15 Foods That You Should Include In Your Everyday Diet!

The more variety of foods you eat, the better the chance that you get all the nutrients [Health Nutrition] needed to maintain good health.

In everyday life, you come across some of the foods that help to prevent the diseases and give various nutrients that make sense to those foods to eat everyday.

Here are the foods that you need to include in your everyday diet:

1. Yogurt:

Yogurt supplies enough calcium to your body. This food prevents you from getting osteoporosis, fights against bacteria, boosts your immune system, prevents yeast infection and has wonderful anticancer properties.

Remember that not all yogurts are probiotic, so make sure that you read the label before buying. Yogurt can be topped with walnuts, blueberry, honey, and flaxseed, which makes good breakfast for you. Also, plain and low fat yogurt can be added with creamy salad dressings.

2. Green tea:

Green tea has wonderful cancer fighting properties. It is rich in antioxidant content. Green tea helps to boost your metabolism, weight loss and also in maintaining weight.

You can drink green tea with or without the caffeine, or in hot or iced form.

3. Dark green leafy vegetables:

Dark green leafy vegetables are full of anti cancer compounds, minerals and vitamins. Also, they contain sufficient amounts of folic acid that help to prevent the neural tube defects.

Green leafy vegetables are rich in anticancer compounds like lutein and beta-carotene, fiber, antioxidants beta-carotene, and vitamin C. Consume sufficient amounts of spinach, kale, collard greens, and turnip greens. Eat these foods either in raw or slightly cooked form. You can also use them in salads and stir fry.

4. Black beans:

Black beans are good for muscle growth. They act as brain stimulants and are good for healthy heart. Of course all the beans are good for your heart, but no other beans can boost the brain power like black beans.

Black beans contain antioxidant compounds and they are rich in anthocyanins. These beans greatly improve your brain function.

5. Oats:

Eat oats in the form of porridge, muesli, or granola. They can protect your heart, build muscles, and act as powerful brain stimulants. Increase the intake of fiber so that you can help the muscles to grow strongly [Fiber diet].

Also, oats are good sources of slow-releasing carbs and they help you to stay full for longer hours and you feel full of energy.

6. Berries:

Berries are great sources of vitamins and fiber. Berries like blackberries, raspberries and blueberries help to boost your brain power, improve your immune system, fight against cancer, and maintain a healthy heart.

Berries are rich in antioxidants and are helpful for treating diabetes and age-related hormonal changes. Consuming blueberries that are rich in vitamin A, C and fiber are helpful for your cardiovascular health.

7. Walnuts:

Walnuts are good for muscle growth. They act as brain stimulants, fight against cancer, maintain healthy heart and boost your immunity.

Walnuts are rich in heart healthy omega-3 fatty acids, anti-inflammatory polyphenols, and muscle building proteins.

8. Oranges:

Oranges are the great source of vitamin C, antioxidants, folic acid, and anticancer compounds like carotenoids and flavonoids. Eat fresh oranges as snacks, prepare fruit salad with oranges, and drink fresh orange juice.

Phytonutrients found in the oranges are good for lowering your blood pressure and to maintain healthy heart.

9. Cereals:

They prevent constipation. Cereals contain wonderful anticancer agents, prevent polyps, and fight against breast cancer. You can eat the mixture of various cereals, sprinkle on salads, mix into casseroles, or you can eat handful of cereals with a mix of raisins and nuts.

10. Carrots:

Carrots act as good cancer fighters, enhance eyesight and boost your immunity. Carrots help to reduce the risk of asthma, arthritis, and various other illnesses from occurring.

11. Tomatoes:

Tomatoes have wide range of health benefits like they prevent cancer, boost immunity, and maintain healthy heart. Remember that the redder the tomatoes the more lycopene contents. Lycopene helps to fight against cancer.

Recent studies showed that consuming the diet rich in lycopene can reduce the risk of lung, bladder, prostate cancer, and stomach and skin cancers and also reduces the risk of coronary heart disease.

12. Spinach:

Spinach is good for muscle growth, healthy heart, enhances your eyesight, acts as sexual enhancer and bone builder. Spinach is the vital food.

Spinach is called as biceps builder. This is a great source of omega-3 fatty acids and folates. They can reduce the risk of osteoporosis, stroke and heart disease. Folate increases the flow of blood to the penis.

13. Bananas:

Bananas are the good sources of vitamin B. They help to boost your energy and give sufficient amounts of potassium, which protect your heart.

Eating one banana per day decreases your blood pressure and protects your body against atherosclerosis and increases the content of fatty acids in your arteries.

14.Olive oil:

Olive oil is the best source of mono unsaturated fatty acids and protects you from heart diseases. This controls bad cholesterol levels in your body while increasing the good cholesterol level. Olive oil is also a great source of antioxidants.

15. Almonds:

Almonds help to build the muscles and fight against food cravings. They are rich in monounsaturated fats, proteins, vitamin E, fiber, magnesium, fiber, phosphorus and folate. They help to fight against heart disease, cancer, and obesity.