It’s not enough to have a healthy meal every once in a while. What’s important for your well-being, happiness, and life, is that you try to remain consistent in your diet choices. Here are nine foods to eat every day for maximum benefits. Or at least try to incorporate them into your diet.
The foods are nutritious and delicious! They’re full of protein, omega-3s, and antioxidants, and have positive effects in all areas of your life. If lately, you’ve been feeling exhausted and devoid of energy for all of the activities you used to love, try changing your diet a little. We promise, these foods to eat every day are neither exotic, nor they require a lot of preparation.
9 foods to eat every day for great results
It works great as antibacterial, antifungal and antiviral. It contains some sulfur compounds which act as antioxidants, which means garlic helps your heart be healthy. Optimum dose? At least 6 cloves a week! This cuts down the risk of colorectal, stomach and prostate cancer by half. You can eat it in fresh salads or use its powerful amazing flavor for stir-fries or oven-baked dishes.
These berries are full of antioxidants and can help prevent cancer, diabetes and age-related memory changes. They’re also loaded with fiber and vitamins A and C, which do wonders for your heart. You should try to eat every day at least 1 cup of fresh blueberries or 1/2 cup frozen or dried. You can use them in so many ways, like smoothies – try this berry smoothie – muffins, as a great topping for your morning oats, or in the form of jam. If you get into a bit of routine, you can substitute them every now and again with acai berries, raisins, strawberries or prunes. It depends on the season as well!
They’re full of carotenoids – fat-soluble compounds associated with a reduction in a lot of cancer types, but also reduced risk and severity of inflammatory conditions like asthma and rheumatoid arthritis. They have a low number of calories and are also pretty easy to prepare. Try to eat about 1/2 cup a day, whether it’s in a soup or in a juice, raw crunchy bites, or even carrot cake! Other foods rich in carotenoids are sweet potatoes, yellow bell peppers, mango, and pumpkins if you want to alternate!
4. Olive oil
It’s rich in one of the healthiest fats in the world. It lowers bad cholesterol (LDL) and raises good cholesterol (HDL), thanks to the monosaturated fats it’s rich in. Your arteries are also protected by phenols, antioxidants found in olive oil. You should be mindful of picking only virgin or extra-virgin olive oil, for the highest nutrient quantity. Use the oil in your salads or bruschetta and make it one of your foods to eat every day.
A real nutrition star, oats are full of soluble fiber, which makes your heart safer from disease. They also have 10 grams of protein for 1/2 cup, which helps release the sugars in your oats in a healthy way, without destroying your energy. The soluble fiber beta-glucan helps lower your blood pressure and cholesterol. Also try quinoa, flaxseed, and wild rice, for similar results. Eat them with salads and yogurt, for maximum effect!
It’s very rich in calcium, which is a great help for your bones. The star components of yogurt are its good bacteria, or probiotics, which limit the spread of harmful bacteria in your gut. Increasing the dose could also help with inflammatory bowel disease, ulcer, UTIs and yeast infections. One serving is 3/4 of a cup (175 ml). Not all yogurts have probiotics. Just check the label for the words “live and active culture”. You can also have kefir and soy yogurt, as substitutes. Mix them with oats, blueberries, and honey. Or make some salad dressings and dips to die for!
They’re full of the antioxidant lycopene and they’re good both fresh and cooked! Consuming plenty of lycopene can decrease the risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. So how many should you eat? 8 red cherry tomatoes, a glass of tomato juice or about 2 medium-sized tomatoes. You can alternately get similar benefits from red watermelon, pink grapefruit, guava, or papaya.
It’s very rich in plant-based omega-3 fatty acids and folate, which reduce the risk of heart disease, stroke, and osteoporosis. Also, folate helps protect you against age-related sexual issues. Meanwhile, lutein fights macular degeneration and also might increase your sex drive. The ideal dose is 1 cup fresh or 1/2 cup cooked spinach every day. You can replace it every now and again with kale or bok choy. Eat them in salads or with sunny side up eggs for breakfast.
This spice can help improve your blood sugar levels, prevent blood clots and has antibacterial and anti-inflammatory properties. It actually works great against E. coli, among other types of bacteria. 1/4 or 1/2 a teaspoon (1 to 2 ml) of cinnamon every day can cut triglycerides and total cholesterol by 12 to 30 percent. Bake it over pie or sprinkle some in your daily coffee in order to reap the rewards.