10 Healthy Foods You Should Eat Every Day

Healthy natural and balanced diet has a major impact for good health and vitality. In this article I will show you 10 healthy foods that are welcomed by everybody.

List of 10 healthy foods you should eat every day :

Berries

All berries, like strawberries, raspberries, blackberries, blueberries are rich in dietary fiber that are essential for normal, healthy digestive system. Raspberries have the most dietary fiber and anti-carcinogenic properties. Blueberries on the other side, have twice less fiber, but are rich in anthocuanins and antioxidants that help to improve memory. Strawberries are fruit with the least amount of dietary fiber from berries, but they are rich in Vitamin C, which is good for the skin. They also help in reducing body weight.

Eggs

The egg as a source of high quality protein can really give you more power. A recent study showed that people who eat scrambled eggs for breakfast feel more satiate and eat less at lunch then people who eat muffins for breakfast. Egg yolk contain lutein, antioxidant that keep an eyes on your health.  Lutein is good for protecting the skin from UV rays.

Beans

Beans is an excellent source of iron, a mineral that carries oxygen from the lungs to the cells throughout the body. Because the body can not absorb the same amount of iron through the plant foods, as  he can through beef or chicken, combine beans with foods rich in vitamin C, to increase the level of absorption of iron. Beans is also rich in fiber, which help to regulate cholesterol levels in the blood.

Nuts

Nuts are also in the list of 10 healthy foods because they are rich in unsaturated fats which are good for your heart. Walnuts are likely in the spotlight due to their high levels of alpha-linolenic acid which is good for heart health and which improves mood.

Oranges

Only one large orange or a cup of orange juice is an excellent source of vitamin C. Vitamins C is essential for the production of white blood cells and antibodies. He is also powerful antioxidant that helps to protect cells from radical damage and plays a key role in collagen production for firming the skin. Orange are also rich in fiber and folic acid.

Sweet potato

Sweet potatoes are glossy orange because they contain alpha and beta carotene. The body converts these compounds into vitamin A, which helps in maintaining the eye health, bones and improve immunity. One medium sweet potato provides nearly four times the recommended daily value of vitamin A, plus several other vitamins such C and B6. Also provide potassium, manganese, lutein and zeaxanthin.

Broccoli

This green powerhouse is a set of vitamins C, A and K ( which helps bones) and folic acid. There is another reason why broccoli is often the first on the list for healthy food- it provides a healthy dose of sulforaphane, a type of isothiocyanate which is to thought to prevent cancer by helping to stimulate the detoxification enzymes in the body.

Spinach

Spinach is packed with important nutrients : vitamins A, C and K, as well as fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is easy, tasty and a good source of folic acid and B vitamins.

Yogurt

Yogurt contains good bacteria that help maintain the health of the stomach. It is also rich in calcium, which helps prevent osteoporosis.  A cup of yogurt provides about of the recommended daily amount of calcium and is rich in potassium, zinc , vitamin b 12 and protein.

Tea

Researches shows that regularly drinking tea reduces the risk of Alzheimer’s disease, diabetes and some cancers. It also improves the teeth and gums and makes bones stronger. Tea is rich in antioxidants called flavonoids. Its recommended to drink the tea hot and freshly cooked.