Top 10 Best Foods to Eat Every Day

By Dickson Osas

A healthy, balanced diet can improve your overall health by improving immunity, preventing disease, reducing inflammation, stabilizing mental health, and much more. You should eat many healthy foods and options every day – or whenever they are available. Check the list!

1. Mushrooms

There are several varieties of mushrooms, and you can choose the ones you want to compose your diet. Choose your favorite among the various formats and textures, and your body will enjoy its wealth of proteinsamino acids (arginine, glutamine, and lecithin) and a large amount of fiber. The mushroom is still low in fat and calories, super nutritious food with high nutritional value and incredible taste. Due to the presence of selenium in mushrooms, they are also potent antioxidants.

Studies show that people who consume mushrooms three times a week improve blood pressure and inflammatory markers.

2. Whole foods

Whole foods are essential for the body. The brain uses carbohydrates for fuel, and if they are not available, you will likely feel a little dizzy and irritable and have difficulty concentrating and focusing. Contrary to what many people think, not all carbs are bad.

Complex carbs are the best option as they are more nutrient-dense and contain more fiber than simple carbs.

3. Avocado

Avocados are delicious and incredibly healthy. They are an excellent source of fiber, vitamin K and potassium. This fruit is rich in glutathione, a powerful antioxidant that fights free radicals and promotes cell renewal. It also contains beta-sit sterol, a compound that acts on the liver to balance HDL (good cholesterol) and LDL (bad cholesterol) levels and inhibits the production of cortisol.

While most of the calories in avocados come from fat, don’t avoid them. The lipids found in avocados are not harmful; they are beneficial and help keep you full and satisfied. This healthy fat is essential for the body. It improves skin health and absorption of fat-soluble vitamins, minerals, and other nutrients.

4. Green leaves

Green leafy vegetables like kalespinacharugula, and others are some of the most nutrient-dense foods on the planet. They are low in calories and rich in fiber, vitamins A and C.

5. Cruciferous vegetables

Some green vegetables like broccoliBrussel sproutscauliflower, and radishes fall into cruciferous vegetables. They are indicated to consume every day and with every meal.

Cruciferous vegetables are rich in unique inflammation-fighting phytonutrients and contain cell-modulating properties, which may help protect against cancer.

Brussels sprouts, specifically, are packed with nutrients and low in calories. They offer a complete group of vitamins (including vitamins A, C, K, and folate) and potassium. Like other cruciferous vegetables, Brussel sprouts feature bioactive compounds such as antioxidants, which are chemicals that help prevent damage to cells within your body.

6. Oily fish

Oily fish like mackerel, salmon, and sardines aren’t just some of the most sustainable fish options; they also provide some of the most bioavailable omega-3 fatty acids in all foods. Omega-3s are anti-inflammatory and great for the brain, skin, and hormones. But you don’t have to stray away from canned sardines: they provide an essential amount of calcium.

7. Chestnuts

Nuts are rich in protein and healthy fat, both of which are essential for the overall health of the human body. They are a great way to guarantee omega-3s, fatty acids the body cannot produce on its own. It is also an anti-inflammatory food, which is essential for brain health.

8. Lentils

High in protein and low in calories, lentils are highly eco-friendly to produce. They can even help you reduce your meat consumption while enjoying a protein-packed meal.

9. Green tea 

Green tea contains potent anti-inflammatory compounds that can help you lose weight, improve your mood, and more. It even helps to decrease inflammation and promotes many antioxidants.

Some studies have even linked green tea to reduce Alzheimer’s disease symptoms, cholesterol, and blood sugar regulation in people with diabetes.

10. Yoghurt

Yoghurt has healthy probiotics in addition to a host of other nutrients. It contains proteincalciummagnesiumvitamin B12, and some essential fatty acids your body needs to stay healthy.

For the best benefits, opt for plain yoghurt with no added sugar and pair it with fruit or nuts for a triple dose of superfoods for breakfast or a nutritious snack.