Foods you should eat every day

Ever wonder if there are “magical” foods out there that can ensure good nutrition?  Well, wonder no more.  The below foods, along with some protein such as salmon, chicken or lean beef, are foods that are recommended to eat every day to make nutrition #1 on your priority list.

Spinach, although just a green a leafy vegetable, is a rich source of plant-based omega 3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.  Folate also increases blood flow to the nether regions, helping to protect against age-related sexual issues.  Try making your salads with spinach or put it over pizza to mix it up.

Tomatoes are best when red.  These are packed with lycopene, which can decrease your risk of bladder, lunge, prostate, skin and stomach cancers, as well as reduce the risk of coronary heart disease.  A couple easy ways to get tomatoes in your diet (if you don’t like eating them plain) is to pile on the ketchup and Ragu, drink some low-sodium V8 or double the amount of tomato paste called for in a recipe.

Carrots are not just for rabbits.  These magical little sticks are packed with carotenoids, compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.  You can eat them plain, with a low fat dressing, or steam them in the microwave for a nice complement to dinner.

Blueberries are host to more antioxidants (molecules capable of slowing or preventing the oxidation of other molecules….which is bad) than any other North American fruit.  They help prevent cancer and diabetes.  Blueberries also boost cardiovascular health.  Plain blueberries are delicious.  Try to load up in the summertime and freeze a bunch because the price increases drastically come fall and winter.  You can also toss them in the blender when making a smoothie, eat them dried or in jam form.

If you like Mexican food, black beans should be your best friend.  They are good for your heart and can boost your brain power like no other bean out there.  They contain anthocyanins, antioxidant compounds that have been shown to improve brain function.  Add black beans to a burrito or dump some in your chili.

Walnuts are richer in heart-healthy omega 3s than salmon, loaded with more anti-inflammatory polyphenols (chemical substance found in plants) than red wine, and pack half as much muscle-building protein as chicken.  You can sprinkle these on top of salads (made with spinach of course), chop and add to pancake batter, or grind and mix with olive oil to make a marinade for grilled chicken or fish.  Oh yeah, they aren’t bad plain either.

Oats are packed with soluble fiber, which lowers the risk of heart disease.  They are also loaded with carbs, but the release of sugars is slowed by the fiber, so it’s ok.  Eat granolas and cereals that have a fiber content of at least 5 grams per serving.

There you have it, some foods that you can eat every day and not feel bad about it.  Get creative with the preparation and enjoy!

And you should too!