If you regularly scratch your head on how to eat healthy food every day, you catch us right. Here we have prepared a comprehensive list of the 20 best healthy foods to eat every day!
You must have heard about the saying ‘You are what you eat’ and it is damn true. Your food intake plays an important role in deciding what your lifestyle will look like. Our diet has a significant impact on our health. And it’s good to include healthy food options in our daily diet to have a healthy life, especially in our old age.
Having a healthy meal that includes all the food groups that can help you to improve essential nutrient intake. Most people eat repetitive diets every day or every week. Instead of this, one should follow a 2-week rotating diet plan to fulfill the nutrition needs of the body. This will add a vast range of nutrients to make the body healthier.
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There are many people who still think ‘what foods should they eat every day’ and they continue the same diet for their whole life. Many people are unaware of the healthy food options that are easily available and most probably, they see them all around. But don’t know what to eat and what to not.
So, in this article, we tried our best to include the best of the best healthy foods to eat every day. You will surely live a long and healthy life if you include these foods in your best diet plan with some daily best workouts or routine walks.
All the given food items are super nutritious and each one has its own nutritional value. Try to take a meal that has all the required nutrients, that’s why we have mentioned important ones with each food item.
Excited to live a healthy life?
Let’s jump onto the list!
Best Healthy Foods to Eat every day to keep you fit and fine!
1. Avocados
If you want to intake a single food beneficial for your brain, heart, intestines, and skin, Avocado is a great option. This nutrient-rich food has anti-inflammatory properties and makes your body defensive against Cancer and heart diseases. The monounsaturated fat present in this food is linked to lessening the risk of heart ailments.
The antioxidant properties of Avocados are super rich for skin conditioning and healing wounds. The vitamin C present in Avocados helps to fight against diseases, so it improves the immune system of your body too. If you think about it, Avocado is not only a healthy food option, but also one of the healthiest food options in the world.
If you are looking for top ways to stay healthy and fit, you must include Avocado in your diet. And when you ask us ‘Is it healthy to eat avocado every day’, the probable answer will be ‘Yes’, but in the proper quantity.
Avocado is loaded with Fibre, Potassium, Folate, and Vitamin E.
2. Leafy Vegetables
Kale, Mustard Greens, Swiss Chard, Spinach, and Bok Choy all come under leafy greens that are of nutritional value. You can even say these are nutrients powerhouse that are capable of making your body healthy.
These leafy vegetables provide support for heart health and eye health apart from other common health benefits. Spinach is full of Iron, Calcium, Insoluble Fiber, and Vitamins. On the other hand, Kale, another popular leafy green, contains Calcium and Vitamins (A, C, K) to fulfill your body’s needs. Like these two popular veggies, other leafy greens have their benefits.
So, if you ask us ‘What are the healthy foods you should eat every day’, one of the best answers will be Leafy Vegetables.
Leafy Vegetables are loaded with Calcium, Vitamins, Copper, Zinc, Manganese, Iron, Betaine, and Phosphorus, and the list is so long that you shouldn’t miss adding this food to your daily diet.
3. Citrus Fruits
If you want to maintain healthy skin, citrus fruits are one such food that can make this possible. If you properly maintain the intake of citrus fruits, your skin will get healthier and glowy as they are full of Vitamin C. Even when you search for the best anti-aging foods, you will get citrus fruits in the top results.
Apart from skin health, citrus fruits can assist in maintaining eye health. If you regularly eat citrus fruits, you can easily fight eye disorders. They can also help to maintain the digestion process, lower the rate of diabetes, and fight various heart-related diseases.
If anybody asks us ‘Is it good to eat fruits every day’, we would say, ‘Yes’, you should surely include fruits in your daily diet, especially citrus fruits.
Citrus Fruits are loaded with Vitamin C in abundance and other macronutrients like Potassium, Dietary Fiber, Folate, calcium, Niacin, Vitamin B6, etc.
