Top 10 healthy foods you must eat every day

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Healthy foods are our best friend. It is the medicine we must consume each day. The right food lowers the risk of diseases and lessens everyday problems related to body, skin, and hair.

Just like we fuel our vehicles, in the same manner, we need to fuel up our body. The right food provides us energy, makes us healthier and more beautiful. These foods increase our life expectancy and help in making old age blissful.

Here we will discuss the top 10 foods we must aim to eat every day and why they are so good for us. In no particular order, this is a selected list of foods, each of which is equally healthy as the other.

Top 10 foods you must eat every day

Berries

All berries are packed with a bunch of nutrition. Strawberries, blueberries, and raspberries are all rich in vitamin and minerals. Out of all, raspberries are the most nutritious.  They are rich in fiber which makes them good for heart and aids with digestion and constipation. They’re loaded with antioxidants and have immunity-boosting properties.

 A cup of any berries contains more than a day’s worth of the recommended amount of vitamin C. Blueberries help in making memory sharper. Hence encourage your kids to have blueberries every day.

These berries can be used to create tasty and healthy recipes including cakes and desserts. Use them as much as you can.

Eggs

Eggs are rich in protein. It provides six grams of whole quality protein. Eggs contain choline, which is very important for pregnant women. Choline helps the body use Omega-3 fatty acids and Vitamin B. They are also great for the health of eyes, as they contain lutein and zeaxanthin.

Eggs are very important for growing kids. The protein and healthy fat (yolk) help in growing up fast, increase bone and muscle health. Eggs are good for hair health as well.

Eating at least 2 eggs every day is very good for health.

Sweet Potatoes

This tasty yet nutritious vegetable is a favorite among many of us. These are loaded with beta carotene. Beta carotene is a powerful antioxidant, that clear disease-causing free radicals from our system. Alpha and Beta carotene are also converted in our body into Vitamin A.

This is important to maintain the health of bones, eyes, immunity system and intestine. They also contain potassium, manganese, lutein, zeaxanthin. It also contains four times the daily dose of recommended Vitamin C.

Eating ½ cup of serving every day gives you all the talked about the benefits of this vegetable. Eat it for dinner or lunch or even enjoy it for breakfast. The healthy complex carbohydrate fuels the body with instant energy.

Pro tip: Sweet potatoes are known to be wholesome and energy boosters. Eat it after a long meal break to instantly fill-up your stomach or before a long meal break, when you know you can’t have anything for a long time.

Oatmeal

Oatmeal has a high soluble fiber content. This makes them extremely good for the heart and circulatory system as they help in reducing cholesterol level. Soluble fiber helps to boost metabolism which aids in keeping you filled up longer in the day.

Oatmeal is also helpful in weight loss and weight management. This is due to the 10 grams of protein received in only a ½ cup serving.

This becomes an even bigger powerhouse when topped with berries, an egg or even some avocado! This is one of the most versatile and healthy food to eat on a daily basis.

Broccoli

This vegetable is a great source of nutrition for bone, health because it contains vitamin A, C, K, and folate. Broccoli also helps the body fight cancer by supplying sulforaphane which stimulates the body’s detoxifying enzymes.

Broccoli also works as an excellent anti-cancer food!

Read more: https://www.bebolively.com/cancer-prevention-food/

Spinach

Packed with essential vitamins and minerals, these dark, leafy greens have endless benefits on our body. It contains Vitamin A, C, E, Potassium, and magnesium which helps in reducing the risk of diabetes and some types of cancers.

 It also a great source of Iron that boosts the hemoglobin levels in the blood and prevents anemia. Additionally, spinach also contains calcium, fiber, lutein, and zeaxanthin. These help to strengthen blood, bone, eyes, brain.

Baby spinach is more nutritious. Add them to your smoothies, salad, salad or curry. It tastes great eaten raw, blanched or cooked.

Salmon

This amazing food is a lean source of protein and high in omega-3 fatty acids. These nutrients help in fighting depression maintains heart health and fights against cancer. Salmon is also high in Niacin which may help preserve brain health. It helps to protect against memory loss and Alzheimer’s.

 1/3 of serving provides over 50% of the daily recommended intake. Another important thing to keep in mind comes while choosing between farm-bred and wild.

Farm- bred salmon contains as much as 16 times the toxin, Polychlorinated Biphenyl (PCB), compared to wild-caught. So it’s always better avoiding farm-bred and going for wild-caught!

Avocados

Avocados are a valuable source of “Healthy fat”.  It is also high in fiber and folate. It has been shown to lower cholesterol levels and aid in fighting against heart diseases.

Topping a salad or soup or any food with avocados automatically increases the absorption of important nutrients like beta carotene!

Garlic

Garlic is classified as a vegetable. Generally not eaten alone, garlic is added for flavor and taste. It is often overlooked because of its strong smell. It is indeed a food that must be eaten every single day due to its anti-inflammatory properties.

 It contains a compound called allicin, which lowers cholesterol levels and blood pressure. It also has antiseptic and anti-bacterial properties as it inhibits the growth of bacteria such as E.coli.

Flax and Chia seeds

Flax seeds and chia seeds are high in omega-3 fatty acids. Omega-3 fatty acids help in reducing inflammation. Avoiding oil and consuming 2 tablespoons of flax/chia seeds every day is a good way to intake the required omega-3 fatty acids, which is one of the most important nutrients required by our body.

In addition to Omega, these seeds are rich in fiber, healthy carbohydrates, calcium, magnesium, phosphorus. These are also packed with antioxidants. Both are amazing, but flax seeds have an upper hand as it is abundant in lignans, which works well in fighting against Cancer.

Consuming these with your pudding, cakes, smoothie bowls, shakes or any recipe, makes you feel healthier and fresh. These seeds also help in reducing belly fat!

Read more: https://www.bebolively.com/food-to-reduce-belly-fat/

Try to inculcate these foods in your meals on a regular basis. Some of these can be eaten as a snack ( eggs, berries, avocados, etc.) as well.

Stay Healthy, Stay Blessed!

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