List Of Nutritious Foods To Eat Every Day

There is no doubt about the fact that health is wealth. Once lost, it is difficult to regain. You need to take proper care of your health and keep your body in perfect shape because it is the temple of your soul.

For that, it is important that you pay attention to what you are eating. Here is a list of nutritious foods that you must include in your daily diet,




1)  Egg


The egg is regarded as a great source of high-quality protein and is a must-have in your everyday diet. The egg whites, as well as the yolk, are packed with nutrients.The reason why the egg is considered so nourishing is that it is a complete source of protein.

It has all 9 essential amino acids which cannot be made by the body and have to be obtained from food.It is not just about protein alone, eggs have B vitamins for the eyes and good fats to take care of the joints.

One egg a day will suffice in helping your body reduce the risk of stroke by 12%. Also, rest assured about cholesterol concerns as the egg does not raise it!

2) Coffee


Coffee lovers will only be too happy to find their favorite beverage on number 2! Now, you can enjoy your daily cup of coffee without feeling guilty.

Coffee has a lot of health benefits to offer but you need to remember to avoid going overboard with it as an excess of anything can be bad! You can reap the health benefits by drinking moderate amounts of coffee in a day.

According to studies, drinking coffee every day can help bring down the chance of a liver damage plus ward off diseases like Alzheimer’s and Parkinson’s.

Also, coffee is said to help in improving your performance while working out. Isn’t that great? So, coffee can actually help in getting you in shape! However, don’t drink coffee too late in the evening as it can disrupt your sleep cycle due to the presence of caffeine.

3) Beetroot


Beetroot is one veggie that is not a favorite of many people. I hardly know anybody who says that he is head-over-heels in love with beetroot!

However, beetroot is extremely healthy and should be a part of your diet. It is a nutrient-rich veggie. According to studies done on beetroot, it has been found that it helps in improving aerobic performance and improves brain activity.

It is also effective in preventing cell damage that leads to arthritis. If it is difficult to eat it as a veggie, you can mask its flavor by adding it to a smoothie or fruit juice.

4) Oatmeal

Oatmeal is easy to make, immensely healthy and yummy too! Moreover, it won’t burn a hole in your pocket. It is also the best kind of food for those who want to shed a few kilos and reduce their waistline.

Oats are rich in fiber and several studies on the consumption of oats indicate that it helps in bringing down the levels of bad cholesterol, reduces blood pressure and lowers the chances of weight gain.

The best part about oats is that they help you stay full for a longer period of time and thereby prevent you from overindulging in unhealthy stuff. This keeps weight in check. Also, oats provide you with a lot of energy.

This makes them a great option for breakfast. Have oatmeal first thing in the morning and be full until lunch time! You can add nuts and fruits to your bowl of oatmeal too!

When you consume oats you can see that your bowel movements are more regular. And that is an added advantage.

Also Read: Disadvantages of Fish Eating

5) Avocados

Avocados also called butter fruit are packed with goodness. However, eating them every day might get a little expensive but let me tell you that they are totally worth the money you invest in them.

Avocados are the only fruits that have healthy fats in them. Plus it has 20 vitamins and minerals to offer. These fruits are heart healthy, provide protection from osteoporosis, improve digestion, protect from chronic illnesses, enhance brain function and help you keep your body weight in check.

You can add avocados to your breakfast or make it the base of a smoothie. The nutrient-rich smoothie will have a creamy texture and yummy taste when you add avocado to it.

You can combine it with other healthy foods like green tea, berries, and dark chocolate. It will be a health packed treat!

6) Walnut

Do you love walnuts? If yes, it would be great if you snack on them and also add them to your bowl of oatmeal for the extra crunch and additional health benefits. Walnuts are the best vegetarian source of omega 3s after flax seeds.

Omega 3 fatty acids are required for improved brain function, better cardiovascular disease, and lesser cell damage.

Another huge benefit of walnuts is that they keep you full for a longer time and will stop you from bingeing on unhealthy foods. This way you will be able to maintain an ideal body weight.

You can make walnut butter out of them and apply it on whole wheat bread slices for a quick bite in the evening. This way you will stay satiated until dinner time.

7) Lean Protein

You need to include a source of lean protein in your meal. Eggs are a great source of lean protein and so is fish with an extra tag of omega 3 attached! Omega 3 fatty acids help fight inflammation and lower cholesterol.

If you happen to be a vegetarian, you can consume low-fat dairy, quinoa, and tofu for your dose of lean protein. The choice of lean protein, vegetarian or non-vegetarian is up to you.

By consuming protein you will help your body in repairing itself. Apart from being extremely filling, protein is thermogenic. This means that the body burns more number of calories while processing it in the gut.

Must Read: Symptoms of Chikungunya

8) Berries


Berries are great fruits that help in protecting your body from aging. Every individual wants to stay youthful always. So, while we cannot stop aging we can at least slow down the process. With berries this is possible and the first place goes to blueberry as it has a really high amount of antioxidants that fight free radicals and thereby slow down cell damage. It is cell damage that causes intimidating neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

You can add a handful of blueberries to a bowl of yogurt. Also, include other berries like strawberries and blackberries in your diet as they are immensely healthy. You can blend in strawberries to your yogurt to make flavored yogurt or to your favorite smoothie for an extra punch of flavor.

9) Leafy greens

Right from childhood, we have been told to finish off the greens on the plate. They have had a hand in helping us during our growing-up years.

Most people have a love-hate relationship with greens but the fact is that greens like spinach and lettuces are packed with nutrition. There are so many varieties of spinach available and it is advised that you make them a part of your diet.

The leafy greens are having flavonoids in them that help in fighting inflammation. Being low in fat, high in fiber, rich in vitamin C, magnesium, potassium, and plant compounds, greens are helpful in preventing heart disease and cancer.

According to a study, increasing a serving of green veggies in your daily diet can lower cardiovascular disease risk by 11%.

You can have greens as sides in your main meal and also make green smoothies out of them. By adding fruits to the green smoothie, you can even mask its flavor.

10) Banana

We usually consume enough sodium on a daily basis but the consumption of potassium is not that much.

It is recommended by health experts that there should be 1:2 ratio of sodium and potassium so that the body is able to regulate blood pressure and prevent hypertension.

All you need to do is include banana in your diet. This way you can restore potassium levels in the body and also give the body some extra dose of fiber.

A banana is the best kind of food to help you recover from an intense workout. It has good carbs in it that you need after sweating it out at the gym. These carbs act fast and help in restoring the glycogen levels of the body.

It is also very helpful in rebuilding muscles that are damaged.  So, it must be on the top of your post-workout snack list. You can easily carry a banana along with you in your gym bag as it is a no-fuss healthy food.

The final word

So, the above-mentioned foods should find their way to your plate to make sure that you are in the pink of health. Following a well-balanced diet can help in keeping you active all day long and provide you with nutrients for a healthy body.

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