Today’s article will discover the 7 best foods to eat every day, which are crucial superfoods for a better diet, body, and overall health.
You may have wondered several times if there are any foods you should eat every day and, if so, what are the best.
Many of you already know some of the so-called “superfoods” you should add to your daily diet. However, you may not know that some are targeted and crucial for better organ functioning, weight loss, and overall health.
You may notice that in recent years health problems have constantly been multiplying.
So, we all understand, and many scientists say, that what we eat should change immediately. This way, we will be healthier and live more years without diseases.
This prompt means we should know some of the best foods to eat every day.
A proper and healthy diet can even save lives while reducing chronic diseases.
But to do this, it is necessary to convince many people worldwide to alter their eating habits.
Researchers at the University of London point out that the current unhealthy diet causes more illness and death than cumulative unprotected sex, alcohol, drugs, and smoking. (1)
The 7 best foods we should eat every day
In today’s article, you will discover the 7 best foods to eat every day for a better body and health.
In this way, you will reduce the harmful effects of other foods, drinks, or smoking.
Also, you will improve the general body condition, ridding the body of chronic toxins over time.
The initial question, of course, is what makes any food so healthy to consider it one of the best foods to eat every day.
Similarly, we should ask ourselves what foods can make us sick or harm our health.
At the top of this list are foods that continuously raise your insulin levels. These foods raise our blood sugar and burden our health by causing diseases.
In addition, harmful foods reduce or eliminate the vitamins, minerals, and nutrients our bodies need.
So, we need specific foods every day to enhance the absorption of these nutrients and restore our health to suitable levels.
The best foods to eat every day to lower insulin levels
The most important thing for the proper functioning of our bodies is to reduce insulin first.
For this purpose, you need low or good carbohydrates, fiber, and healthy fats. In terms of protein, the leaner it is, the higher the sensitivity and response to insulin.
High levels of healthy fats combined with lean proteins are therefore essential.
So, let’s see the 7 best foods to eat every day or at least as much as necessary.
These foods can increase our body’s nutrients and correct or prevent health problems.
When a person is on a vegan diet, there are specific gaps in the intake of probiotics.
These gups are because vegan diets exclude dairy products.
We can correct this when choosing alternative foods and sources of probiotics. (2)
These foods are vegetables, kefir, yogurt, fermented fruit cheese, and dark chocolate. The same sources are peas, olives with natural fermentation, and sauerkraut.
These foods can meet the need of our bodies for probiotics. (3)
However, when sauerkraut is not pasteurized, it is very rich in Lactobacillus. These good bacteria enhance the healthy flora in the intestinal tract, strengthen our immune system and improve overall health.
The additional benefits of sauerkraut
Sour cabbage has proven multiple benefits for our health.
The most important benefit is its protection against cardiovascular disease, stroke, and cancer. It also improves digestion and gut health and helps lower cholesterol.
However, there are more benefits and excellent properties to being one of the best foods to eat every day: (4)
- Sour cabbage contains high amounts of vitamin K that prevent osteoporosis
- Contains the highest amounts of vitamin C than any other fruit or vegetable (5)
Consider that the Recommended Daily Allowance (BMI) of vitamin C that we need daily is:
- 90 milligrams (mg) for men
- 75 mg for women
- An additional 35 mg for smokers
Impressively, one cup of sauerkraut contains almost 700 mg of vitamin C.
You can find many videos and recipes on the internet concerning preparing sauerkraut yourself. There are also ready-made jars in health food stores and supermarkets. However, you better read their label to get a good quality product in such a case.
Sour cabbage is traditionally produced from fermented lactic acid using vinegar to contain the specific beneficial bacteria of real sauerkraut.
Salad is essential for our diet and specifically when it contains green vegetables.
Green vegetables contain many vitamins and minerals but also high-value nutrients.
Arugula is a food shield for our health, and we can add it from our salads to teas. (6)
Some of its benefits are that it cleanses the blood, helps increase hemoglobin in the blood, and removes cholesterol. (7)
Arugula also strengthens blood vessel walls and lowers blood sugar levels. (8)
It also stabilizes our metabolism, helping significantly in our weight loss efforts. In addition, it strengthens our bones and immune system and has anti-cancer effects. (9)
- 7 Easy Morning Habits to Lose Weight and Fat
- How to Make 5 Detox Smoothies for Weight Loss
- How To Lose Belly Fat In 1 Week – The Best 12 Ways
- The 11 Best Drinks to Lose Weight – Easy & Targeted
- How To Lose Weight Over 40 – The Best 10 Steps
A significant advantage of arugula in our diet is that it protects against aflatoxins. These are potent carcinogens produced by fungi. (10)
These toxins are an invisible hazard to certain foods, and we can find them in moldy cereals and legumes. Aflatoxins can cause severe damage to our DNA and liver. (11)
Arugula has a peppery and unique taste when used in our salads or tea.
If you combine it with pure virgin olive oil, it will help remove inflammation.
Also, combined with olive oil, arugula helps increase libido and cardiovascular health. Additionally, this combination can strengthen the endothelium in the arteries and dissolve blood clots.
#3 Pecan nuts
I believe that most of us eat nuts because they contain essential nutrients.
The healthiest nuts are walnuts, almonds, peanuts, hazelnuts, Brazil nuts, and pecans.
Pecans are the most beneficial and most valuable nuts and come from Northern Mexico. Researchers found that their benefits directly help heart and brain health. (12)
They also boost our metabolism and help in achieving a healthy weight and fat loss. (13)
In addition, the vitamins, minerals, and nutrients in pecans may reduce asthma attacks. They improve brain function and insulin sensitivity. (14)
In one study, participants showed improvement in other cardiovascular health indicators and blood insulin levels. (15)
There was also an improvement in the beta cells’ function in the pancreas, responsible for storing and releasing insulin.
