Foods You Should Be Eating Everyday from Foods You Should Be Eating Every Day

Foods You Should Be Eating Every Day

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Foods You Should Be Eating Everyday

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A healthy diet is a balanced one that includes foods containing an abundance of disease-fighting substances, preferably without adding too many calories. The good news is that superfoods don’t have to be exotic, expensive or hard to find.Diet is not rocket science. What works for some people may not be the best option for others. But certain foods are good or bad choices for everyone.

Berries

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Berries are a powerful superfood due to their antioxidant powers, Monica Moore, owner and registered dietitian nutritionist at Body by Monica, says. Berries are also very high in fiber – about 6 grams per serving. They are also a great option if you want to keep your thyroid healthy. Their low Glycemic Index means no insulin spikes and less fat storageResearch has shown that people with underactive thyroid have higher levels of harmful free radicals.

Eggs

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You need them for protein and omega fatty acids, Moore says. “I also recommend to most people omega 3 rich foods, such as walnuts and salmon and try to encourage heart healthy fat sources (such as olive oil and avocado) instead of other fat sources (such as butter and saturated fats),” she adds. Eggs are a good source of iodine and selenium – 16 and 20 percent, respectively, of what how much you need in a day. Eggs are also a great source of vitamin D.

Almonds and pistachios

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Almonds have a lot of vitamin E, an important antioxidant that protects cells from damage associated with oxidative stress caused by free radicals. Many studies associate high levels of vitamin E with improved cognitive performance and reduced risk of developing Alzheimer’s disease. Pistachios provide you with healthy fat, fiber, and protein to help keep you fuller for longer.

Cruciferous vegetables

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A 2014 medical review suggested that the health benefits of cruciferous vegetable consumption may be partly associated with the anti-inflammatory effects of these vegetables. They include broccoli, cauliflower, kale, cabbage, bok choy, and Brussels sprouts. Rich sources of minerals, vitamins, and many important phytochemicals, vitamins A, C, E and K, folic acid, and fiber, they help the body deal with oxidative stress by providing a natural source of antioxidants.

Bell peppers

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Bell peppers, a superfood for weight loss, are low in calories and higher in fiber, Shira Hirshberg from All Foods Nutrition, says. They are mainly made up of water and carbs. Red bell peppers contain more than 10 times the beta-carotene found in green bell peppers and provide157 percent of the recommended daily value of vitamin C. Also, capsaicin, which gives peppers their spice, has been shown to boost metabolism.

Lean protein

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Lean proteins are an important component of a healthy diet. They give you energy, which you need if you are to take care of an infection or illness. Chicken and turkey breast are good sources. The protein helps the organism build antibodies to fight infection. You need lean protein if you want to build muscles.

Apples

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Apples contain pectin, which slows digestion, according to a study. Ever heard of “an apple a day keeps the doctor away?” There is a reason for it. Not all calories are created equal and people who ate an apple felt fuller for longer than those who consumed the same amount of calories but from apples juices, which are some of the worst drinks for your body. Apples have simple, quick-burning carbs and complex, slow-burning carbohydrates that will provide optimal amounts of energy.

Tomatoes

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Lycopene is a natural carotenoid found in tomato that has been reported to possess various health benefits. Recent data suggests that lycopene also exhibits anti-inflammatory activity through induction of programmed cell death in activated immune cells. Tomatoes and lycopene were associated with reduced risk of cancers of the prostate, lung and stomach, according to the Journal of National Cancer Institute. Keep in mind that cooked tomatoes have even more lycopene than raw ones.

Carrots

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In moderation they are a good food, because they are a high water content vegetable, loaded with vitamins, minerals, and antioxidants, Dr. Daryl Gioffre, Founder of Alkamind and celebrity nutritionist, says. They are high in fiber which is great for weight loss; and they are very slow-digesting, which is good when you are trying to shed the pounds as they keep you feeling fuller longer, he adds. Carrots are famous for being very beneficial for eyes – they protect and improve your vision.

Flaxseeds

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Just two tablespoons of ground flaxseed contain more than 140 percent daily value of the inflammation-reducing omega-3 fatty acids and more lignans, a cancer-fighting plant chemical, than any other plant food on the planet, according to the Arthritis Foundation. Some studies hint that the anti-inflammatory benefits of flaxseeds might help prevent weight gain by reducing the risk for diseases like metabolic syndrome and diabetes.

Beans

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You need them for protein and fiber, Moore says. Such legumes appear to also help prevent certain diseases, according to a study. Beans are great to keep your blood sugar in check, which is crucial for the brain. They also have a lot of magnesium, which is needed for more than 300 functions in the body. High dietary intake of magnesium has been linked to a lower risk of dementia, according to the Alzheimer’s Drug Discovery Foundation.

Citrus fruits

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Consume lots of them because they have an abundance of vitamin C. Research shows that getting the right amount of vitamins helps in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis. Due to the antioxidant properties of vitamin C, it significantly mitigates pain and increases the pain threshold in patients with chronic pancreatitis. Know how to store them properly though.

Spinach

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Spinach will give you much more iron, which is especially crucial for female athletes, than lettuce, for example. It’s also high in antioxidants and vitamin C, iron for healthy cells and energy, and vitamin K for heart, because it helps blood clot, and bone health, because it helps build them strong. Just half a cup provides more than five times your daily dose of this needed nutrient.

Oats

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Oatmeal is a great brain food to keep us sharp,” Angela Martindale, a celebrity nutritionist, says. The complex carbs cause the brain to produce serotonin. Beta-glucan, a type of soluble fiber found in oatmeal, has reflected higher satiety scores than other whole grains in food research, she adds, which means it’s better for the brain in keeping people sharp and energy high than other types of soluble fiber.

Green tea

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In addition to being great for boosting your metabolism and burning extra calories, green tea, because it’s rich in antioxidants, is thought to reduce inflammation related to athletic performance. Studies show that it may even help reduce inflammation and arthritis pain because of its active ingredient, epigallocatechin gallate (EGCG), a powerful catechin, according to the Arthritis Foundation.