Top 14 Healthy Foods You Should Eat Every Day

Does your grocery list usually include cookies, chips, and soda? Processed foods are usually doused with preservatives, fats, and sugar which can ruin your health in no time. If you are aiming for a healthier version of yourself then eating certain foods can literally be a mindful and more sustainable approach.

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In today's post let's talk about healthy foods that you can eat every day. Are sweet potatoes on the list? What about fish? Should you eat bread or chocolate every day? We’re discussing all that and more. 

Let's begin with my favorite, OATS. They are so much better than boxed cereal. It wouldn't be an overstatement to say oats are the best breakfast staple and a wholesome source of fiber. 

Fiber improves heart health. It also stops grabbing a packet of chips before lunchtime and keeps you satiated for longer. Give it a try, studies have shown oats to reduce cholesterol and fight cancer. Its high nutritional content has made manufacturers produce oat bread, biscuits, cookies, probiotic drinks, flakes, and infant food. You can have overnight oats with berries and peanut butter to try and keep the meal more balanced. 

Swap regular potatoes for SWEET POTATOES. Sweet potatoes have a multitude of health benefits. Orange, white, and purple varieties are loaded with vitamins, fiber, antioxidants, and minerals. Anthocyanins from purple sweet potatoes can slow down the growth of bladder, colon, and breast cancer cells. Anthocyanins also help in reducing the inflammation in your brain and prevent free radical damage. Sweet potatoes give an incredible dose of beta carotene that can support healthy vision. It's a key vegetable for boosting immunity and is also diabetes-friendly. Don't sabotage the goodness of this vegetable by adding refined sugar and vegetable oils. Use your air fryer to make crispy, roasted sweet potatoes. Dust them with salt, garlic powder, and dried oregano. You can add them to your tacos and enjoy a healthy snack.

Moving along have EGGS. Make the first meal of your day nutritious and power-packed with a few eggs. Boiled eggs can be a really quick and easy way to bulk up your breakfast. You can add them on top of your avocado toast or make creamy egg salad.  Whether you're making fluffy omelets or fancy eggs benedict with hollandaise sauce you are sure to get a super energy boost for the day. One egg contains 70 calories and about 6  grams of protein. It is rich in leucine, a compound that plays a vital role in muscle building. It also packs b-vitamins and a brain-boosting compound, choline. There has been speculation about their cholesterol but according to a review, you can have 7 eggs per week and keep your heart healthy. Read this post: What will happen by eating one egg daily?

Do you have ORANGES on your kitchen counter? If yes, make sure you eat them regularly. Citrus fruits like oranges, sweet limes, kiwi, pineapple, grapes, tangerines, papaya, and guava are the torch bearers of Vitamin C. This water-soluble vitamin can boost your immune system, stimulate collagen production in your skin and make you look radiant. It even facilitates faster wound healing and maintains oral health. If you have iron-deficiency anemia, having Vitamin C-rich foods can help better absorb iron. If you love orange juice then avoid the store-bought kind. Try squeezing fresh orange juice at home and keep it as pulpy as possible. That way you will get more fiber in your system. Read this post: What Can I Eat That Has Zero Calories?

Did you have any YOGURT today? This food dominates the dairy section of almost all grocery stores. Yogurt bowls are all the rage. We have a winning breakfast recipe that will keep you full until your next meal. All you need is some thick Greek yogurt, plenty of fresh fruit, a protein-like almond or peanut butter, some granola mix, ground flax seeds, and a drizzle of honey. Bon, appetite friends! Yogurt contains probiotics that relieve constipation. It supplies your gut with healthy bacteria and reduces the number of bad gut bacteria. This indirectly strengthens your immune system. It’s perfect for weight management as well. The calcium and vitamin D in yogurt strengthens your bones. So it's an everyday must-have. 

Sip on GREEN TEA. Tea is the most popular beverage globally. However green and black tea is processed differently than regular tea leaves. For making green tea the young leaves are plucked and steamed immediately to prevent fermentation. This gives a stable dry product that has a typical green color. The entire process is delicate and preserves natural polyphenols and other health-promoting compounds. EGCG, an antioxidant from green tea, can prevent cancer. Studies also show green tea has the potential to ward off cardiovascular disease, inflammation, arthritis, bacterial infections, and viruses. It also monitors your cholesterol levels. You can add fresh mint leaves to your green tea to make it more crisp and refreshing. Read this post: Drink Green Tea and Become Rich by Health

Not a fan of green tea? DRINK MILK. With so many going vegan and dairy-free the benefits of milk can really become lost. Studies show milk can improve body composition and speed up your weight loss journey. It also can reduce the risk of type 2 diabetes, cardiovascular disease, and stroke. Milk is a great source of high-quality protein. It also contains amino acids, B vitamins, calcium, and Vitamin D. But if you are lactose intolerant it is best to stick with plant-based milk like soy, oat, almond, coconut, or hemp seed milk. Do I see a milk mustache already? 

