Top 10 Great Foods to Eat Every Day

Your diet has a huge impact on your mental and physical health, and by learning about foods to eat every day, you can perform better both mentally and physically. Spinach, banana…

Are you finding it difficult to pinpoint why you are feeling bloated these days? Do you find yourself more interested in watching a marathon of Gilmore Girls than having sex? Do you think it is just because you are under stress these days? Well it could be nothing more than a case of following a bad diet plan. What you eat will have a great impact on how you feel in your life. Just by making some wise food choices, you should be able to have a clearer head, better sex and a longer life.

Foods to Eat Every Day

Not eating a healthy, balanced diet will hurt you both mentally and physically. It is important that you educate yourself about the nutritional value of different foods and then know what to eat regularly to improve your overall health. Here are some of the best foods you can enjoy every day.

1.       Spinach

There is no doubt about the fact that spinach is a nutritional powerhouse. It is a great source of plant-based omega-3s and folate. Regular consumption may help reducethe risk of stroke, heart disease, and osteoporosis. Since it contains folate, it may also help increase blood flow to reproductive system and lower your riskof developing age-related sexual issues. Spinach may also prove beneficial against macular degeneration because it is packed with Lutein.

You can simply add spinach to your salads, add it to scrambled eggs, or consider draping it over your pizzas. You can also try other substitutes, such as bok choy, kale, and romaine lettuce.

2.       Yogurt

Including it in your diet is not only beneficial for your digestive system but it can also enhance your overall health. It increases the number of good bacteria in your gut. Remember yogurt is beneficial because it contains loads of probiotic organisms, but not all yogurts are probiotic. Therefore, it is important to buy only after checking the label which must say that it contains live and active cultures. Consider having a cup of protein and calcium rich yogurt every day to enjoyamazing benefits.

Yogurt topped with walnuts, blueberries, honey, and flaxseed is the perfect breakfast. You can also try some soy yogurt or kefir to keep things delicious. You can also make a power smoothie by blending a cup each of fresh blueberries, low-fat yogurt, fresh baby spinach, and carrot juice.

3.       Tomatoes

Tomatoes are healthy specially the red ones because they contain more of the antioxidant lycopene. By increasing your intake of lycopene, you can lower your risk of lung, bladder, skin, prostate and stomach cancers. It also significantly lowers your risk of coronary artery disease. You should consume at least 22mg of lycopene every day, which equals to about a glass of tomato juice or 8 red cherry tomatoes.

You can simply enjoy low-sodium V8 and gazpacho or opt for a combo of Ragu and ketchup. Other nice substitutes for tomatoes include pink grapefruit, red watermelon, papaya, Japanese persimmon, and guava.

4.       Walnuts

Walnuts are a rich source of heart-healthy omega-3 fatty acids; in fact, they contain more than salmon, making it one of the must foods to eat every day. They also contain more anti-inflammatory polyphenols than what you find in red wine. You also get a good amount of protein from walnuts. You should consume at least an ounce (about 7 nuts) every day to improve overall health.

You can sprinkle walnuts over your salads, spoon peanut butter into your curries, or make a marinade for your grilled chicken by mixing walnuts with olive oil. Pistachios, peanuts, almonds, hazelnuts, and macadamia nuts are some nice substitutes.

5.       Carrots

Most yellow, red, or orange vegetables and fruits are packed with carotenoids. Carotenoids are fat-soluble compounds that lower your risk of several cancers and protect you from many inflammatory conditions, such as rheumatoid arthritis and asthma. When you want to improve your intake of carotenoids, carrots are the best because they are easy to prepare. Just including half a cup of carrots in your daily routine will provide you with some amazing benefits.

You can enjoy raw baby carrots or include carrots in pumpkin pie, butternut squash soup, or mango sorbet. You can also make a carrot cake. Other substitutes include yellow bell pepper, sweet potatoes, and mango.

6.       Black Beans

Beans are good for your cardiovascular system, but if you are looking for beans that significantly improve your brainpower, look no further than black beans. Beans are packed with antioxidant compounds (anthocyanins) that may help improve brain function. You get about 8 grams of protein as well as 7.5 grams of fiber from a half-cup serving of black bean. They are free of saturated fat and are also good if you are worried about increasing your calorie intake.

Black beans can always find a place in a breakfast burrito or you can use them with kidney beans in your chili. Some nice substitutes include lentils, peas, fava, kidney, and lima beans.

7.       Lean Protein

It is important to include some lean protein sources in your diet. Chicken breast, turkey, beef, and pork are all some foods to eat every day, but you just need to be careful about how much you eat. Including lean protein in your diet is important because it helps boost your metabolism, therefore burning more fat.

While lean protein is beneficial, it is better to opt for grades with no fat, like ground sirloin, ground roast, or tenderloin. This will provide you with loads of muscle-building protein without having to worry about saturated fat.

8.       Cruciferous Veggies

Veggies need to be there in your everyday diet because they provide you with fuel to continue doing your day-to-day tasks. They do not contain many calories but provide you with loads of fiber and other essential nutrients.

Kale, Brussels sprouts, cabbage, broccoli, cauliflower, and bok choy are all examples of cruciferous veggies and protect you against cancer by stimulating anti-carcinogenic enzymes in the body.

9.       Berries

Antioxidants are important to stay healthy because they eliminate free radicals from your body and prevent oxidative damage. One of the best foods to get more antioxidants is blueberry.

Just by adding half a cup of blueberries in your diet as you can improve your cognitive and cardiovascular health. Blueberries go well with any breakfast.

10.     Bananas

If you are looking for one of the easiest foods to eat every day, put your money on bananas. They are rich in potassium, which lowers your risk of cardiovascular disease. Potassium helps dilate your blood vessels and lower your blood pressure. You get about 400mg of potassium from a medium banana.

Bananas are quite versatile and find a place in whatever you make. You can opt for a banana as an on-the-go snack or whip up a smoothie using bananas.

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