Seven foods you should eat every day

Food is the most important component of our lives. Apart from providing us with the energy required for our day to day activities, food is also significant in many ways. It also protects our bodies from diseases and is responsible for cell growths and our growth in general. When choosing the type of food to take, therefore, you should choose the most nutritious food that will boost improve your health and general well-being. Below are some of the food you should consider taking at least twice a day.

1. Spinach

Spinach is a common type of vegetable found in the garden. It is usually green and leafy is one of the most nutritious vegetables. Spinach is a rich source of omega-3s and folate which helps in reducing the risks of getting heart disease, stroke or osteoporosis. Folate also helps increases blood flow to the nether regions which helps cushion you against age-related sex issues. This plant is also equipped with a compound known as lutein which helps to improve your sex drive by fighting macular degeneration. Substitutes for this plant with the same health benefits include romaine lettuce and kales.

2. Eggs

Eggs are the most nutritious products of poultry. It is one of the few foods considered as “superfood.” Eggs contain many types of nutrients most of which are rare in the modern food. Eggs contain folate, phosphorus, selenium, calcium, zinc, and vitamins; A, D, E, K, B6, B5, B12, B2. These nutrients improve the overall health of the body. Eating eggs also increase high-density lipoprotein (HDL) which reduces the risks of heart disease, stroke, and other common health problems. Eggs also contain nutrients lutein and zeaxanthin which help improve the eye health by counteracting degenerative processes that affect our eyes as we continue aging.

3. Yogurt

Yogurt is a dairy product made from milk. Yogurt higher nutrition value is attributed to the fermentation process it undergoes. Fermentation produces millions of probiotic living organisms that help improve the body immune system. This, when combined with millions of beneficial bacteria found in the body, provides greater protection against diseases such as cancer. However, not all yogurt has probiotic; therefore you should check their labels and look for the keywords “live and active cultures” which shows that the yogurt is probiotic. Yogurt is best taken with blueberries, honey, and walnuts during breakfast.

4. Avocados

Avocados are the most popular in the cosmetic industry. Avocado is highly nutritious and contains many nutrients necessary for good health. Its often referred to as “superfood” as it is highly nutritious. Avocado contains the essential nutrients including Vitamin K, folate, vitamin C, potassium, Vitamin B5 and vitamin B6. It also contains monosaturated fatty acids which are a significant component of olive oil. Olive oil has many health benefits including preventing of heart diseases and its antioxidants properties. Avocados also contain fiber which assists during digestion of food.

5. Carrots

Carrots are commonly eaten raw and also used as a common food spice. Carrots contain carotenoids which help in reducing the risk of different types of cancers. Carrots also help in reducing the risks of inflammatory conditions such as Asthma. Carrots also help in strengthening your teeth and as cheap source of vitamin A. vitamin A helps in providing stronger eyesight. ½ cup daily intake of carrot is enough to keep your good health. In its absence carrot’s nutritive value can be replaced by sweet potato, mango or pumpkin.

6. Tomatoes

Tomatoes are another type of food you shouldn’t dare miss it. Tomatoes are found in two types; red and processed types. Red tomatoes contain the antioxidant lycopene in higher quantities. Processed tomatoes, on the other hand, contain lycopene which is easier to absorb. Lycopene is important in decreasing the chances of lung, bladder, stomach, prostate and skin cancers. It also helps in reducing the risk the coronary artery disease. Taking at least eight cherry tomatoes a day which translates to about 22 mg of lycopene is best for your health. Red watermelons and guavas can substitute tomatoes health benefits.

7. Blueberries

Blueberries are popular in North America for their high number of antioxidants in their berries. The antioxidants help prevent major diseases such as diabetes and cancer. Blueberries are also rich in vitamins A and C and fiber which boosts cardiovascular health. The fruits health benefits can be substituted by Acai berries, strawberries, and purple grapes.


Ensure that you take the above foods with other foods to ensure that you have a well-balanced diet. Maintaining a balanced diet ensures good health and helps prevent major ailments and diseases.