If you are on the path to eating healthy, below are just some of the foods you should eat every day.

Tomatoes

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Tomatoes, especially the red ones, contain lycopene, which is an antioxidant that helps battle cancer cells. If you have a lycopene-rich diet, you will lower the risk of getting cancer of the lungs, bladder, skin, stomach, and prostate. It will also decrease the risk of contracting coronary artery disease.

If you can, get at least 22 mg of lycopene every day, which you can get from a glass of tomato juice or eight red cherry tomatoes.

Substitutes: Pink Grapefruit, Red Watermelon, Papaya, Japanese Persimmon, Guava

Walnuts

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Walnuts have more omega-3 than salmon, holds half as much protein as chicken, and contain more anti-inflammatory polyphenols than red wine. Eating one serving of walnuts, which is about seven of them or an ounce, is perfect for a post-workout snack.

Substitutes: Peanuts, Almonds, Pistachios, Hazelnuts, Macadamia Nuts

Spinach

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Spinach is rich in plant-based omega-3 and folate, which is good for the decreasing the risks of stroke, osteoporosis, and heart disease. A cup of fresh spinach or half a cup of the cooked green, leafy vegetable every day is ideal.

Substitutes: Bok Choy, Kale, Romaine Lettuce

Blueberries

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Blueberries contain more antioxidants than any other fruit in North America making them perfect for preventing diabetes, cancer, and any age-related memory gaps. This fruit is also rich in vitamins A and C as well as fiber, which aids in boosting cardiovascular health. It is best if you will aim to eat at least a cup of fresh blueberries daily or half a cup of the dried or frozen fruit.

Substitutes: Strawberries, Purple Grapes, Acai berries, Raisins, Prunes

Oats

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Loaded with soluble fiber, oats aids in decreasing the risks of contracting heart disease. Although oats are rich in carbohydrates, their release into your blood stream is slowed down by the fiber, making them perfect in delivering muscle-friendly energy to your body.

Substitutes: Wild Rice, Flaxseed, Quinoa

 

 

Yogurt

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Yogurt contains probiotics that aids in boosting the immune system and providing cancer protection. Just make sure to look for the yogurt labeled with “live and active cultures” and make it a goal to have at least a cup every day.

Substitutes: Soy Yogurt, Kefir

Black Beans

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Although all types of beans are excellent for attaining a healthy heart, none can help you in boosting your brain power than the black beans. This is because they are packed with anthocyanins, which are antioxidant compounds known to help improve the functions of the brain. Half a cup of black beans every day will give you 7.5 grams of fiber and 8 grams of protein.

Substitutes: Lima, Fava and Kidney Beans as well as Lentils, Peas, and Pinto

Carrots

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Just like other orange, yellow or red vegetables, carrots have carotenoids, which is a fat-soluble compound that can help in reducing the risk for cancers and lessening the severity and risk for inflammatory conditions like rheumatoid arthritis and asthma. Suggested serving per day is half a cup.

Substitutes: Yellow Bell Pepper, Sweet Potato, Mango, Butternut Squash, Pumpkin

 

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Healthy Foods You Must Eat Daily

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