5 Must-Have Foods to Eat Every Day

Fueling your body with the right nutrients helps to function at your best and maintain optimal health. The ideal diet varies from person to person, and eating a varied, nutrient-rich diet is the way to go. That said, including a few go-to nutrients in your daily meal plan will certainly contribute to good health. Make sure to eat these healthy foods every day to feel your best!

Fatty Fish

The term Blue Zone appeared in National Geographic in an article by Dan Buetter on how to live a long and healthy life. Buetter traveled the world, searching for the secrets to longevity by visiting the places where people live the longest. He noticed that many of the Blue Zone diets consume fish daily, like the Okinawans of Japan or the Ikarians of Greece. 

What makes fish so healthy? It contains lots of healthy fats and proteins, two essential daily nutrients. Plus, the omega-3 fatty acids found in fish oil in particular help build and maintain your body and keep your immune system functioning. The Blue Zones website suggests eating up to three ounces of fish daily. 

You can also take supplements, the National Institutes of Health recommend adults take 1.6 grams of omega-3s daily for men and 1.1 grams for women.

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Cruciferous Vegetables

Crucifer-what? Get to know these veggies if you want a nutrient-rich diet. These plants in the Brassica genus include broccoli, Brussel sprouts, cabbage, turnips, rutabaga, radishes, kale, cauliflower, bok choy, and arugula.

According to UNC School of Medicine, the plant genus gets its name because of the shape of their four-petal flowers, which resemble a cross or “crucifer”. Researchers from the university found that the compounds found in cruciferous vegetables may “turn on” genes that suppress tumors as well as decrease cancer cells’ ability to spread.

The National Cancer Institute recommends eating cruciferous vegetables. These tasty and healthy vegetables contain lots of essential vitamins, like carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, and K, and folate. They are also a good source of fiber.

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Very Berry

For a daily dose of healthy nutrients, throw some berries in your diet. Everyday Health considers berries one of the healthiest foods to eat. The high levels of antioxidants found in berries have anti-inflammatory properties that may protect your body against disease as you get older. Berries may also help maintain cognition, prevent cancer, and support cardiovascular health.

So what should you eat? Strawberries, blueberries, blackberries, raspberries, avocados… wait, what? You read it right, avocados are considered single-seed berries, according to WebMD. Surprise!

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Dark Chocolate

You might not think of chocolate when it comes to healthy eating, but in fact, a little of this confection every day can go a long way. According to Hopkins Medicine, dark chocolate may boost health in a variety of ways: It could help support heart health, strengthen your immune system, boost brain function, and reduce stress. 

Keep in mind that not all chocolate is created equal; you can find healthier versions. Look for higher cacao content, the best health benefits in chocolate made of at least 70 percent cacao.

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Go Nuts

Eat This Not That  recommends eating nuts like almonds, walnuts, pistachios, and cashews daily. Nuts contain lots of heart-healthy fats, fiber, and plant protein. Plus, they make you feel full, an excellent way to satiate between meals. 

Walnuts are an especially healthy nut to include in your daily diet. They actually look like the part of the body they benefit the most—the brain! According to organization Nutrition, walnuts contain important brain foods that may boost cognition, like omega-3 fatty acids and polyphenols

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