You do not need a whole-life overhaul to improve your health. Most times small changes make the biggest difference. This is absolutely the case when it comes to your healthy diet.
Eating better should not require you to purge your refrigerator and subsist on kale shakes. Adding some rich foods that contain nutrients to your regular rotation can give your body a boost without making you miserable in the process.
Below are the list of foods you should eat every day because these foods are packed with antioxidants, proteins, vitamins, and omega-3 that can be added in your diet for longer life.
Berries are great source of fiber. fiber keep your digestive system healthy. Berries also contain antioxidants which keep free radicals under control. All berries are important for health so mix it up. Berries are not in winter but you can grab frozen which are good for smoothies. Raspberries are best food for breakfast, if you want to lose your weight so you can eat them as much as you can.
Eggs are the great source of protein. Eggs might give more staying power to your meal. One egg contain 70 calories and 6 gram of protein. Egg yolks contain lutein and zeaxanthin that help keep your eyes healthy and according to research, lutein and zeaxanthin will reduced risk for age-related macular degeneration which is the main cause of blindness. Lutein will also protect your skin from UV damage.
Oats are super food and also a breakfast staple. Oats contain fiber and it is an easy way to intake fiber, a nutrients most of us do not get enough of. Fiber is good for our guts and our waistlines. Plus, oats are a whole grain and plain oats can not contain sugar. Start with plain oats and turn it into healthy meals and snacks.
Spinach is dark green leafy vegetable. Spinach contain important nutrients like vitamin A, C, E and K as well as some fiber, iron, calcium, potassium, magnesium. Eating green vegetables like spinach can help to reduce weight, decreases the risk of diabetes, keep your brain young and also fight with cancer.
Yogurt contains probiotics that keep our guts healthy. Yogurt is rich in calcium. Half cup yogurt daily give value of calcium and also deliver zinc, phosphorus, potassium, riboflavin, vitamin B12 and protein. Choose greek yogurt for an even bigger protein boost and some time for plain. Flavoured yogurt tend to have more sugar which add calories without nutrition. these are the foods you should eat everyday.
Oranges are an underrated fruit. Oranges are a great source of vitamin C. One orange a day contains a full day dose. Vitamin C is important for producing white blood cells and antibodies that fight against infections. They are also antioxidant that protect cells from free radical damage and also producing skin-firming collagen. they are also high in fiber and folate.