8 Healthy Foods You Must Eat Daily

walnut and walnut in shells

Ever feel just utterly terrible? You have a break out, you feel bloated all the time, you’re not in the mood to work, and you just feel lethargic constantly. Sure, your problems contribute to feeling this worse, but it may also because you’re eating the wrong kinds of foods all the time. Essentially, what you eat becomes you.

So, if you feed yourself processed and junk foods on a regular basis, you’re not going to feel like you’re at your best. Because no matter how enjoyable these foods are, the bottom line is that they’re not good for your body. And sooner or later, that’s going to manifest physically and mentally. Over time, these unhealthy foods will even contribute to the development of health problems. Not fun at all, is it?

If you want to be stronger and happier, you need to start by changing your eating habits. Focus on whole, natural foods. Go for the ones high in essential nutrients that your body needs to thrive. Basically, being healthy within radiates on the outside, improving your energy, your mood, and even your appearance. You’re also reducing your risks of developing serious diseases. Now that’s better.

To begin, here are 8 healthy foods you should eat every day to boost your overall well-being:

1. Blueberries

spilled jar of blueberriesBlueberries are packed with antioxidants crucial for preventing life-threatening diseases such as cancer, diabetes,and even cognitive issues linked to aging, and seem to be right up there in quality similar to hemp oil. Research also proves that blueberries are also high in fiber and vitamins A and C and can even be valuable when it comes to preventing cardiovascular problems. To get healthier, aim for a cup of fresh blueberries every day. If you like smoothies, then blueberry smoothie is just perfect to start your day.

2. Spinach

bundle of fresh spinachSpinach is one of those dark and leafy greens that produce wonder in terms of its health benefits. Noted for its plant-based omega-3 fatty acids and folate, it can help lessen the risk of heart disease, stroke, and osteoporosis. Besides, folate also boosts blood flow to the rear areas so it can help reduce the possibility of age-related sexual problems. Plus, spinach is also packed with lutein, which is a component that fights macular degeneration. So, go get yourself 1 cup fresh spinach or ½ cooked every day.

3. Yogurt

Fermentation that takes place in yogurt generates hundreds of millions of probiotic organisms, which act as strengthening support to the good bacteria in the body. As such, your immune system is significantly fortified, helping in the prevention of cancer. Remember, not all yogurts are probiotic. So, you have to read the label and go for the one with the ‘live and active cultures’ label. Want to spice it up a bit? You can add some fresh blueberries and walnuts as toppings, too.

4. Tomatoes

Tomatoes are packed with the antioxidant lycopene, which clearly means they’re perfect for your body. Research indicates that a diet rich in lycopene can reduce the risk of certain cancers, such as bladder, lung, and stomach cancers. Aside from the protection it delivers from cancer, lycopene also lessens the risk of coronary artery disease. A glass of tomato juice a day will suffice.

5. Carrots

Carrots are rich in carotenoids, which are fat soluble compounds that are linked to a decrease in a broad assortment of cancers. Additionally, these beneficial compounds in carrots have also been shown to lower the risk and severity of inflammatory diseases, including asthma. Want carotenoids to get working in your body? Aim for half a cup of carrots per day.

6. Black beans

While all kinds of beans work fantastically, especially for your heart, black beans exceed your standards by being a natural brain booster. This is because black beans are loaded with anthocyanins. They’re antioxidant components that have been demonstrated to enhance brain capacities. If you’re feeling a little low in mental energy, have yourself a half cup of black beans, which can also give you 8 grams of protein and 7.5 grams of fiber. The good news is that they’re low in calories and contains zero saturated fat. Craving for a burrito? Make it healthier by adding lots of black beans to it.

7. Walnuts

Walnuts have actually higher levels of omega-3s than salmon, they’re also filled with more anti-inflammatory polyphenols than red wine, and they have more proteins than chicken. Yep, walnut is the man. It’s the only nut that combines all these three features. Of all the nuts out there, walnut is the “nuttiest”. The ideal serving of walnuts per day is an ounce, which is about seven nuts. It’s a great snack, especially if you’re recovering from an intense workout.

8. Oats

Oats are packed with soluble fiber, which reduces the risk of heart disease. Even though oats are high in carbs, the release of those sugars is decelerated by the fiber. And since oats also have 10 grams of protein in every ½ cup of serving, they’re great for the muscles. Remember to only eat granolas and cereals that contain at least 5 grams of fiber in each serving.