient form. Choose 100% vegetable juice with low sodium. Whole vegetables are still better due to fiber content. 10. Wheat GermWheat germ contains thiamin, folate, magnesium, zinc, and antioxidants. It can be added to cereals, smoothies, or yogurt for a nutritional boost. Final ThoughtsNo single food provides all nutrients. The key is eating a variety of whole, nutrient-dense foods while limiting added sugar, excess salt, and unhealthy fats. Small daily choices can create lasting health benefits. Disclaimer:This content is for educational purposes only and does not replace professional medical or nutritional advice. Always consult a qualified healthcare provider or dietitian before making major dietary changes.

Vomiting in newborns can worry parents, but it is not always a sign of serious illness. Understanding the possible reasons can help you respond correctly and know when medical care is needed. Spit-Up vs Vomiting Normal spit-up is small in amount, gentle, and does not affect weight gain.Vomiting is forceful, larger in volume, and may be linked with discomfort, poor feeding, or slow weight gain. Common Causes of Vomiting in Newborns Gastroesophageal reflux (GER)Milk flows back from the stomach into the food pipe because the valve is still immature. This often causes frequent spitting up after feeds. OverfeedingNewborn stomachs are small. Feeding too much or too fast can stretch the stomach and lead to vomiting. Food intolerance or allergySome babies react to cow’s milk protein or soy. This can cause vomiting, stomach upset, and irritability. Infections or illnessConditions like stomach infections or urinary infections may cause vomiting along with fever, diarrhea, or tiredness. Digestive blockageRarely, a blockage in the intestine can cause persistent or projectile vomiting. This needs urgent medical care. When to Seek Medical Help Get medical attention if your baby has: – Frequent or continuous vomiting– Projectile vomiting– Vomiting with fever, weakness, or dehydration– Blood in vomit– Poor feeding or slow weight gain Simple Home Care Tips Feed smaller amounts more often to avoid overfeeding.Burp your baby during and after feeds to reduce trapped air.Keep your baby upright for 20-30 minutes after feeding to lower reflux.Maintain hydration by following your doctor’s advice if vomiting continues. Final Thoughts Vomiting in newborns can happen due to reflux, feeding issues, infections, or allergies. While occasional spit-up is normal, persistent or forceful vomiting should never be ignored. Early attention helps prevent dehydration and other complications. Disclaimer: This content is for educational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider if your newborn has ongoing vomiting, unusual symptoms, or feeding problems.