4. Eggs
Protein, Vitamins, Zinc, Iron, and many more nutrients, you can get in just one food item i.e. Egg. This food is a great source of nutrients like Iodine, Vitamin B12, and D, which are hard to find in any easily available item.
You can call an egg a complete nutrient package as it has all nine amino acids needed in our body. The egg is also a good source of Choline which is great for cell membranes. The egg yolk contains all the vitamins and minerals and also the fat and cholesterol. But if you consume eggs in the required quantity, it will not affect your heart functioning even if you are high in Cholesterol.
If you think ‘Is eating eggs every day good for your kids’? The answer will be a big ‘Yes’ this is one of the healthiest foods that kids can eat.
Eggs are loaded with One of the best sources of Protein and Choline.
5. Cucumbers
If you are interested in beating the summer heat with some food intake, Cucumbers are the best healthy food to eat every day. Cucumber is one of the healthiest salad options that you can take even in your dieting days being low in calories and carbs. Having low calories makes it an ideal food for weight loss.
If you want to maintain a hydration level in your body, cucumbers are one of the inexpensive and easily available options. You can eat it as it is or you can add it to sprouts salad etc. It also helps to improve your overall digestion system.
Cucumber is loaded with Vitamin K, a lot of water content, and many other nutrients.
6. Watermelon
Front Loaded with all the essential nutrients, watermelon is the next one of the healthy foods to eat every day. This fruit is full of water content, so it’s good to consume to hydrate your body just like cucumber.
Watermelon is a great source of electrolytes which is important for cellular hydration. It also helps to maintain flawless skin and helps to slow down the aging process. Watermelon assists in managing weight and getting a healthy digestive system. Watermelon intake also reduces the risk of heart disease. The benefits of this juicy fruit are endless, so try to add it to your daily healthy foods list.
Watermelon is loaded with Vitamin A, C, B6, Potassium, Carbohydrates, and zero fat.
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7. Chia Seeds
If you want to reduce the risk of heart disease, consume Chia Seeds regularly. Chia Seeds are one of the best healthy foods to eat every day. These seeds are good for your bone health too. If you eat them daily for some months, you can reduce belly fat too. When you regularly maintain the intake of Chia Seeds, there is no such specific need to give much time for flat stomach workouts.
You can eat these seeds by adding them to yogurt, or you can sprinkle some over salad. This way you can make your already healthy food like salad or yogurt even healthier.
Another way to enjoy the benefits of chia seeds is to use chia seed oil, which is extracted from the seeds and contains a high concentration of omega-3 fatty acids, antioxidants, and other nutrients. You can season your salads, soups, or smoothies, or use chia seed oil as a moisturizer for your skin
Chia Seeds are loaded with Omega-3 Fatty Acids, Calcium, Magnesium, Phosphorus, and a good amount of Fiber.
8. Nuts
If you include nuts in your daily food intake, it can be the healthiest meal to eat every day. Nuts are packaged full of nutrients to maintain your gut health and help you to lose weight. The Omega-3 Fatty acids present in different nuts help to lower inflammation in your body to keep away chronic illnesses. Walnuts, Almonds, Flax Seeds, and Pistachios are some of the best nuts to include in your everyday diet.
Nuts are loaded with Nuts or dried fruits, a good package of Fiber, Potassium, Calcium, Iron, Vitamins A, C, B-complex, and Monounsaturated heart-healthy fats.
9. Ginger and Garlic
These two food ingredients are a must to include in your everyday food to balance your health. Ginger and Garlic both help to prevent various kinds of diseases from attacking your body. Garlic has allicin which is good to maintain blood pressure (helps to lower the blood pressure) and it is also good to balance cholesterol.
Ginger is a very good option to balance your digestive system. Gingerol in Ginger is present to prevent vomiting, nausea, and various digestion problems. The anti-inflammatory element present in ginger helps to treat joint pain and any kind of inflammation.
