Your Bodybody Needs those 20 Nutritious Food Everyday 

weight loss? What about chia seeds for heart health? Today we’ll be talking about all the foods

you should be eating as often as possible!

 

 

Avocado Kickstarting our list is avocado which is a superfood in every sense. They’re one of those rare foods containing natural healthy fats, Omega 3 fatty acids and proteins, among other essential vitamins and minerals. These green fruits are rich in dietary fiber that aids digestion. This powerful combo of healthy fats and fiber

helps you stay full for longer. The next time you’re hungry, reach for avocado

toast instead of a cheeseburger. What’s your favorite way to eat avocado? Let us know in the comments below.

 

 Salmon This pink, oily fish, packed with omega 3 fatty acids and brain healthy compounds should definitely be a part of your regular diet. It’s also one of those rare foods that contain

bone building vitamin D. Want to look younger? Eating salmon twice a week can give you a

youthful look.

 

 Chia Seeds Chia seeds are everywhere! And for all the right reasons! Although tiny in size, they pack quite a punch. Did you know that just 2 tablespoons of chia seeds contains around 5 grams of protein? Since they’re super high in antioxidants,adding a couple tablespoons to your salad, yogurt or smoothies ensures that those dreaded aging signs are delayed. Calcium is another important nutrient that

makes chia seeds a true superfood.

 

 Blueberries The next time you’re at the grocery store, remember to stock up on these tiny, powerhouse berries. Packed with antioxidants, vitamins and fiber, blueberries are delicious and healthy! The best part, they can be added to anything! Being anti-inflammatory, eating them will keep your heart healthy, and even protect you from certain cancers.

 

 Cucumbers are 96% water. This makes them an ideal choice for detoxification

and preventing dehydration. They are rich in phytonutrients and vitamin K. Adding a couple of slices in your water keeps you refreshed by replenishing electrolytes. Apart from that, the dietary fiber regulates blood pressure and blood sugar as well! Want your skin to glow? Eating cucumbers enhances skin health and

reduces tanning by toning down inflammation.

 

 

Hydration and watermelon go hand in hand. Watermelon is 92% water. It also contains vitamin C, which fights off free radicals, has cancer preventing compounds and heart friendly nutrients. Eating watermelon regularly can also slow down the progression of Alzheimer’s. Amaranth Amaranth can be classified as a pseudo-cereal, which is mainly popular for superior protein content. These are balanced, nutritious seeds with great benefits like aiding digestion and reducing cholesterol. If you’re thinking about shedding a couple

of pounds, this grain might be just what you need.

 

 Swiss Chard :

When it comes to swiss chard or any form of leafy green, you can’t go wrong. They are excellent sources of vitamin C, K and A along with being an amazing addition to any salad. They are low in calories and offer over 300% of your daily vitamin K. Remember not to overdo this veggie, and to limit it to just a couple

of days every week as it may lead to low blood pressure, kidney stones and abdominal pain. Keep in mind this one can be pretty bitter.

 

 Olives: 

Olives are one of the most unusual fruits, because of their high content of good fat. Their vitamins, minerals, carbs and fiber have made them one of the healthiest foods in the world. There’s a reason people in the Mediterranean have olives in their foods. The health benefits of it include better bone mass, lowered cholesterol, blood pressure, and less inflammation.

 

Quinoa is one superfood that instantly became

popular. Famous for all the right reasons, it is packed with a combination of protein and fiber. This allows you to fill up quickly without ruining the nutritional content. Did you know that one cup of quinoa contains

twice the protein and 5 grams more fiber than a cup of rice.

 

 If you’re looking for a healthier alternative,

this is it!

 

 Sweet potato contains nutrients with several

benefits. Available in colors like purple, yellow, pink and red, these root veggies are more than just a delicious ingredient for desserts. Eating them everyday replenishes your body with anti-inflammatory, anti-diabetic and even anti-cancer properties! Creamy and soft in texture, sweet potatoes are rich in beta-carotene as well. This boosts your body’s capacity to fight any infection.

 

Kale The health benefits of eating kale every day is no secret. This crinkly, dark, leafy green is a staple found in salads and curries. Due to the abundant presence of Vitamin B6, Vitamin C, calcium and copper, it is considered a nutrition superstar. Just one cup of raw kale contains less than 35 calories and a maximum of 7 grams of carbs, making them weight loss and diabetic friendly vegetables.