Don't forget a bowl of BERRIES. Summer is the time when the berries are at their best. You can choose from strawberries, raspberries, blueberries, and blackberries. You can also eat locally grown blackcurrants, acai berries, grapes, and cranberries. They can be snuck into pies, smoothies, salads, oats, and granola bars. Some might not be available in their fresh form but frozen berries work just fine. The rich color is due to phytochemicals like anthocyanins. The red, violet, purple and blue color is responsible for making them one of the best anti-cancer foods. Berries prevent heart disease, and cancer, and fight premature aging. That's why they are rightly called superfoods. Read this post: Eat Blackberries Daily & See What Happens To Your Body 

Is anyone up for FISH? Oily fish, especially salmon,  trout, mackerel, herring, sardines, and anchovies can be included in your daily diet. They are known for their high protein content and omega-3 fatty acids. These prevent the cognitive decline of your brain and impact your mood, behavior, and mental functioning. Fish also give you shiny hair and fabulous skin. Studies have shown fish to reduce symptoms of arthritis. Vitamin D enhances bone mineralization and Vitamin A reduces the chances of macular degeneration. So have a filet of fish with rice or cut them into bite-sized pieces for your stew and devour the burst of flavors. Read this post: 24 High Protein Foods That You Should Eat Regularly

Enjoy a slice of MULTIGRAIN BREAD. Break the monotony of white bread. It contains simple carbs and lacks major nutrients. Multigrain bread on the other hand is a mixture of a variety of grains and seeds. It's the Holy Grail of all bread. The oats, pumpkin, sunflower, and black sesame seeds on the outside add an extra dose of crunchiness. Whereas buckwheat, brown rice, barley, bulgur, millet, oatmeal, and whole wheat flour can be used to make bread. Studies have shown people who ate whole wheat bread for 12 weeks had significantly lower body weight and reduced HbA1c,  triglyceride, and cholesterol levels. This bread can even keep you away from a stroke, diabetes, and heart disease. 

Up next, KALE is all you need. Kale is jam-packed with vitamins A, B6, K, C,  folate, manganese, copper, and potassium. It is especially important for maintaining eye health and keeping your bones strong. It enhances blood circulation and prevents blood clotting. It's absolutely essential for brain development. Blitz a few leaves of kale with your favorite fruit and nuts to make a delicious smoothie. It will help you hit your daily requirement of antioxidants. If you want something savory, just roughly tear kale leaves and throw them in the veggies left in your fridge. Chop some onions, tomatoes, cucumbers,  mushrooms, bell peppers, green beans, brown rice, or tofu and make a delicious buddha bowl. Drizzle a dressing of your choice and devour this mixture of flavors and textures. Studies show that kale retains maximum nutrition when eaten raw, slightly cooked, or blanched. 

LEGUMES are perfect for your next meal. Chickpeas, black beans, lima beans, kidney beans, and green peas belong to the legume family. They are loaded with fiber, carbohydrates, iron, copper, manganese, zinc, phosphorus, and B vitamins. They are an important source of protein for vegans. Studies show legumes significantly lower the risk of high blood pressure, heart disease, stroke, and type 2 diabetes. The DASH and  Mediterranean diets include a lot of legumes. They have a low glycemic index, are low in fats, and can be consumed by diabetics too. Cooking legumes is easy. Just soak them overnight before cooking. Drain the water, and add fresh water and a pinch of salt. Bring them to boil and they are ready to use in your salads, soups, and stews. You can even pressure cook them. Hard legumes may require extra cooking time to soften. You can double a batch of cooked legumes and keep the extra portion refrigerated for five days. Alternatively, you can buy canned legumes just to save all the kitchen work.

Snack on ALMONDS. Almonds are one of the most energy-dense nuts. They contain monounsaturated fats, minerals like magnesium and copper, and a  bunch of phytonutrients. They can be a decent source of fiber and have a unique property of managing cardiovascular disease and diabetes. They also reduce oxidative stress,  body weight, and inflammatory responses and maintain blood sugar levels. Their cholesterol-lowering properties can increase your longevity. Sprinkle a  few almonds on your salads or just throw a handful of nuts in your bag to munch on when you are on the go.

Last but not least, have DARK CHOCOLATE. Because sometimes you just need a little something sweet on your healthy menu. You will be surprised to know that cacao has been used as a health-boosting food for 3000 years. Dark chocolate has an edge over milk chocolate because the manufacturing process retains compounds called epicatechin and flavonols. These antioxidants can ward off free radicals. Dark chocolate also reduces blood pressure, inflammation, and hyperlipidemia.  It increases the bioavailability of nitric oxide for mitochondria and boosts cardiovascular health. Having the entire bar of chocolate in one go can be unhealthy,  just limit your intake to one or two bites. Read this post: 18 Natural Ways To Boost Endorphins Instantly

Healthy eating can be life-changing. It can keep you active, improve concentration and keep your system disease-free. Wondering where to start? Let's keep the conversation going with a couple of more healthy food-related posts, shall we? Read 10 Healthy And Balanced Diet Which Not Contains Fats Or Do you know how to have the cheapest and healthy breakfast? Go ahead. Click one or better yet read both and learn about foods that you can eat to get fit. 

Which healthy foods do you eat every day? Let us know in the comments below.

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