Top Six Best foods to eat everyday 

What Should I Eat Every Day To Be Healthy?

There are certain foods that people should eat every day depending on their goals and medical conditions. These include lean protein and a variety of vegetables. Additionally, including foods such as olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

Top Six Best foods to eat every day for a healthy person

Consuming a healthy diet that includes all the food groups can help a person improve their intake of essential nutrients.
Many people eat repetitive diets and the same foods every week. However, incorporating the following foods into weekly meal plans can help them stay healthy and perform at their best.

1. Berries

• Consuming berries can help people achieve some of their daily nutrient goals.
  For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals.
• Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins.
• Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.

Some berries to eat every day include the following:

• blueberries
• blackberries
• raspberries
• strawberries
• cranberries
• Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients.

2. Nuts

• Research indicates that eating nuts every day can be beneficial for health.
  For example, a 2019 prospective study involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.
• Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions.
  Some people are unable to eat nuts because of an allergy.
• For those who can eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option.
• All nuts contain essential minerals such as calcium, magnesium, and zinc.

3. Vegetables

• The Mediterranean diet is one of the healthiest ways to eat.
• Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the risk of chronic conditions such as cardiovascular disease and diabetes.
• Eating a range of different colored vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds.
• It is recommended that adults eat 2-4 cups of vegetables per day depending on their sex, age, weight, and activity levels.
• It is advisable that people eat different colored plant foods, including leafy greens, beans, and lentils.

4. Lean protein

• People need protein for healthy growth and development and to maintain muscle mass.
• Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration.
• The amount of protein a person needs depends on factors such as sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.
• It is good to eat enough protein but you need to select leaner varieties of meat and poultry and increase the variety of protein foods you eat, choosing meats less often.
• Adults need 140-200g of protein each day.
• People should try to vary their protein sources to consume a wide variety of amino acids and other essential nutrients.

5. Broccoli And Other Cruciferous Vegetables:

• Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health.
  glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects.
• The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this.
• The following is a list of cruciferous vegetables that people can aim to eat every day:
  * broccoli
  * cabbage
  * radish
  * cauliflower
  * broccoli sprouts
  * Brussels sprouts
• Also, as well as sulfur compounds, cruciferous vegetables are a rich source of fiber and many essential vitamins and minerals.
• Leafy greens such as arugula and watercress also contain beneficial sulfur compounds.

6. Olive Oil

• Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage.
• The phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies.
• Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables.
• Using standard olive oil for cooking may be more cost-effective.
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