10+ Foods We Should Be Eating Everyday
By Callum Atherton
10 months ago
1. Berries
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Berries come in all shapes, sizes and colors and are a great option for a sweet snack. The reason we should try and eat a handful of berries a day is that they are rich in antioxidants. This substance helps fight cell damage all over the body including your heart. They also contain nutrients such as potassium, magnesium, vitamins C and K, fiber, and prebiotics.2. Eggs
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Eggs are a great source of nutrients and perfect to have in the morning to fuel the start of the day. Eggs are highly nutritious containing useful minerals and vitamins such as vitamin D, B12 and iodine. They are also high in protein containing all nine essential amino acids, which we must obtain from our diet. They are great on some whole wheat bread and avocado.3. Sweet Potatoes
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These are often avoided when they are cut into oblongs and put up against a regular portion of French fries. Sweet potatoes are very high in fiber and antioxidants which will protect your body from damage and promote with a health gut. These potatoes are rich in beta carotene which your body converts into vitamin A which in turn, helps with your vision and immune system.4. Broccoli
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This tree-looking vegetable has many benefits when consumed and is worth including it in your diet when you can. Broccoli is very nutritious and helps with protecting your overall physical health. Did you know one cup of broccoli has as much vitamin C as an orange? Broccoli also contains calcium to help with bone growth and strength. Your mum and dad was definitely right to tell you to eat your greens!5. Oats
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Oats or oatmeal has been shown to have many health benefits when consumed. The perfect breakfast food, oats can help weight loss, low blood sugar levels and a reduced risk of heart disease. Oats are also a plentiful source of vitamins, minerals, fiber and antioxidants making oats one of the healthy grains in the world. Try some overnight oats with berries to start your day off right.6. Spinach
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Spinach is another superfood that we avoided like the plague when we were younger, but is packed full of vitamins and minerals. This low calories, leafy vegetable contains vitamins A,C and K1 with also a high amount of folic acid, iron and calcium. Spinach can be eaten raw or cooked and can be thrown in most sauces and cooked as they shrivel up in the heat.7. Tea
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Tea is the most popular drink on the planet with millions drinking it worldwide for thousand of centuries. This is for good reason as studies show that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease. It is also low calorie so it is a great alternative to high calorie, sugary, fizzy drinks.8. Nuts
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Although nuts are high in fat, they still have health benefits which still makes moderate amounts of their consumption valuable. Nuts are rich of fiber, protein, vitamins and minerals which can help reduce the risk of heart and circulatory diseases. They are a great filling snack but only consume in small amounts to ensure your fat consumption is not too high.9. Oranges
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There is nothing better than a juicy, bright orange when you a feeling slightly hungry. There round bundles of joy are the nectar of the gods as their sweet juice is perfect on a summers day. There are full of vitamins and minerals to keep your body health as well as fiber to control blood sugar levels and reduce high cholesterol to prevent cardiovascular diseases.10. Yogurt
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Our first food on the list that contains a high number of calcium is Yoghurt. This helps strengthen bones and reduces the chance of hairline fracture. Yogurt is also a good source of proteins, vitamins and probiotics which can improve gut health. This will also improve any digestive issues you may have. Topped with fresh fruit, low fat yoghurt is a great, healthy dessert.11. Water
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The amount of water we drink is always talked about and the importance is always stated. Water not only helps with our bodily functions such as excretion, protecting joints and organs and bringing the nutrients we have collected through the rest of our diet to the cells. Water also flushes out toxins as well as increasing energy and relieving fatigue.12. Fish
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There are many fish that contain different vitamins and minerals but all of them have similar qualities that make them good for consumption. Fish is a low-fat, high quality protein filled with omega-3 and vitamin D and B2. Fish also contain many useful minerals that help with growth and overall health including iron, zinc, magnesium and potassium. Fish is definitely worth including in your diet.13. Beets
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Studies show that beets are a powerful antioxidant which helps reduce the risk of heart disease. New research also suggests that beets potentially have anti-cancer properties as well as lowering blood pressure. Beets have also been found to boost athletic endurance and muscular recover due to the beets being folate-rich. They are great added to salads bring different texture to dish.14. Lean Beef
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Lean, red meat such as steak is a staple in most peoples diets. Lean beef contains low levels of saturated fat which helps with weight loss if compared to other foods. Recent research shows that lean cuts of beef help with heart problems compared with high fat cuts of meats. Like every food, eating too much of one thing can be detrimental, but a small amount of lean beef can help with cholesterol.15. Kale
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Kale is another vegetable that is labelled as a superfood. The nutritiously dense Kale is a great alternative to already popular calorie-dense food products such as potatoes. The minerals and vitamins in Kale help with regular bodily health including your heart, skin and other important organs. Use it if you are low in iron and add it as a side with some of your meals through the week.16. Peanut Butter
