Nutritional Foods That You should Eat Every Day .

Thinking about improving your diet? 

That can be quite a task! Grocery stores are flooded with so many healthy alternatives, picking the right food can be confusing.

We have prepared list of nutritious foods to eat everyday.

Hey there viewers and welcome back to another blog . Contrary to popular belief, a healthy diet doesn’t necessarily mean cutting out pizza, burgers or chips. It simply means adding nutritious foods to your meals. 

Did you know that eating cucumbers promotes weight loss? 

What about chia seeds for heart health?

Today we’ll be talking about all the foods you should be eating as often as possible! 

TOP 20 NUTRITIOUS FOODS :

1 : Avocado

 Kickstarting our list is avocado which is a superfood in every sense. They’re one of those rare foods containing natural healthy fats, omega 3 fatty acids and proteins, among other essential vitamins and minerals. These green fruits are rich in dietary fiber that aids digestion. This powerful combo of healthy fats and fiber helps you stay full for longer. 

The next time you’re hungry, reach for avocado toast instead of a cheeseburger. What’s your favorite way to eat avocado?

Let us know in the comments below. 

2 : Salmon 

This pink, oily fish, packed with omega 3 fatty acids and brain healthy compounds should definitely be a part of your regular diet. It’s also one of those rare foods that contain bone building vitamin D. Want to look younger? Eating salmon twice a week can give you a youthful look. 

3 : Chia Seeds 

Chia seeds are everywhere! And for all the right reasons! Although tiny in size, they pack quite a punch. Did you know that just 2 table spoons of chiaseeds contains around 5 grams of protein? Since they’re super high in antioxidants,adding a couple tablespoons to your salad, yogurt or smoothies ensures that those dreaded aging signs are delayed. Calcium is another important nutrient thatmakes chia seeds a true superfood. 

4 : Blueberries 

The next time you’re at the grocery store,remember to stock up on these tiny, powerhouse berries. Packed with antioxidants, vitamins and fiber,blueberries are delicious and healthy! The best part, they can be added to anything! Being anti-inflammatory, eating them willkeep your heart healthy, and even protect you from certain cancers.

 

5 : Cucumber 

Cucumbers are 96% water or water in food. This makes them an ideal choice for detoxification and preventing dehydration. They are rich in phytonutrients and vitaminK. Adding a couple of slices in your water keeps you refreshed by replenishing electrolytes. Apart from that, the dietary fiber regulates blood pressure and blood sugar as well! Want your skin to glow? Eating cucumbers enhances skin health and reduces tanning by toning down inflammation. 

6 : Watermelon 

Hydration and watermelon go hand in hand. Watermelon is 92% water. It also contains vitamin C, which fights offfree radicals, has cancer preventing compounds and heart friendly nutrients. Eating watermelon regularly can also slowdown the progression of Alzheimer's. 

7 : Amaranth

Amaranth can be classified as a pseudo-cereal, which is mainly popular for superior protein content. These are balanced, nutritious seeds with great benefits like aiding digestion and reducing cholesterol. If you’re thinking about shedding a coupleof pounds, this grain might be just what you need. 

8 : Swiss Chard 

When it comes to swiss chard or any form of leafy green, you can’t go wrong. They are excellent sources of vitamin C, K and A along with being an amazing addition to any salad. They are low in calories and offer over 300% of your daily vitamin K. Remember not to over do this veggie, and to limit it to just a coupleof days every week as it may lead to low blood pressure, kidney stones and abdominal pain. Keep in mind this one can be pretty bitter. 

9 : Olives 

Olives are one of the most unusual fruits,because of their high content of good fat. Their vitamins, minerals, carbs and fiber have made them one of the healthiest foods in the world. There’s a reason people in the Mediterranean have olives in their foods. The health benefits of it include better bonemass, lowered cholesterol, blood pressure, and less inflammation. 

10 : Quinoa 

Quinoa is one superfood that instantly became popular. Famous for all the right reasons, it is packed with a combination of protein and fiber. This allows you to fill up quickly without ruining the nutritional content. Did you know that one cup of quinoa contains twice the protein and 5 grams more fiber than a cup of rice? If you’re looking for a healthier alternative,this is it! 

11 : Sweet Potatoes 

Sweet potato contains nutrients with several benefits. Available in colors like purple, yellow, pink and red, these root veggies are more than just a delicious ingredient for desserts. Eating them everyday replenishes your body with anti-inflammatory, anti-diabetic and even anti-cancer properties! Creamy and soft in texture, sweet potatoes are rich in beta-carotene as well. This boosts your body’s capacity to fight any infection. 