Pecan nuts are rich in antioxidant polyphenols. They contain seven times more antioxidants than most nuts and twice as much as almonds, cashews, and peanuts. (16)
Pecans are also considered essential for lowering cholesterol and diabetes. (17)
They also improve all the indicators for the heart and brain health while helping the health of the bones. Additionally, pecans help prevent cancer and aging and prevent or treat Alzheimer’s disease and dementia. (18)
#4 Pure virgin olive oil
Olive oil is the ultimate food for the proper functioning of the body and our overall health.
It has anti-inflammatory and antioxidant properties that prevent inflammation. (19)
Olive oil is one of the most powerful foods in the world! (21)
Only a few of its multiple benefits is that it helps prevent strokes and heart attacks. It also improves brain health by fighting Alzheimer’s disease and dementia. (22)
Olive oil can reduce type 2 diabetes risk and help treat rheumatoid arthritis. (23)
Also, it does not cause weight gain, as has been erroneously considered. (24)
#5 Dark chocolate and cocoa
The Aztecs and the Maya cultivated the cocoa plant, which they called the “food of the Gods.” (25)
Only the most wealthy could access cocoa.
Dark chocolate and cocoa contain a variety of nutrients and antioxidants. Antioxidants help prevent cancer and Alzheimer’s.
- 12 Powerful Benefits of Cocoa You Need To Know About
- 15 Best Dinner Ideas for Healthy Eating and Better Sleep
- 5 Most Unhealthy Foods You Should Avoid Eating – Surprising
- Best Keto Diet for Beginners | 7-Day Ketogenic Full Meal Plan
The help they provide in improving the brain and memory is also essential. (26)
Studies show that cocoa reduces oxidative stress, blood pressure, and cholesterol while preventing atherosclerosis. (27)
Cocoa can absorb 28 times more free radicals than berries. Thus, it helps to repair the damage to our cells and improve the harmful effects of free radicals on our bodies. (28)
Free radicals cause significant damage to cells and accelerate aging and the development of chronic diseases. (29)
The contribution they provide to the stimulation of spiritual clarity is significant. (32)
Berries are another one of the best foods to eat every day.
Adding them to your diet is a great way to get crucial vitamins, minerals, and antioxidants. In addition, they are low in calories, so they can be a good option if you are trying to lose weight.
Berries are rich in antioxidants such as anthocyanins, which protect against oxidative stress and inflammation. Unfortunately, this combination contributes to the development of heart disease and strokes.
Studies show that daily consumption of berries can reduce several risk factors for heart diseases. (33)
One of these studies found that eating raspberries daily improved the function of cells that line blood vessels, which help control blood pressure and clotting. (34)
Strawberries, blueberries, blackberries, and raspberries contain essential nutrients.
These nutrients play a central role in heart health and are a great low-calorie snack.
Like most fruits and vegetables, berries contain dietary fiber, accounting for about 10% of a daily ration.
Fiber can help improve digestion and speed up food circulation through the digestive tract. It also reduces the appearance of constipation, bloating, and cramps. (35)
In addition, fiber helps regulate cholesterol levels and improve heart health as a typical dietary supplement. (36)
Berries can increase the production of red blood cells. This action means that the body will increase oxygen distribution to essential tissues and organs. (37)
Imagine how this simple cell in the egg can be a healthy little chicken.
This cell must comprise multiple vitamins and nutrients for this to happen.
A large egg contains about 77 calories, while a 100-gram egg contains 155 calories.
In addition, it has 13 grams of protein, 1.2 mg of iron, 50 mg of calcium, healthy fats, folic acid, zinc, iodine, phosphorus, and selenium.
Eggs also contain the crucial vitamins A, B2, B5, B6, B12, D, E, and K, which give this food a high nutritional value. (38)
It is a very economical multivitamin with infinite nutrients, minerals, and vitamins.
Egg helps in weight loss, and American scientists concluded that if we combine a low-calorie diet with eating chicken eggs for breakfast, we can lose weight twice as fast as other methods. (39)
Such a breakfast satisfies us for several hours after the meal because it contains high-quality protein. (40)
It helps us eat less and lose weight because it reduces daily food intake.
The contribution of eggs to brain cells and the heart
Phospholipids ensure the regular communication of our brain cells and improve the elimination of toxins from the liver. (41)
They consist of choline, which researchers found is our brain’s most important building block. (42)
If we eat 1-2 eggs a day, our body receives enough of this nutrient. In contrast, choline deficiency leads to a decrease in memory and plays a vital role in the metabolism of fats in the liver.
In addition, choline acts against inflammatory markers that contribute to heart disease and enhances brain function.
Eggs are a good source of iron, especially for children with anemia, while helping prevent iron deficiency anemia. (43)
Also, note that iron is absorbed more when we combine eggs with vegetables or fruits that contain vitamin C.
Last thoughts on the 7 best foods to eat every day
The above seven best foods are the best to consume every day.
They can help repair damage to the body from other toxic foods or smoking and significantly improve our health.
The foods I mentioned can gradually eliminate the toxins accumulated, reducing, or preventing disease.
However, before starting such a daily diet, it is better to ask your doctor first. This is a necessary step, especially for those taking medication or having health problems.
Choose the above seven best foods in your daily life and significantly change your eating habits to improve your health.
In this way, you can live more years without diseases while reducing chronic diseases.
Did you know about these 7 best foods to eat every day?
Did you know that you can improve your health and eliminate the toxins accumulated in your organs and body by using these seven superfoods?
Please leave your critical comments below the article!
I wish you to be always well! 🙂