A balanced diet is important for your health, and eating specific foods that provide essential nutrients daily can help improve your overall vitality and well-being. There are many foods, such as leafy greens, berries, and whole grains, which are full of things like vitamins, minerals, and antioxidants that help your body function at its best. Experts recommend you should eat these 18 foods every day to live a healthier life.
Nuts and Seeds
You should include nuts and seeds in your daily diet to reap their health benefits (as long as you don’t have a nut allergy of course!). Nuts like almonds and walnuts, as well as seeds, such as chia seeds, flaxseeds, and sesame seeds, are known to benefit your heart, increase your energy, and protect cells from damage. They’re stock full of healthy fats, protein, fiber, vitamins, and minerals. Good things come in small packages, as they say!
Leafy Greens
Always include some spinach, lettuce, collard greens, or kale on your plate. The darker the leafy greens, the better! Verywell Health says that “dark leafy green vegetables include vitamins A, C, K, antioxidants, fiber, folate, magnesium, calcium, iron, and potassium.” What more could you want? Eating leafy greens daily can help your immune system and improve digestion, amongst many other benefits. If you’re not a big fan of greens, try to hide them in a sauce or blend them into a smoothie.
Legumes
Legumes like lentils and beans are great if you’re a vegetarian or even if you just want an extra source of protein in your diet! Legumes are highly nutritious and full of protein and fiber. If you regularly eat legumes, they can help prevent chronic diseases and promote a healthy heart. An incredibly versatile food, legumes can be used in so many different ways, so it’s almost impossible to get bored of them!
Oats
Oats are a great way to start your day! They’re a breakfast option that offers many advantages to your health. Oats are high in fiber and are a great source of vitamins, minerals, and antioxidants. This means that they can help lower your cholesterol and balance your blood sugar levels. Oats are a much more nutritious choice than sugary cereals or breakfast bars, and making this choice each day can improve your overall well-being.
Berries
As well as being a deliciously sweet and tasty snack, berries contain lots of fiber, antioxidants, and vitamins. Fruits like strawberries, blueberries, and raspberries are great for your heart, cognitive function, and digestion. You can eat berries fresh, frozen, dried, as a dessert, in a smoothie, or as a snack, the possibilities are endless. I’m sure most of us would love to eat these mouth-watering treats every day; the health benefits are just a bonus!
Cruciferous Vegetables
A selection of vegetables including broccoli, cauliflower, and cabbage are known as cruciferous vegetables, and they’re famously good for you. These types of vegetables are great sources of numerous vitamins, minerals, and antioxidants. If you regularly include cruciferous vegetables in your diet, you can make the most of their ability to improve your immune system, assist in good digestion, reduce inflammation, and even fight off certain cancers!
Avocado
Avocados have become massively popular in recent years, with influencers making avocado on toast a sought-after dish. These influencers might have been onto something good, as this trendy fruit can have many positive effects on your health! Avocados contain healthy fats, potassium, fiber, and lots of vitamins, and can contribute to the health of your brain, lowering your cholesterol, and giving you energy for a long time. Jump on the avocado bandwagon!
Oily Fish
Omega-3 fatty acids are vital for heart health as well as brain health, and oily fish, such as salmon, mackerel, herring, and sardines are a great way to get your dose of omega-3. These fish are also packed with protein and vitamin D. While we technically shouldn’t have this as part of our diet every single day, to make the most of the health benefits, the NHS suggests “we should eat at least 1 portion (around 140g when cooked) of oily fish a week.”
Citrus Fruits
Oranges, lemons, limes, grapefruits, and other citrus fruits are well-known sources of vitamin C. The high level of vitamin C in these fruits can act as a powerful antioxidant, help build a strong immune system, and improve the health of your skin and bones. Citrus fruits also contain fiber and other vitamins and minerals, which further benefit your overall health. Try to eat oranges or drink orange juice frequently to reap these rewards.
Yogurt
Dairy is an essential component of a healthy diet, and yogurts in particular can be especially good for you! Healthy yogurts, such as Greek yogurt, are packed with protein and probiotics that are great for your gut health. There are many ways to eat yogurt regularly, including as a dessert, in dressings, or a smoothie. Just make sure you choose yogurts with less sugar and more protein to get the most out of this healthy treat.
Green Tea
Green tea has been around for centuries and is known to have various health benefits. This specific type of tea is packed with antioxidants, which help reduce inflammation, contribute to a healthy heart, and boost metabolism. Drinking green tea regularly can improve your brain function, reduce the risk of certain cancers, and improve your oral health. You should include this relaxing, refreshing beverage in your daily routine to make the most of these health benefits.
Brussels Sprouts
Whether you love them or hate them, there’s no denying Brussels sprouts are good for your health! They’re home to so many vitamins and minerals, such as vitamin C, vitamin K, folate, and fiber, as well as antioxidants. These balls of nutrients support good digestive health and boost your immune system. They might not be the tastiest food to some people but try to eat this vegetable as often as you can to cash in on its health benefits.
Garlic
Garlic is a staple in every kitchen around the world and is used in so many different dishes. As well as being rich in antioxidants and being an anti-inflammatory, garlic has medicinal properties. Garlic is also known to improve your immune system, heart health, blood pressure, and cholesterol levels. Make your meals more flavorful and improve your health and well-being by using garlic often. Its health benefits are as powerful as its smell!
Olive Oil
Most of us probably associate oil and oily foods with being unhealthy and bad for us; however, olive oil, especially extra virgin olive oil (EVOO), can actually help improve our health in a variety of ways! Olive oil contains healthy fats that lower bad cholesterol and blood pressure, as well as antioxidants, which support the health of your heart and reduce inflammation. The Cleveland Clinic “recommends 1 to 4 tablespoons of EVOO per day.”
Sweet Potatoes
You should opt for sweet potatoes over normal potatoes more regularly to make a positive impact on your health and take advantage of the vitamins and nutrients they offer. Rich in vitamins A and C as well as fiber and antioxidants, sweet potatoes can benefit your immune system, protect you from diseases, improve your vision, and boost your energy. Swap out some other carbs for sweet potatoes to live a healthier life!
Eggs
Many people eat eggs every day, and you should probably follow suit if you don’t! Eggs are highly nutritious and contain protein, healthy fats, vitamins, and minerals that can provide many benefits to your health. Eating eggs frequently can help you build muscle, give you a steady source of energy, and support the health of your brain. Scramble them, fry them, boil them, poach them, make an omelet, go egg crazy!
Dark Chocolate
Good news for all you chocolate lovers, dark chocolate can actually be good for you! As long as you eat it in moderation, this rich and delicious treat can provide benefits to your health. Dark chocolate can improve blood flow, lower blood pressure, and reduce the risk of cardiovascular disease. The antioxidants in dark chocolate can also improve your skin and reduce inflammation. If you want an excuse to eat chocolate every day, here it is!
Lean Meats
Chicken, turkey, and certain cuts of beef and pork are examples of lean meats, and these provide a great source of protein without the unnecessary saturated fats that other meats contain. Lean meats are full of nutrients like iron, zinc, and B vitamins that help your body produce energy, boost your immune system, and improve the health of your brain. Regularly substitute fattier meats with lean meats to see these benefits in action!
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