12 : Kale 

The health benefits of eating kale every day is no secret. This crinkly, dark, leafy green is a staple found in salads and curries. Due to the abundant presence of Vitamin B6,Vitamin C, calcium and copper, it is considered a nutrition superstar. Just one cup of raw kale contains less than35 calories and a maximum of 7 grams of carbs, making them weight loss and diabetic friendly vegetables.

13 : Brussels Sprouts

Closely related to kale and cauliflower, brussel sprouts are the unsung heroes of the veggie world. They are more than a side dish with christmas or thanks giving dinner. They’re low in calories and rich in proteinsthat decrease the risk of certain types of heart disease and cancer. Vitamin K 1 is a compound found in these special sprouts which keeps the bones strong and helps them grow. 

14 : Broccoli

Broccoli can be classified as a cousin of cauliflower and cabbage. Over the years the outstanding nutritional benefits of this green vegetable have exploded and should make you want to add them to your meals even if you hate them. They’re jam packed with an array of B vitamins,folic acid, iron, calcium and numerous other vitamins. Eating a handful of steamed broccoli everyday reduces the risk of heart problems, builds strong bones and even reduces eye problems associated with age. 

Before we move ahead, have you been experiencing restless sleep? Maybe it's because of something you ate at dinner. Here are 5 foods that you should and shouldn’t eat before going to sleep. Now back to what nutrition experts recommended you eat regularly. 

15 : Nuts

When going on a diet like keto or paleo, nuts are a common denominator. Even if you are not on one of these rigorous diets, it's always good to add some walnuts, almonds, hazelnuts or pecans to your mealsfor that earthy taste and generous crunch. They are high in good fat, low in carbs andan amazing source for nutrients like vitamin E, selenium and magnesium. Blitz them into your smoothie or sprinkle some on top of your soups, curries or any other dish you like and enjoy the rich antioxidants and weight loss promoting goodness. 

16 : Flax Seeds

When it comes to superfoods, flax seeds deserve a mention. These tiny brown seeds are mainly eaten toimprove digestion or relieve constipation. Low in bad cholesterol, they can reduce thechances of developing heart disease. When eaten in moderation they also help inreaching your ideal weight goal. However, be mindful while eating these seeds since eating too much of unripe flax seeds can cause indigestion or even toxicity. 

17 : Garlic

Garlic adds a wholesome flavor to any dish but it does more than that! Garlic pods contain some amazing medicinalproperties that have been recognised throughout ancient history. It is used widely for treating numerous health conditions like coronary heart disease, hypertension and prevention of cancer. Eating a diet rich in green vegetables and garlic also greatly reduces the chance of osteo arthritis and other age related bone problems. It not only works inside the body but when added to food it helps create an unfavorable environment for bacteria to thrive. 

18 : Olive Oil

Olive oil is more than just a cooking oil, it is also used for stimulating hair growth and keeping the skin revitalised. It’s the complete package for the body inside and out. Rich in antioxidants like vitamin E and polyphenols,cooking meals in this oil protects the body from radical damage and protects the heartfrom various diseases. Packed with 70% oleic acid, eating it regularly reduces the symptoms for arthritis, prevents gum disease and improves eye conditions whilemaintaining overall health. 

19 : Beans

Beans are a common factor in every mediterranean cuisine. Being an amazing source for magnesium, ironand potassium, beans are a blessing in disguise for people looking to control diabetes, maintainhealthy weight and boost heart health. Black and pinto beans are available easily everywhere making it easier for you to enjoy their health benefits. These underrated beans are packed with plantbased protein which repairs and maintains the body. Rich in fiber, they also keep the heart healthy while preventing fatty liver disease. The next time you’re confused about lunch then grab a bowl of bean salad, especially if you are thinking about an alternative tomeat based proteins. 

20 : Eggs

Eggs are the undefeated rulers of the breakfast world. The humble egg, that can be cooked in a multitude of ways, packs quite the punch! Being dense in nature, they are high in protein,good cholesterol and Omega 3s. While the egg white contains protein, fatsand minerals, the yolk is packed with the sunshine vitamin or vitamin D. Eating thema couple days a week helps in weight loss, promotes brain health and improves overall performance. 

It’s not about the amount of food you eatin a day, it's all about your choice of food. The right meal makes a world of difference. Healthy eating and being physically and mentally active are 2 ways to ensure a healthy life. Did you know Sahel and West Africa : Alarming food and Nutritional insecurity.

Here are some ways to boost brain function. Plus, are you Looking for more healthy foods options? Please inform us by posting it in comments section. 

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