Ginger and Garlic are loaded with Allicin (A sulfur-containing compound) in garlic and anti-inflammatory elements, and Gingerol in Ginger.
10. Buckwheat
If you need to consume any antioxidant food item during the intake of healthy foods to eat every day, Buckwheat is a great option. This option is considered much better than other grains like wheat and oats, etc. Buckwheat is part of a food group named pseudocereals, like Quinoa.
Buckwheat is one of the best gluten-free food options required by many who are gluten intolerant. The plant compound rutin is a great source of d-chiro inositol (a soluble carb) to manage the blood pressure of your body. It is also good to improve blood sugar control.
Buckwheat is loaded with A plant-based source called Rutin and high content of minerals and antioxidants.
Point to consider: Don’t consume buckwheat in large quantities as you may get a buckwheat allergy.
11. Lentils
Lentils belong to a group of Legumes that are high in fiber and have a good amount of plant-based protein. You can say, lentils are the powerhouse of protein. A nutrient named Folate present in lentils is good to support healthy cell growth and can also help to prevent birth defects.
Lentils help to lower the risk of different chronic diseases like obesity, diabetes, cancer, and various heart-related ailments.
Some lentils require much time to cook, so you can directly soak the lentils and eat them as sprouts mixed with salad. The combination of lentil sprouts, fruits, and vegetable salad is great to make it one of the healthiest foods in the world.
Lentils are loaded with Fiber, Folate, Protein, and Vitamin B1.
12. Olives and Olive Oil
If you want to prevent age-related diseases, start consuming olives in your diet. Olives and their oil are full of nutrients and compounds to solve your health issues as you enter in old-age. It helps to lower the bad LDL cholesterol and balance the level of good HDL cholesterol. Thus fights to prevent heart ailments and even heart stroke.
Olive oil has some great anti-oxidants like Squalene, and Oleuropein to safeguard blood cholesterol from oxidation. These antioxidants can also help to fight cancers, especially colon and breast cancer.
This healthy food item has vitamins A and C that strengthen connective tissues to protect the skin against UV damage and improve skin tone too. As olive has such great benefits, start adding it to your routine food and try to prefer extra-virgin olive oil.
Olives and Olive oil are loaded with Monounsaturated healthy fats with loads of fiber, Vitamin A, Vitamin E, Iron, and Copper.
13. Pomegranate
It is one of the healthiest food in the world that has abundant antioxidants almost thrice as green tea has. That’s why the health benefits of eating pomegranate are much.
It also helps to lessen the inflammation and risk of heart ailments in the body. It also helps to reduce oxidative stress damage, thus contributing to the lower risk of Alzheimer’s. It also has anti-cancer phytonutrients as present in Broccoli. You should prefer to intake its seeds than its juice as you may not get the benefit of fiber in the juice.
Pomegranate is loaded with Protein, Fat, Carbohydrates, Vitamin C, Magnesium, and Folate.
14. Sweet Potatoes
If you are looking for ‘which food is good in winter’, one of the healthiest options is sweet potato. Being a rich source of beta-carotene, this root vegetable is one of the healthiest food for eyes and skin. If you need to increase your intake of fiber, sweet potatoes are the topmost option.
Sweet potatoes have a low glycemic index, so it is good for diabetic persons too. They also help to keep your nervous system active, especially in the winter season. You can consume this healthy everyday meal just by boiling or baking it.
Sweet Potatoes are loaded with Vitamin A and have a high content of beta-carotene.
15. Yogurt
Yogurt is one of the healthiest food options (made up of milk) to include in the daily diet. The bacteria are added to the milk to grow microorganisms to maintain the healthy digestive system of our body. It also helps to build a strong immune system.
If you will ask us ‘Which foods should you eat every day’? One such answer will be ‘Yogurt’, so try to add this inexpensive and healthy food item to your diet plan. It is one of the best foods on the list of nutritious foods to eat every day for your kids.
Yogurt is loaded with Protein, Probiotics, Phosphorus, Vitamin D, and Calcium.
