Healthy food

The Best Foods That Should Be Part Of Your Everyday Menu

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The greatest part of our overall health and well being depends on the food we eat. The health-conscious among us strive to have regular and well-balanced meals, with plenty of fiber, vitamins, and minerals.

Since everyone’s metabolism and lifestyle is different, the benefits of a well-balanced meal won’t always give the same results. Some even consult licensed nutritionists to help them form a diet that will help them achieve the goals they want, whether it is weight-loss, immunity-boosting, or something entirely different.

However, there are certain foods that will benefit everyone if consumed daily. Even nutritionists don’t let a day pass without adding these superfoods to their menu.

Here are 10 of those nutrient-packed foods that you should start eating every day.


Compared to other fruits as sources of vitamin C and antioxidants, blueberries are at the top of the list. A cup of blueberries contains only 80 calories and provides you with a daily dose of fiber, essential for maintaining a healthy digestive system. It also protects the heart and strengthens the cells against certain types of cancer.


Eggs contain high-quality protein and help our body replenish many of the nutrients our body needs, like iron, vitamins, minerals, and carotenoids. Eggs are a powerhouse of disease-fighting nutrients and good brain food, too. Most important, cooking them is a cinch. You can make scrambled eggs for breakfast, add some hard-boiled egg in a salad, or have them as a snack.


Cinnamon doesn’t only smell amazing and goes heavenly with apple pie, but it’s also one of the most powerful healing spices known to us. Among its many benefits include: lowering the blood sugar levels for diabetics, preventing blood clots, and a source of antibacterial and anti-inflammatory properties. It has proven effective in destroying E.coli and other types of bacteria. The simplest way to ear cinnamon is by sprinkling it into your morning coffee.


Garlic is a small wonder veggie, with antibacterial, anti-fungal and antiviral properties. Its high sulfur compound acts as antioxidants, protecting the body from cardiovascular problems. The benefits of eating up to six cloves of garlic a week, you cut the risk of developing colorectal, stomach, and prostate cancer in half. It may have a strong and unpleasant smell, but the benefits outnumber its flaws.

Dark Chocolate

Just because it’s sweet, doesn’t mean it’s not good for you. Cocoa, which is the main ingredient in chocolate, has been proven to have many beneficial properties, and dark chocolate is the best choice because it has almost no sugar or any other additives that may be found in other chocolates. Eating an ounce of high-quality dark chocolate daily, reduces the risk of heart disease, stroke, and regulates blood pressure.

Nuts And Seeds

Adding various nuts and seeds to your meals will not only add some flavor and texture but will also benefit your health. Many nuts and seeds also have anti-inflammatory properties and contribute to reducing the risk of certain cancers. They are a great source of fiber, proteins, and healthy fats, perfect for people who eat mostly plant-based proteins, and they are easily incorporated into almost every meal, from smoothies to sandwiches and spreads.


Turmeric has a long list of health benefits used for a century to treat stomach pains, intestine problems, and arthritic pain. It is one of the most powerful spices with anti-inflammatory properties, improves liver function, and lower cholesterol. It is also an excellent choice for more active people since it gives you a burst of energy and vitality that lasts long. A spoonful of turmeric into your morning smoothie is all you’ll need to reap the benefits of turmeric.

Hot Lemon Water

Most of us start the day with a steaming cup of coffee, and others might prefer tea, which is a marginally better choice. Both help wake your mind, making you more alert, but if you want to make up your body and digestive system, then you need to start your day with a cup of hot water with lemon. The lemon is also a great source of vitamin C, as well as a powerful anti-inflammatory and immune-boosting nutrient.


A bowl of oatmeal offers an excellent start of the day, providing your body the morning boost with some protein, calcium, and fiber. Oatmeal also helps lower your blood cholesterol as well as your blood pressure, thanks to the soluble fiber found in oatmeal: the beta-glucan.

Olives And Olive Oil

Olives and olive oil contain an abundance of antioxidants and anti-cancer compounds. They are also the source of one of the healthiest fats in the world, the mono-saturated fats. Thanks to the antioxidant phenol, olive oil help to lower LDL (the bad cholesterol) and raise the good HDL cholesterol and prevents cholesterol buildup in the artery walls, which is the cause of many heart-related problems.

Make sure these foods are always on your grocery list and on your menu. It won’t be long before you start noticing the health benefits they yield.

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