6 of the best healthy foods to eat every day

According to experts, there are some foods that people should eat every day. Include lean proteins and a variety of vegetables. Eating foods such as olive oil, nuts, and berries may also help reduce the risk of developing some chronic diseases. Eating a healthy diet that includes all food groups can help improve your intake of essential nutrients.

Many people follow frequent diets and eat the same foods every week. However, incorporating the following foods into their weekly meal plans can help them stay healthy and perform at their best. For example, a person can try a two-week meal rotation program and diversify protein sources, vegetables, and berries. This adds variety and a range of nutrients.

This article takes a look at some of the healthy foods to include in your daily diet. It explores what the research says about its health benefits and offers some tips for consuming it.

1. Lean proteins

We need protein for healthy growth and development and to maintain muscle mass. Eating protein with every meal can help balance blood sugar levels and avoid the spike that can occur from eating carbohydrates alone. This approach can help maintain energy levels and focus.

The amount of protein a person needs depends on factors such as gender, age, and weight. Also, protein needs vary depending on the amount and type of activity a person does and whether they are pregnant or breastfeeding.

Adults need 150-200 g of protein per day. Here are examples of common healthy protein foods and their protein content:

1 slice of turkey = 30 grams
1 small chicken breast = 90 grams
1 can of drained tuna = 90 grams
1 salmon steak = 170 g
1 egg = 30 g
1 cup of lentil soup = 60 grams
A piece of soy or bean burger = 30 g
1/4 cup of tofu = 60 grams
Try diversifying your protein sources to get a variety of amino acids and other essential nutrients.

2. Broccoli and other cruciferous vegetables

Cruciferous vegetables contain sulfur compounds called glucosinolates. This is beneficial for health. According to a 2020 review, glucosinolates regulate cellular and gene pathways and may have anticancer and anti-inflammatory effects. These compounds may also be useful in treating and preventing metabolic syndrome, but scientists need to do more research to prove this.

Here is a list of cruciferous vegetables that one can strive to eat every day:

– Broccoli
– cabbage
– radish
– cauliflower
– cabbage

In addition to sulfur compounds, cruciferous vegetables are a rich source of fiber and several essential vitamins and minerals. Green leafy vegetables like watercress and watercress also contain beneficial sulfur compounds.

3. Vegetables of different colors

Health experts know that the Mediterranean diet is one of the healthiest ways to eat. Diets focused on vegetables, such as vegetarian and Mediterranean diets, may help reduce the risk of chronic diseases such as cardiovascular disease and diabetes.
Eating vegetables of different colors every day allows you to absorb a wide range of phytonutrients, which are beneficial plant compounds.

For adults, try to eat 2-4 cups of vegetables per day depending on your gender, age, weight, and activity level. Eat plant foods of different colors, including leafy greens, beans, and lentils.

4. Raspberry

Eating berries can help in achieving some of their daily nutritional goals. For example, a 2015 study suggested that eating 100 grams of raspberries, blackberries, or blueberries can provide more than 50% of an individual’s daily requirement for manganese, vitamins such as vitamin C, folic acid, and phytochemicals.

Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and reduce the risk of some types of cancer.

Here are some berries to eat every day:

– blueberries
– blackberries
– raspberry
– Strawberry
– Cranberries

Fresh or frozen berries are preferred over dried berries, which contain only 20% of phytonutrients.

5. Nuts

Research suggests that eating nuts every day can benefit your health. For example, a 2019 prospective study of more than 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and death than those who ate 5 servings. or more nuts. Nuts every week. Those who eat less than one serving of nuts a month. Specifically, nuts were more beneficial than peanuts in preventing chronic disease. Some people cannot eat nuts due to an allergy. For those who can eat them, choosing regular, unsalted, and unsalted dried fruits is a healthy option. All nuts contain essential minerals such as calcium, magnesium and zinc.

6. Olive oil

Olive oil is a staple in the Mediterranean diet. Olives are rich in polyphenols. These substances act as antioxidants, protecting the body from oxidation. A 2018 study suggested that phenolic compounds in olive oil have anti-cancer and anti-inflammatory properties in test tube studies. Although scientists need to do more research in humans, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake.

Extra virgin olive oil and unrefined olive oil contain the highest levels of beneficial polyphenols. However, since high-quality olive oil is generally more expensive, people can reserve it for dipping salads and vegetables. It may be more cost-effective to use standard olive oil for cooking.

Incorporating these foods into a weekly meal plan, perhaps on a two-week rotation basis, can help ensure that a person is getting a variety of beneficial nutrients. It also avoids frequent dieting and can be more satisfying and attractive.

sources

Berry is good for your heart. (second abbreviation).

Esteve, M. (2020). Mechanisms underlying the biological effects of isothiocyanates derived from cruciferous glucosinolates: focus on the metabolic syndrome.

Gorzynik-Debicka, M., et al. (2018). The potential health benefits of olive oil and plant polyphenols.

Liu, C, et al. (2019). Walnut consumption in relation to cardiovascular disease incidence and mortality among diabetic patients.

Medawar, E.; , and others. (2019). Effects of plant-based diets on the body and brain: a systematic review.

Neal, Eb, et al. (2020). Barriers and facilitators to nut consumption: a narrative review.

Scrovankova, S., et al. (2015). Bioactive compounds and antioxidant activity in different types of berries.

What is the Mediterranean diet? (2020).

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