Are you looking to lead a healthier lifestyle and incorporate more nutrient-dense foods into your diet? In this article, we will share the benefits of healthy foods that you can eat every day in order to improve your overall health and well being.
So let’s learn about the reasons why these are among the most nutritious foods on the planet, and how you should eat them to see their full benefits!
Eggs
Eggs are an excellent source of protein, vitamin D, choline, omega-3 fatty acids and riboflavin. Protein is an essential nutrient that helps build and repair muscle tissue in the body. Vitamin D helps the body absorb calcium to keep bones strong and healthy. Choline is a nutrient essential for brain development in unborn babies as well as adults and it’s also necessary for heart health.
Omega-3s help reduce inflammation throughout your body and protect against cardiovascular disease by lowering blood pressure and keeping your blood vessels flexible so they don’t harden or constrict blood flow through them. Riboflavin is required by every cell in your body to make energy from food.
Eggs are extremely versatile and can be eaten in a variety of ways––you can scramble them, fry them, make an omelet, or add them to baked goods!
Walnuts
Walnuts are a good source of omega-3 fatty acids, antioxidants and fiber. Omega-3 fatty acids help protect against heart disease. Antioxidants such as vitamin E and beta carotene protect your cells from damage that can lead to disease like cancer.
Fiber helps you feel full longer and lowers cholesterol levels, which can help prevent a stroke or heart attack. Walnuts are also rich in protein, vitamin B6, thiamin and niacin—all nutrients essential for optimal health.
Walnuts are a convenient on-the-go snack by themselves or you can add them to a homemade trail mix.
Berries
Berries are some of the most nutritious foods on earth. These little berries are packed with antioxidants that can help prevent cell damage and improve heart health. They’re also high in fiber and vitamin C, as well as potassium, which is important for maintaining a healthy blood pressure.
Berries are also rich in manganese, which helps protect against osteoporosis and supports bone growth by helping to build strong bones and connective tissue.
Fresh berries are in abundance during the summer months, so take advantage of the local strawberries, blueberries, and other berries in your area by eating berries with your meals or as a snack.
Almonds
Almonds are a good source of protein and fiber. They contain vitamin E, magnesium, vitamin B6, B5 and calcium which help with your metabolism. Almonds also contain iron and zinc which help with muscle growth and development as well as promote healthy skin and hair growth.
You can add almonds to salads or make your own trail mix by mixing together dried fruit, nuts or seeds for an easy snack on the go!
Almond butter is another great option for those who love almond flavor but don’t want to eat the whole nut (or just don’t have time). It’s delicious spread on toast or crackers!
Green Tea
Green tea is a healthy beverage, and it’s actually one of the best sources of antioxidants. It can also help with weight loss, blood pressure, cholesterol levels, blood sugar control and even cancer prevention.
If you enjoy flavored beverages but want to avoid unhealthy beverages such as soda that are filled with artificial sweeteners and high levels of sugar, consider green tea as an energizing and refreshing drink that can be enjoyed hot or cold.
Fish
Fish is a great source of protein, omega-3 fatty acids and vitamin D. Omega-3 fatty acids keep your heart healthy and lower cholesterol levels. Fish is also low in fat and high in protein, so it’s a great food choice if you are trying to lose weight or maintain a healthy weight.
Fish provides selenium, an antioxidant that may help prevent cancer as well as reduce the risk of developing cardiovascular disease.
Fish is excellent to prepare as a fresh lunch or dinner, or if you’re pressed for time, you can reap the benefits of fish by making tuna salad from an on-the-go tuna packet.
Kale
Kale is a leafy green vegetable that’s high in vitamins A and C, as well as calcium and iron. Kale can be eaten raw, cooked or juiced. It’s also great for making kale chips! If you’re looking to add more kale into your diet without necessarily eating it raw all the time, try using it in soups or salads.
Kale can even be added to smoothies if you’re in search of a convenient way to reap the benefits of this leafy green!
Beans and Legumes
Beans, peas, and lentils are a great source of protein and fiber. Protein is essential for building muscle, making it easier to build lean muscle mass and have an overall healthier body composition.
Fiber helps feed the friendly bacteria in your gut, which improves gut health and keeps you feeling full longer. Beans are also low in fat, sodium and cholesterol.
Beans can be added to a variety of dishes, but go especially well with rice and can be enjoyed in a burrito or taco salad.
Quinoa
Quinoa is a grain-like seed that was originally grown in the Andes mountains, but now it’s cultivated worldwide. Quinoa is technically a seed, but it’s often referred to as a grain because of its nutty taste and texture.
It’s considered to be one of the healthiest foods on Earth because of its high nutritional value. It contains all nine essential amino acids (the building blocks of protein), making it an excellent source of protein for people who don’t eat meat or other animal products.
Quinoa is also gluten-free, which makes it easier for people with celiac disease or other food sensitivities to enjoy this superfood without any adverse effects. Quinoa is high in fiber, magnesium, iron and phosphorus—all nutrients that are important for maintaining good health and reducing your risk for chronic diseases like diabetes and heart disease.
Mangoes
Mangoes are a great source of vitamin C, fiber, and vitamin A. They’re also high in potassium, so they can help with healthy digestion. Mango season generally runs from May to September depending on where you live (the fruit is grown all over the world).
Mangoes can be enjoyed fresh, or you can freeze them to use later. They blend well in smoothies or you can add them to a fruit salad.
Broccoli
Broccoli is a cruciferous vegetable that belongs to the same family as cabbage, kale, cauliflower and Brussels sprouts. It’s an excellent source of vitamin C and fiber, and provides good levels of vitamin A, calcium and vitamin K.
Research has shown that broccoli may help reduce the risk of several types of cancer including colon cancer. One study found that people who ate more than three servings of green leafy vegetables per week had lower rates of prostate cancer recurrence than those who ate less than one serving per month.
Broccoli contains sulforaphane—a compound that has been shown to protect against certain cancers by helping your body detoxify harmful substances such as tobacco smoke or benzene from the environment. Broccoli can also help protect against cardiovascular disease because it lowers blood pressure and helps prevent cholesterol from building up in arteries by breaking down bile acids (compounds made by the liver).
Broccoli can be eaten fresh, or it can be steamed or baked to enjoy alongside a hot meal.
Spinach
Spinach is a great source of vitamins and minerals, including the B vitamins thiamin, riboflavin, niacin and folate (important for preserving good brain health). Spinach also contains iron, magnesium and calcium—all nutrients that help keep bones strong.
Spinach is low in calories but high in fiber, which helps improve digestion. A cup of cooked spinach has 6 grams of carbohydrates and 2 grams of protein.
Spinach can be added to a salad, or can be steamed or sautéed. Cooked spinach pairs well with many dishes, including pastas and stir fry.
Foods You Should Eat Every Day: Final Thoughts
In order to maintain a healthy lifestyle, it’s important to fuel your body with nutritious food. This means that you need to avoid junk food and processed foods as much as possible. You should also limit your consumption of fast food and sugary drinks (such as soda) by swapping out these foods with healthier alternatives.
The ideal way to achieve this goal is by eating a variety of healthy foods every day. You can start by incorporating foods from this list, but remember that most fresh foods such as fruits and vegetables will offer an array of health benefits to you.
Eating healthier foods can drastically increase the quality of your life. You may find that you are more energized and focused as you continue to eat healthier foods.
As you add more fresh fruits and vegetables to your diet, monitor the shelf life of your produce using the Lil’ Broc app to ensure that all of your produce is eaten before its expiration date.