10 Important Food Items That Must Be A Part of Your Daily Meals

10 Important Food Items That Must Be A Part of Your Daily Meals

As time goes on, our lives become more and more hectic, and we find that we have less and less time to take care of ourselves. That should not be the case as we have to ensure that we provide the best for our bodies so that we can stay strong and healthy and maintain the quality of our lives. There are many simple and easy steps that we can take to ensure that we stay healthy and fit. One of the things that we can do is to arrange our meal plans so that we can include some of the healthiest foods in our diet every day. There are various foods out there that help our bodies fight diseases as well as provide the essential nutrients that we so badly need in order to stay strong. They are also delicious, and we can enjoy the taste while strengthening our bodies easily.

The problem arises when we are told about some exotic foods that are expensive and might be hard to find in some regions. Here we have compiled a list of items that you can easily get wherever you live and enjoy their taste and texture while making sure that your bodies get the proper nutrients that they deserve. These foods contain antioxidants, proteins, healthy fats, and other ingredients that are necessary for us. Just make sure that you increase your intake of these foods and decrease your intake of processed foods, sodium, and sugar.

1. Berries

We all know that as far as fibres are concerned, berries are one of the best sources. When we increase our intake of fibres, it helps with our digestive system and keeps it working properly. Not only that, but berries are also good for your heart and help you keep your weight in check. This happens because berries are so filling, you feel that you are full even though you have not taken too many calories. We will not talk about one specific type of berries as they are all good for you. So you can take whatever type of berries that you can put your hands on. In the winter, when berries are not in season, you can just get frozen berries and use them to make smoothies or use them in your meals in some other way. You can mix them with yoghurt for your breakfast or for a midday snack. 

2. Eggs

Eggs pack quite a punch in that they are an excellent source of protein, and they give you a whole lot of energy as well. On average, one egg contains around 70 calories as well as 6 grams of proteins. Not only that, but you also get lutein as well as zeaxanthin—two antioxidants that can be found in the egg yolk. These are highly beneficial for your eyes, so the people who work in front of screens all day long need to make sure that they take advantage of this.

3. Sweet Potatoes

Sweet potatoes are full of alpha and beta carotene. These are the compounds that the body transforms into vitamin A, and they help by strengthening and protecting our eyes, bones, as well as our immune systems. Not only that, but they also act as antioxidants and fight any free radicals that are in our bodies to keep us safe from various diseases and ailments. Believe it or not, one normal sweet potato can give you almost four times the vitamin A that is usually recommended by doctors and physicians. They also contain lutein, zeaxanthin, magnesium, as well as small quantities of potassium and vitamin C and B6.

4. Broccoli

This green thing is nicknamed as the ‘green powerhouse’ and rightly so. There are so many nutrients that broccoli provides us that it is hard to keep count. It provides us with the essential vitamin A, C, and K, which are necessary for our bone health. They also provide us with folate and sulforaphane. Sulforaphane is said to help us combat against cancer. It does this by activating our body’s enzymes that are responsible for detoxification.

5. Oats

Oats are an essential item for breakfast, and there is a very good reason for that. They contain a large number of fibres that we usually do not get otherwise. Fibres keep us full while keeping our waistline in check and are also good for our digestive system. Another benefit of keeping oats in your daily eating routine is that they do not have any added sugar and they are whole grain. Mix them up with a plethora of choices, and you can have one of the tastiest and strongest meals that you have ever had.

6. Spinach

There was a reason why Popeye loved spinach so much. Spinach has so many nutrients that they can literally transform you like they used to do with Popeye. To name a few, they contain vitamins A, C, E and K, fibre, iron, magnesium, calcium, and so many more. They help you with losing weight, protecting yourself against diabetes as well as keeping your brain alive and working at full capacity. They are also said to help against cancer.

7. Tea

Tea contains a rich amount of antioxidants that are called flavonoids. They help reduce the risks of cancer, Alzheimer’s, as well as diabetes. They also promote healthier gums and provide strength to our bones. There are a wide variety of teas available in the market so no matter what kind you buy, make sure that you drink freshly brewed tea so you can benefit from all the above advantages.

8. Nuts

Nuts are another powerhouse food item that most people take for granted. There are nothing nuts cannot do. For starters, they contain polyunsaturated fats and magnesium. Both these elements are vital in improving the health of our hearts. They also protect us against insulin resistance. As you very well know, insulin resistance is what can take us towards diabetes. Nuts also contain antioxidants that help fight against the free radicals in our bodies.

9. Oranges

We all know that oranges are packed full of vitamin C. Just take one orange, and you will fulfil your daily requirement of this vitamin. They also help our bodies produce white blood cells as well as other antibodies that are responsible for fighting off infections.

10. Yoghurt

We have kept the best for last. Yoghurt is our source for probiotics. These are the ‘good bacteria’ that help keep our digestive systems clean and functioning properly. Yoghurt also provides us with calcium. With just one cup of yoghurt, you can fulfil your daily quota of not only calcium but also phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein. Just make sure that you stay away from flavoured yoghurt as it has a lot of added sugar. Instead, mix yoghurt with berries, or any other fruit that you like and enjoy the rich taste.


Keep these ten foods in your daily use, and you will see as your bodily functions as well as mental capabilities enhance. Lead a healthy and happy life.

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