Foods You Should Eat Daily

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These are some Great foods you should pick up at your grocery store for daily eating.

Tomatoes
Main vitamin or nutrient: Lycopene

If you don’t have them growing in your back yard, chances are, you have them in your fridge. Tomatoes are a simple staple that many generations across many different cultures have and continue to use widely. It is estimated that the average person eats around 80 pounds of tomatoes per year.

These red bulbs make a perfect accent to a wide variety of foods. They are available year round, canned or fresh, and they are relatively inexpensive. But the best part about tomatoes is that they are one of the healthiest foods you can give to your body.

Tomatoes are composed of lycopene, a carotenoid that gives them their ruby red color. Lycopene is a powerful antioxidant with cancer fighting properties that has shown to be effective in preventing both prostate and breast cancer. Like other antioxidants, lycopene destroys free radicals in the body that may otherwise damage cells and they slow down the aging process.

Tomatoes are also relatively high in vitamins A and C, which are great for fighting colds, and they have small amounts of fiber, potassium, niacin, and other trace minerals as well.

Yogurt
Main vitamin or nutrient: Live, active bacterial cultures and calcium

Yogurt is a staple in most households. Your mom probably fed it to you as a kid, and she was a smart lady in doing so because yogurt is not only very high in calcium, which keeps your bones and teeth strong and healthy, but it is rich in live bactierial cultures. These active cultures usually refer to Lactobacillus bulgaricus and Streptococcus thermaophilus, which are two organisms that convert pasteurized milk into yogurt during the fermentation process.

Never thought living organisms in your food could be good for you?

The live microbes found in yogurt encourage the right type of bacteria to flourish in your digestive system, which allows you to process food and absorb nutrients better. Furthermore, these organisms are helpful in building a strong immune system and they have the potential to lower cholesterol. Studies are being conducted to prove their effect on fighting certain types of gastrointestinal illness, certain infections and cancer as well.

Yogurt is also loaded with protein and has solid amounts of vitamin B12, riboflavin and potassium in it. Plus, it comes in a variety of flavors, which means that you can mix it up everyday without getting tired of it.

Eat these next three foods once a day and you'll thrive for the rest of your life...

Avocados
Main vitamin or nutrient: Potassium and glutathione

It’s time to take guacamole off of your “do not eat” list. Long considered a threat to the waistline because of its high fat content, avocados now top the list of healthy foods you should eat everyday.

Avocados are extremely high in potassium and are a great source of glutathione, a powerful antioxidant that destroys free radicals in the body. Free radicals are responsible for promoting disease and accelerating aging in the body.

In addition to the high levels of glutathione that avocados contain, they also have a high monounsaturated fat content, which means they have the ability to lower bad cholesterol and raise good cholesterol in the body. These benefits have been shown to improve the heart health of those living with high blood pressure and diabetes.

Avocados are also high in vitamin E, which is another antioxidant that protects the cells and helps regulate cholesterol levels.

Although avocados provide the body with many critical nutrients, don’t overdo it. They are high in fat, so eating them in excess can add inches to your gut over time.
Dark, leafy greens

Main vitamin or nutrient: Calcium

Dairy products are not the only way to ensure you’re getting enough calcium. Believe it or not, dark, leafy greens including spinach, kale, arugula, and Swiss chard are great ways to ensure you’re giving your bones what they need.

Calcium is integral in building and maintaining healthy bones and teeth and reduce the risk of osteoporosis.

Added to that, calcium is important in regulating the heart’s rhythm, the transmission of nerve impulses and blood clotting functions in the body.

Dark, leafy greens are also loaded with vitamin A, C and fiber, which are other essential vitamins the body needs everyday.

To take advantage of all of these healthy benefits, make sure you order the salad on the side of your main dish instead of French fries.
Salmon
Main vitamin or nutrient: Omega-3 fatty acids

We know, it’s hard to eat fish everyday, but after you read this next section, you might want to reconsider.

Salmon is packed with omega-3 fatty acids, a group of essential polyunsaturated fats. These fats are considered essential because the body cannot create them, they can only be obtained through food.

Omega-3 fatty acids have been shown to improve heart health, protect against degenerative disease and reduce inflammation in people who consume regular amounts in their diet. Additionally, these healthy fats are thought to improve cognitive and behavioral functions and, in some cases, can effectively reduce symptoms caused from certain psychological disorders, including depression.

In addition to the high omega-3 content, salmon is also a great source of protein and is lower in fat than other types of meat. It is rich in niacin, vitamin B12, magnesium, phosphorus and vitamin B6.

Although healthy, salmon and other types of oily fish can occasionally contain trace amounts of heavy metals such as mercury and other toxins. These toxic levels are not as high as those found in other types of fish, and most of the health risks are typically associated with pregnant women or children, but it is important to read labels and try to purchase wild salmon whenever possible.
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Almonds Almonds are one of

T Smid's picture

Almonds

Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. Check it out.

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack.

Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.

Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the "French paradox". Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the "good" fat and there is no cholesterol in these fats.

If you think almonds are just for satisfying your mid-afternoon munchies, you're in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.

This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

Build strong bones and teeth with the phosphorus in almonds.

By Mike & Tom Geyer (Nut Farm)

So there it is add that to the list of groceries this week and be sure to keep a can of almonds in the car at all times!

I agree, almonds are

Marissa's picture

I agree, almonds are incredibly beneficial for weight loss. I'm losing pregnancy weight and these are great to have handy and available so that I eat these and not something that I'll regret!
Marissa -
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Couldn't agree more about

justin's picture

Couldn't agree more about almonds. Protein + good fat ftw.