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Peanut butter is synonymous with jam on a sandwich but it is more beneficial for your body as you may think. Peanut butter contains oleic acid which helps maintain good cholesterol, blood sugar and blood pressure. This is another food which is good for you in small amounts but too much can cause adverse effects on your health. The protein filled spread is a great way to start your morning and filling you up for the rest of the day.17. Mangos
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This vibrant fruit is another substance rammed with minerals and vitamins to help your body's health. Mangoes are antioxidants so help with oxidant stress and gut problems in the body. They also contain vitamin A, folate and a high amount of fiber which can benefit colon cancer prevention, weight control and heart disease. Mixed with yoghurt, this could be an excellent healthy alternative of other snacks.18. Chocolate
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Now, this may seem counter intuitive, but chocolate can have some health benefits when added to your diet. Dark chocolate specifically contains antioxidants that can improve your heart health by lowering your blood pressure, reduce the risk of clotting and increase blood circulation. This would in turn lower the risk of strokes and coronary heart disease.19. Quinoa
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Quinoa is great to mix with and create salads to help bulk them up making you feel fuller for longer. The fiber that quinoa contains also helps with cholesterol and blood sugar levels lowering the risk of heart disease and diabetes. Quinoa also contains all nine amino acids in the form of protein so is great for anyone who is currently training and wants a nutritional meal.20. Pickled Vegetables
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Pickled vegetables also known as pickles are another food that would not be seen as nutritious as it is partnered with burgers and hot dogs. In moderation, pickles are good for you as they are packed full of minerals and vitamins. As the vegetables are pickled, there is a high concentration of vitamins due to the water being drawn out of the vegetables by the brine. Vitamins include K, C, and A can be found in most pickles.21. Avocado
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Seen as a popular breakfast choice in the last five or ten years, avocado and its use has been widespread across America. Avocados contain healthy fat with compounds that promote anti-inflammatory relief. Studies have shown that avocados can lower the risk of depression! Avocados are nutritious, delicious and versatile with many uses whether it be morning, noon or night.22. Mushrooms
![Homemade] Balsamic Soy Garlic Mushrooms : r/food](https://i.redd.it/arci4zws40g51.jpg)
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You either love or hate mushrooms. This dividing fungi has plenty of health benefits when consumed. Along with lowering your sodium intake and promoting a lower cholesterol, mushrooms also show a decrease in risk of cancer as well as supporting a healthier immune system. They are versatile and can be added to many dishes to add more nutrients into your diet.23. Kiwi
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This hairy fruit is seen in many mixed fruit smoothies for the certain nutrients it provides. The fleshy, sweet inside of a kiwi as an abundant amount of vitamins C, which stimulates your body's immune response when fighting illnesses. A kiwifruit contains 230% of the daily recommended intake of Vitamin C. This burst of immuno-boosting nutrients will give your body a great chance of fighting off sickness.24. Whole- Grain Pasta
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Pasta is one of the most commonly used foods all over the world, with wheat pasta being the go-to in most dishes. An alternative that could be used is whole- grain pasta. This pasta is a lower calorie option as well as higher in fiber. Studies show that due to the higher fiber content, there will be a reduce in appetite and cravings compared to eating refined pasta.25. Chicken Breasts
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The go to meat consumed for people training or on a weight loss journey is chicken breast. The low fat content and high quality and quantity proteins is why they are opted to. This promotes muscular growth and recovery during and after training sessions. Taking the skin from the chicken will further reduce the fat content as well as help maintain a healthy immune system.26. Olive Oil
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Olive oil in sparing amounts does carry some nutritional value which you may not think about. Olive oil is high in monounsaturated fatty acids and when substituted for saturated fats, found in butter, which can help lower cholesterol. Olive oil also include antioxidants which may reduce the your risk of chronic diseases. So when you are trying to grease the pan, look at alternatives to do so.27. Chia Seeds
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Chia seeds are another food that has risen in popularity in the last few years. Chia seeds contain quercetin which is an antioxidant which reduces the risk of developing several health condition, including heart disease. Although good for you, chia seeds are incredibly calorie dense and no more than 2 tablespoons a day should be consumed. This could cause weight gain if you are not burning calories in a deficit.28. Kidney Beans
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Kidney beans are another substitute with lots of health benefits when they are consumed. Packed full of protein, they are a great alternative for vegetarians or vegans to ensure they are getting the important nutrient into their diet. Kidney beans also have digestive benefits. Mixed into many dishes, kidney beans are extremely versatile and can fill you up to help with weight management.29. Apples
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Large, red apples are a go to nutritional snack across the country which will have lasting effects on your body. Beyond the crunch and the sweet juice, apples are rich in fiber and antioxidants which can lower the chance of developing chronic diseases. Apples are also quite filling so are great for a snack in between meals. Additionally, like most foods on this list, apples improve gut and brain health.30. Bananas
