A balanced diet is the key to living a healthy life. It does not just revolve around eating the right amount of calories but also ensuring to add relevant nutrients in the diet to protect the body from different illnesses especially related to diet.
Table of Content:
#1 Omega-3 Fats
#2 Probiotics
#3 Dark leafy greens
#4 Calcium
#5 Antioxidants
5 Foods to eat Everyday to Stay Healthy
1. Omega-3 Fats
To live a healthy life, eating foods containing omega-3 daily is recommended. Following are its excellent benefits on health:- Foods containing omega-3 fats help in fighting depression and anxiety. It's good for healthy brain function and advisable to take by pregnant women as it is vital for a baby's brain development.
- DHA is a type of omega-3 that is important for the eyes' health. The lower level of omega-3 in the body can lead to poor eye vision.
- Foods having omega-3 can lower the risk of heart disease as it improves 'good' HDL cholesterol and prevents blood clots. It also helps in lowering high blood pressure.
- Attention-deficit hyperactivity disorder (ADHD) is a behavioural disorder in children and it's found that these children have a lower blood level of omega-3 fatty acids than their healthy peers. These children are hyperactive and have poor concentration. Omega-3 improves restlessness in these children and makes them calm. It's good to give them foods having omega-3 or omega-3 supplements.
- It can reduce belly fat.
- It fights body inflammation.
- It can fight autoimmune diseases. In this disease, the body's immune system starts attacking the healthy cells mistakenly.
- It has been reported that people with a psychiatric disorder have a lower blood level of omega-3. It helps people having violent behaviour and symptoms of bipolar disorder, and schizophrenia.
- It may prevent the chances of colon, prostate, and breast cancer.
- It can improve sleeping quality.
- It can protect the skin from premature ageing and lessen the risk of a breakout.
- There is a mental health decline as one ages. Omega-3 may decrease this mental health decline and Alzheimer's disease.
- Omega-3 reduces fat in the liver.
Foods that contain Omega-3 Fats
Fatty fishes are high in omega-3 fats. Eating fatty fish just once a week can provide a whole week's requirement of omega-3. It's advisable for a healthy adult to take at least 250-500 mg of omega-3 per day. Foods that contain omega-3 fat and one can eat daily are:
- Ground Flax Seeds
- Hemp Seeds
- Chia Seeds
- Walnuts
2. Probiotics
Probiotics are microorganisms that are introduced to the body in order to provide health benefits. The following are the reasons to eat them daily.- It helps in balancing the friendly bacteria in the digestive system.
- Probiotics can treat diarrhoea and prevent it from happening.
- Its supplements are also good for certain mental health conditions.
- Probiotics are effective in keeping a healthy heart.
- It can lessen the symptoms of eczema and some allergies.
- One can feel easiness with the symptoms of certain digestive disorders after taking it.
- It can fillip the immune system.
- It's good at losing weight, especially belly fat.
Foods Containing Probiotics
A healthy adult can consume 20 billion CFUs of probiotics per day. One can take the following probiotics every day.- Plant-based yoghurt
- Sauerkraut
- Kombucha
- Kimchi
- Tempeh
3. Dark Leafy Greens
Dark Leafy green vegetables have so many health benefits. It's recommended to eat at least half a cup of green vegetables per day.- Dark leafy green vegetables are enriched in vitamins, minerals, and phytonutrients.
- They provide fibre, complex carbohydrates, and protein.
- Dark leafy vegetables are low in calories and give a feeling of fullness. It's best to add to the diet to lose weight.
- Eating greens is good for people having constipation.
- They work as antioxidants in the body and can inhibit the growth of certain types of cancer.
- Crunchy fresh greens can improve body metabolism. Adding them to the diet also protects the eyes when eating at least 10 mg daily.
- They improve the natural body's defence system and protect the body from sun damage.
- Leafy green makes skin glow.
List of Dark Leafy Green
Below is a list of edible greens that are high in nutrition and can be a part of a daily diet.- Spinach
- Arugula
- Kale
- Chard
- Bok choy
- Dandelion greens
4. Calcium
Calcium is vital for bone health throughout human life. Insufficient levels of calcium in the body can lead to weak bones. The human body cannot produce calcium on its own so it's important to eat foods containing calcium in the diet.Adding foods having calcium along with vitamin D can have benefits beyond the bones' health. Together they can protect from cancer, diabetes, and high blood pressure. Below are the reasons to add foods packed with calcium every day.
- The human body needs calcium to build and maintain bone health.
- Calcium is needed for the heart, muscles, and nerves to function properly.
- It can help with weight loss.
Foods Enriched in Calcium
The daily minimum intake of calcium per day should be 1000 mg for a healthy adult. The following is a list of foods that one can eat daily.
- Fortified soy milk
- Fortified almond milk
- Fortified rice milk
- Fortified oat milk
- Fortified coconut milk
- Fortified plant-yoghurts
One can just add dairy products to get the necessary calcium from it. These dairy products include milk, cheese, and yoghurt.
5. Antioxidants
- Antioxidants prevent the body from oxidative stress.
- They are good for heart health and can lower the risk of certain types of cancer.
Foods Containing Antioxidants:
The minimum daily intake of antioxidants for a healthy adult is 8000-11000 ORAC units. Adding fruits to the diet is the best source of antioxidants.
- Fresh or frozen berries
- Goji berries
- All other fruits
For more details on foods containing antioxidants check the post, '10 Antioxidant-rich Foods You Should be Eating'.
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Wise advice. These are all foods the doctors have recommended to me to manage my chronic pain.