16. Fatty Fish
Salmon, Sardines, Tuna, and Swordfish are some of the best examples of fatty fish. Fatty fish is rich in omega-3 fatty acids and essential proteins. If you consume such fish twice or thrice a week, you may reduce the risk of heart and eye diseases. This one of the healthiest food in the world helps to reduce bad cholesterol and balance high blood pressure.
Omega-3 helps in reducing blockage in the arteries and enhances blood flow in the body. It is also good for reducing inflammation around the arteries. Fatty fish has a high amount of Selenium, one of the antioxidants that assist in repairing damage to the cells.
Fatty Fish is loaded with Omega-3 Fatty Acids, Protein, and Antioxidants.
17. Oats
The high soluble fiber content in oats makes it one of the healthiest grains. And with high fiber content, it is very easy to lower the cholesterol level in your body. The fiber present in oats is Glucans which is very helpful to feed good bacteria in the gut. In short, eating oatmeal every day can help to reduce the risk of heart disease.
The carbs present in oats help to maintain the blood levels in the body and also assist in digestion. Like Apples and Almonds, Oats is one of the healthiest food in the world that you should include in your daily diet To make oatmeal more nutritious, you can add chia seeds and a variety of fruits to the bowl full of oats to enhance the taste as well as nutrition.
Oats are loaded with Soluble fiber for lowering cholesterol, Carbs, and powerful antioxidants like Avenanthramides.
18. Brussels Sprouts
Our next pick Brussels Sprouts is a great option when you need to consume high levels of nutrients like Calories, Proteins, Fibers, Manganese, and Vitamins. Brussels sprouts act as an antioxidant to even strengthen your immune system.
Folate and Vitamin B present in Brussels sprouts is good for healthy red blood cells. Vitamin A and C helps to maintain eye health and Lutien and Zea xanthin (plant-based chemicals) reduce the risk of eye diseases.
Brussels Sprouts are loaded with Folate, vitamins A, B, C, and Fiber.
19. Berries
There are different variants of berries available as per the season, like blueberries, Blackberries, Raspberries, and Strawberries. All varieties have super-rich nutritional value and fiber content. The high fiber content helps to keep the digestive system healthy.
Berries also help to fight against heart diseases and neurological disorders. Among all the other varieties, Raspberry is one of the common ones to maintain body weight. Berries can also help to stimulate the brain cell’s growth and help to fight memory loss problems.
Berries are loaded with Protein, Carbohydrates, and Fiber.
20. Quinoa
The last but one of the best healthy foods to eat every day is Quinoa, a wholesome grain to fulfill your body’s needs. Fiber and Omega-3 fatty acid present in Quinoa is a great food for balancing the digestive system. It also helps to lower cholesterol and blood sugar levels. When your body needs plant-based protein, Quinoa is a super food to eat.
The most nutritious part of Quinoa is its seeds and leaves, but one can use Quinoa plants too. The people who are gluten intolerant, Quinoa is the healthiest food for them.
Quinoa is loaded with Magnesium, Fiber, Iron, and Protein.
Finally, what’s your take on the Best Healthy Foods to eat every day?
Whenever you are going to add new food items to your daily diet, try to figure out why you are modifying your diet. Because there is a need to focus on the nutrition that your body is lacking or you are taking anything in over the limit.
Your body’s health, appearance, weight management, and aging process depend on what you give to your body. Whatever purpose you are having behind your diet changes, try to identify it first and then include the required food items in your diet.
Apart from the given healthy foods to eat every day, don’t forget to add Apples, Milk, Grains, Beetroot, and many other common healthy foods. And remember, not to skip routine exercises and workouts. If you need help to do workouts, you can try the best workout apps.
In case, if you have any other healthy food items in your mind that you can include in your diet, feel free to share them with us. After all, it will be a great help to others.
Eat Healthy! Live Healthy!
Hope you find this blog informative!