 

Closely related to kale and cauliflower, brussel sprouts are the unsung heroes of the veggie world. They are more than a side dish with christmas or thanksgiving dinner. They’re low in calories and rich in proteins that decrease the risk of certain types of heart disease and cancer. Vitamin K 1 is a compound found in these special sprouts which keeps the bones strong and helps them grow.

 

 Broccoli:

Broccoli can be classified as a cousin of cauliflower and cabbage. Over the years the outstanding nutritional benefits of this green vegetable have exploded and should make you want to add them to your meals even if you hate them. They’re jam packed with an array of B vitamins, folic acid, iron, calcium and numerous other vitamins. Eating a handful of steamed broccoli everyday reduces the risk of heart problems, builds strong bones and even reduces eye problems associated with age.

 

 

Before we move ahead, have you been experiencing restless sleep? Maybe it’s because of something you ate at dinner. Here are 5 foods that you should and shouldn’t

eat before going to sleep.

 

 

 Now back to what nutrition experts recommended you eat regularly.

 

When going on a diet like keto or paleo, nuts are a common denominator. Even if you are not on one of these rigorous diets, it’s always good to add some walnuts, almonds, hazelnuts or pecans to your meals for that earthy taste and generous crunch. They are high in good fat, low in carbs and an amazing source for nutrients like vitamin E, selenium and magnesium. Blitz them into your smoothie or sprinkle

some on top of your soups, curries or any other dish you like and enjoy the rich antioxidants

and weight loss promoting goodness.

 

When it comes to superfoods, flax seeds deserve a mention. These tiny brown seeds are mainly eaten to improve digestion or relieve constipation. Low in bad cholesterol, they can reduce the chances of developing heart disease. When eaten in moderation they also help in

reaching your ideal weight goal. However, be mindful while eating these seeds since eating too much of unripe flax seeds can cause indigestion or even toxicity.

 

Garlic adds a wholesome flavor to any dish but it does more than that! Garlic pods contain some amazing medicinal properties that have been recognised throughout ancient history. It is used widely for treating numerous health conditions like coronary heart disease, hypertension and prevention of cancer. Eating a diet rich in green vegetables and garlic also greatly reduces the chance of osteoarthritis and other age related bone problems. It not only works inside the body but when added to food it helps create an unfavorable environment for bacteria to thrive.

 

Olive oil is more than just a cooking oil, it is also used for stimulating hair growth and keeping the skin revitalised. It’s the complete package for the body inside and out. Rich in antioxidants like vitamin E and polyphenols, cooking meals in this oil protects the body from radical damage and protects the heart from various diseases. Packed with 70% oleic acid, eating it regularly

reduces the symptoms for arthritis, prevents gum disease and improves eye conditions while

maintaining overall health.

 

Beans are a common factor in every mediterranean cuisine. Being an amazing source for magnesium, iron and potassium, beans are a blessing in disguise for people looking to control diabetes, maintain healthy weight and boost heart health. Black and pinto beans are available easily everywhere making it easier for you to enjoy their health benefits. These underrated beans are packed with plant

based protein which repairs and maintains the body. Rich in fiber, they also keep the heart healthy while preventing fatty liver disease.

 

 The next time you’re confused about lunch

then grab a bowl of bean salad, especially if you are thinking about an alternative to

meat based proteins.

 

Eggs are the undefeated rulers of the breakfast world. The humble egg, that can be cooked in a multitude of ways, packs quite the punch! Being dense in nature, they are high in protein, good cholesterol and Omega 3g. While the egg white contains protein, fats and minerals, the yolk is packed with the sunshine vitamin or vitamin D. Eating them a couple days a week helps in weight loss, promotes brain health and improves overall performance. It’s not about the amount of food you eat in a day, it’s all about your choice of food. The right meal makes a world of difference. Healthy eating and being physically and mentally active are 2 ways to ensure a healthy life.

 

 

achieving a healthy lifestyle doesn’t require eliminating all indulgences but rather incorporating nutritious foods into your daily meals. Foods like avocado, salmon, chia seeds, and blueberries provide essential nutrients for overall well-being, while options like cucumbers, sweet potatoes, and quinoa support hydration, weight loss, and energy levels. Incorporating these superfoods—along with leafy greens, nuts, beans, and eggs—can enhance brain function, heart health, and digestion, while keeping your body strong and youthful. The key is balance and consistency, so make mindful choices that align with your health goals. Remember, a well-rounded diet combined with physical activity is the foundation for a healthier, happier life!

 

 

Here are some ways to boost brain function. Plus, are you Looking for more healthy foods

options? Does it involve any of the foods mentioned? Sound off in the comments below!