I absolutely love them, I eat them 3 times a day. 12-15 almonds each time.

I dot eat them enought.. i

arm88's picture

I dot eat them enought.. i should get on that

Tomatoes. Don't keep

danmanxr's picture

Tomatoes. Don't keep tomatoes in the fridge. When the temps go below 40 deg on tomatoes they lose their flavor and maybe their nutritional value.

Also I've heard a lot of times that frozen veggies are usually better then "fresh" veggies. Frozen veggies are harvested then washed and frozen immediately. "Fresh" veggies sit awhile, are shipped long distances and are picked before they've ripened so they will "ripe" off the plant. Frozen veggies are picked when ripe on the plant.

So I only eat frozen veggies.

Also frozen veggies are easy to keep in the freezer, easy to stock up on when on sale and easy to prepare. Microwave ovens rock.

I tend to disagree a bit

justin's picture

I tend to disagree a bit with frozen veggies.

I've tried them before, I'm not sure if it was just the brand I was trying or the way I was cooking them (Microwave) but they tasted like shit compared to fresh veggies.

Some say microwaving them also has an effect on loosing the nutritional value as well. I'm not sure if this is true or not but just a thought.

Steaming fresh veggies taste much better. (Just my opinion.)

I do agree with you on the tomatoes though. We've always kept ours in the fruit basket.

The problem with steaming

danmanxr's picture

The problem with steaming veggies is that you lose lots of nutrition into the steam then into the water.

Frozen veggies retain their nutrition versus the fresh stuff you get in the store. I know there are farmer's markets with really fresh veggies and those are okay to buy but you have to use them quickly. Once you store fresh veggies for a few days the nutrition lessens.

About cooking frozen veggies in the microwave you have learn how to do it without overcooking. I think it's the overcooking that kills the taste and maybe the nutrition as well.

It's okay to disagree among friends! Also this how we clarify the truth.

Great info man, I was a

justin's picture

Great info man, I was a little unsure. I'll have to try frozen veggies again. What is your favorite types?

I like frozen spinach the best personally.

I do also like the convenience of frozen veggies, they only take a few minutes to make and can be a great side to any plate.

Yeah. There is the

danmanxr's picture

Yeah. There is the convenience--you can always have them on hand.

Types? I like the green veggies: broccoli (florets preferred to "chopped"), peas (peas are great in fiber and protein), spinach also rocks (a touch of balsamic vinegar really helps the taste) and brussells sprouts.

I avoid corn because they are high in calories--after all we burn corn gas in our cars.

I also like cauliflower. You can buy frozen mixed veggies that is good. You can also sprinkle grated parmesan cheese on top for color and a bit of flavor.

I think cooking with the microwave is an art. It depends on the power (wattage) of your oven. If you read the directions on the bag they tell how to microwave the frozen veggies BUT IGNORE THE DIRECTION TO ADD WATER. I never add water and they come out great. I used to add water as they say but it wasn't necessary and left the final product, well, watery.

Interesting post and thanks

star09's picture

Interesting post and thanks for sharing. Some things in here I have not thought about before.Thanks for making such a cool post which is really very well written.will be referring a lot of friends about this.Keep blogging.Uncle Mikes

This article is really

mallika's picture

This article is really fruitful to everyone out there. It's really impressing that nutritional values which is provided in this website helps everyone to maintain their health in proper ways. I am happy to see this page totally vegetarian. Vegetarian in the sense that all the food stuffs are vegetarian.

By birth, human beings are vegetarian. Later, for the seek of pleasure and nutrition, people adopted to become non-veg. But this doesn't mean that I am against the Non-Vegetarians, but I must say, all the nutrients that a human body needs for the proper health can be achieved from vegetarian foods or fruits. So, there is no need to kill any creature for the seek of taste and nutrition that we get from other innocent creatures.

Here, I would like to add few points regarding Cashew Nuts. It is easily available nuts and the fats and oils in cashew nuts are 54% monounsaturated fat (18:1), 18% polyunsaturated fat (18:2), and 16% saturated fat (9% palmitic acid (16:0) and 7% stearic acid (18:0)). Furthermore, this fruit can cure different kinds of diseases and plays a vital role for maintaining our health sound. But, its true that it has one and only bad aspect; It is a expensive nut! In the opposite side, It maintains our priceless human health.

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Let me start with Avocado

jillian_g's picture

Let me start with Avocado since I can't afford Salmon everyday. Good to know. I will definitely include this on our daily meals. Of course, regular running using my best running shoes.

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It sometimes seems as if the internal politics of the Middle East are easier to understand than the latest thinking on nutrition. With EAT THIS, NOT THAT!, you're armed with the info you need to make smart choices. But how can you crank it up a notch? How can you make good nutrition as certain as death, taxes, and The Fast and the Furious spinoffs? Here's the simple answer: Just eat these eight foods--along with a little protein such as salmon, turkey, or lean beef--every day. And relax.

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That is the appropriate blog

mollymojr's picture

That is the appropriate blog for anyone who wants to seek out out about this topic. You notice a lot its almost exhausting to argue with you (not that I actually would want…HaHa). You definitely put a brand new spin on a subject thats been written about for years. Great stuff, just nice!
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Well I have started to take

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Well I have started to take many of these foods you mentioned here.Hope soon I will see some results of it in my health.
Thanks for sharing it in such a nice way.
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