When it comes to eating healthy foods, there are lots of options one would have. Not only what you eat matters but the time you eat them also matters. The foods we eat every day impact our mood and health. But, what we hate is the foods that we tagged “super” are really exotic. You can’t eat them regularly and hence you prefer eating them once or twice a week. So, pick those easy-to-eat healthy foods which can be consumed every day.
Here Is The List Of The Top 10 Foods One Must Eat Every Day
Broccoli is an amazing cancer-fighting food one can consume regularly and this is due to the presence of potent sulfur compounds in it. The sulfur compounds in broccoli trigger our genes to improve the production of the enzymes which help in detoxifying the cancer-causing agents. Eating broccoli regularly helps in reducing the risks of developing breast, colon, lung, and stomach cancer.
Blueberries have a high dose of antioxidants that help in treating a bunch of illnesses. The antioxidant plant compounds in blueberries help in protecting from cancer, heart diseases, memory loss, and macular degeneration. Also, the antioxidant epicatechin in it helps in preventing UTIs. A half cup of blueberries equals to a vegetable and fruit serving per day.
Yogurt is loaded with bone-building calcium and a healthy dose of probiotic bacteria that helps in inhibiting the growth of the harmful bacteria inside the gut. So, have a cup of yogurt regularly as it helps in keeping UTIs, inflammatory bowel disorders, and other such diseases at bay.
Garlic is known for its antiviral, antibacterial, and antifungal compounds. The disease-combating ability of garlic is due to the presence of sulfur compounds which are potent antioxidants that provide several cardiovascular benefits. Eating at least 6-8 cloves of garlic can reduce the risks of prostate, colorectal, and stomach cancer.
Oats have cholesterol and blood pressure reducing compounds which come from beta-glucan, a soluble fiber. According to a study, eating a cup of oatmeal regularly help lower the risks of high blood cholesterol by 5% and heart attacks by 10%. So, have it for your breakfast and reap all its benefits.
Eggs are a great source of high-quality protein and keep you full for a longer time. Having a scrambled egg or a toast for your breakfast regularly is a great way to get a healthy dose of nutrients. Eggs contain antioxidant compounds known as zeaxanthin and lutein that help keep your eyes healthy. Include it in your regular diet as it helps in keeping age-related blindness as well as macular degeneration at bay.
Nuts are good sources of heart-healthy fats. They contain a good dose of omega 3s that helps improve your heart health as well as your mood. Few studies have mentioned that walnuts help lower LDL cholesterol as they contain polyunsaturated and monounsaturated fats.
Spinach is a great source of nutrients such as vitamin C, A, K, calcium, iron, vitamin E, magnesium, potassium, and fiber. It is a great source of folate which helps in producing DNA and formation of healthy new cells, which are essential especially for the expecting mothers.
Having at least a tbsp. of flax seeds along with a cup of yogurt will give you the much-needed nutritional boost to stay energetic the entire day. Flaxseeds are a great source of omega 3s among plant sources. They help improve the estrogen levels in the body and even help in reducing the risks of breast cancer. Also, they have anti-inflammatory properties that help in preventing conditions such as asthma.
Beans are considered good for your heart. They contain a healthy dose of soluble fiber that soaks the cholesterol so that the body excretes it before letting it stick to the walls of the artery. Few studies have mentioned that consuming foods that are high in fiber can cut down the risks of cholesterol by a whopping 15%. A study has even revealed that beans are ranked on the top list of the antioxidant-rich foods.
Sweet potatoes are high in beta-carotene which can further be converted to Vitamin A, an essential nutrient for the bones, eyes, and healthy immune functioning. They contain a bunch of antioxidants that help in combating the disease-triggering free radicals. Also, they contain huge doses of vitamin C, potassium, vitamin B6, lutein, and zeaxanthin.
Carrots are a great source of carotenoids. They contain fat-soluble compounds as well that help in lowering the risks associated with cancer and other inflammatory conditions such as asthma and rheumatoid arthritis. Have at least half a cup of fresh raw carrots daily and stay healthy.