ReplyDeleteThis is a great list of foods you should eat everyday. The benefit, besides looking good, is that you will feel good too.
ReplyDeleteGreat list! I definitely need to be more consistent with my healthy eating. I always feel so healthy and fresh with clean eating...
ReplyDeleteWhat a fabulous list. Thank you for including the foods themselves, that made this list such a practical one. I will be sharing with my husband as well. Plant based yogurt? That's new to me.
ReplyDeleteYou have some really good advice here, thank you so much for sharing it with us :)
ReplyDeleteI always have chia pudding made to add to my yogurt mix. So good and healthy.
ReplyDeleteThese are good foods for us to each every day. I appreciate the list about the benefits for each type of food!
ReplyDeleteI am so fortunate that I love fruits and veggies. I do need to get some more protein in my diet.
ReplyDeleteI eat fresh fruits and veggies every day, and I try to include in my diet natural healthy fats too, such as avocado. When I don't forget, I sprinkle chia seeds on top of my salads as well.
ReplyDeleteI follow a specific diet because of my endometriosis, and it's really difficult for me. Love your list, I need to get some more protein in my diet.
ReplyDeleteLove this post because it's true - you are what you eat and you need to eat all these healthy foods all the time.
ReplyDeleteWhat a useful list. I need to add them to my diet since I"m expecting. Thanks!
ReplyDeleteWe get some of these everyday, but seems we are missing the other which we will add to our diet daily list.
ReplyDeleteGreat post, I'll definitely be coming back to your blog for more info :)
ReplyDeleteFantastic list! These are all great foods to eat to combat many health issues or prevent them all together!
ReplyDeleteI am lucky that I love most of those foods. I have started eating flax seeds every day and since then my hair and nails are in much better conditions.
ReplyDeleteIt's getting into the habit. I think most know what we SHOULD be eating. Thank you for the reminder.
ReplyDeleteThis is a great list and I agree that these should be eaten daily. Probiotics are so important for gut health!
ReplyDeleteThis is the year that I have to take care of my body fully. Thanks for sharing this post and brings me back on track.
ReplyDeleteWell I get a lot of these in the green smoothies I make every day, but not all. Gotta work on that! Thanks so much for sharing this with all of us!
ReplyDeleteI do eat this foods daily. I could always get more of them in my day
ReplyDeleteWhat a great list of foods! All of this sounds tasty! I'll have to try and eat more of them for sure.
ReplyDeleteI have to admit that snacking on potato chips as I read your post has me feeling guilty. But I'm gonna turn this around!!
ReplyDeleteGreat advice on what we should be eating here. I need to look more into probiotics!
ReplyDeleteI am all about my leafy greens. Luckily I love my vegetables and sauerkraut too.
ReplyDeleteI really like the fact that all the necessary nutrients can be obtained by eating foods in its natural state. I am one of those people that don't like to take tablets.
ReplyDeleteBalanced diet is everything! Good to know which 5 foods we should eat to stay healthy. I will try to eat more products which contain probiotics
ReplyDeleteI definitely need to eat more dark and leafy greens!
ReplyDeleteI fell off my healthy eating start and need to get back on it and stay on it. I was feeling so good eating and doing these things.
ReplyDeleteGreat suggestions. I personally LOVE fish so my omega-3 must be through the roof!
ReplyDeleteThis list is perfect! I am fortunate enough to be able to eat most of these almost every day. Thank you!
ReplyDeleteThis post is so relevant for me today. I'm trying to eat healthier but often struggle with what foods I should be eating, Thank you!
ReplyDeleteI didn't realize they made plant based yogurt. I try to have some products with most of these nutrients everyday.
ReplyDeleteThose are all great things to eat everyday. I am pretty good about eating a lot of those things. But I can always do better with it. Those darn chocolate chip cookies keep calling my name! lol
ReplyDeleteIf I could eat Salmon all day every day I would. But I'm not a millionaire yet. I love eating greens every day tho
ReplyDeleteI actually love fish and vegetables, so I have so exuse what so ever not to eat a more helthy meal now and then :P
ReplyDeleteI'm happy to know that I'm incorporating most of these into my daily diet already. Probiotics are at the top of that list!
ReplyDeleteThanks for the information you shared in this post. I will have to include more fatty fish in our diet. I wish my grandson would eat fish, but he would not even look at it!
ReplyDeleteYes! I couldn't agree more with this. We do our best to include probiotics and antioxidants into my diet daily. I have to work on more water.
ReplyDeleteAaahhhh...alright then! If you say so. I got the green vegetables covered. I do have quite a lot of those, everyday.
ReplyDeleteI really agree with this. We really need a balanced diet and this 5 food is key for living a healthy life
ReplyDeleteThanks for the tips! I am trying to eat healthier this year and get back in shape.
ReplyDeleteI am so happy to see that I seem to be having all these 5 different must haves in my daily diet. Strengthens my belief.
ReplyDeleteThese look great. I love fish. Yum.
ReplyDeleteEating a healthy, balanced diet is key to everything else we do. I'm for everything in moderation.
ReplyDeleteElizabeth O
Great Content! These are one of the best health & beauty tips to follow.
ReplyDeleteThank God! People are slowly realizing the importance of healthy eating habits. It is one of the best health care tips you can follow.
ReplyDeleteTrue . people are forgetting this
DeleteHello Sir,
ReplyDeleteEveryday I'm eating Probiotics, Dark leafy greens, Calcium for my health. That's amazing effect in my health.
Thanks for your good job.
I need to do better about getting my dark leafy green in. I love argula but sometimes I am too lazy to make a quick salad. Thanks for the tips!
ReplyDelete