Essential Foods We Should Be Eating Everyday

Essential Foods We Should Be Eating Everyday


Everyone loves food and eating. While food is good for your health, it’s also good for the soul and an important part of living life. Unfortunately, food has become a problem, and many people have a difficult time getting the nutrients they need because they’re eating the food that tastes the best- junk food.

Bowl of tomatoes, lettuce, red cabbage, avocado, melon and mango garnished with watercress
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Everyone loves food and eating. While food is good for your health, it’s also good for the soul and an important part of living life. Unfortunately, food has become a problem, and many people have a difficult time getting the nutrients they need because they’re eating the food that tastes the best- junk food.

What many people don’t realize is that eating right can help them stay healthy and feel better, which means improving performance at work or home. Luckily, superfoods can be delicious and healthy while helping you lose weight, keep it off, and stay healthy year-round. Here are the essential foods we should eat every day.


As a child, you were always told to eat your spinach, but it didn’t taste as good as your mac and cheese. Luckily, as an adult, there are many ways to make eating spinach more fun and delicious. You can include spinach on a sandwich, in a salad, or with dressing to make it taste a little bit better and make it more appealing.

Spinach is a leafy green vegetable that can help you build muscle and stay healthy. It’s full of omega-3 fatty acids and folate, vitamins that are good for heart and skin health.

If you simply don’t like spinach, don’t feel the need to throw it into every meal you eat. You can substitute spinach with kale or romaine lettuce. However, spinach packs more of a punch than both of those options and has a higher nutritional value.

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Kefir is a fermented milk product filled with probiotics that are good for digestive tract help. What many people don’t realize is that our guts are responsible for a lot more than digesting our food. Many studies have suggested that your gut might even be responsible for your mood and energy levels. If you’ve ever experienced bloat after a large meal, you know that a healthy gut can keep you feeling your best all day long.

If you’ve never tried kefir or are afraid of a little food experimentation, consider yogurt or soy yogurt instead, which are both packed with tons of probiotics to help improve your gut health.


Tomatoes are packed with antioxidants that can decrease your risk of many different types of cancer. Tomatoes are also low in calories and are one of the most delectable fruits that taste great in any salad. If you’re not a huge fan of tomatoes, consider getting a healthy dose of tomato juice with a bottle of V8 to keep your immune system strong.


Carrots are known for improving your vision and eye health, but they do a lot more than that. Carrots contain carotenoids, fat-soluble compounds that can help reduce the risk of cancer and inflammation. Not only that, but carrots are a quick and easy snack that can help you stay away from chips while boosting your energy levels midday.

If you don’t like raw carrots, consider cooking them up with some honey so you can get the best of both worlds.

BlueberriesBlueberries in a white bowl

Blueberries are one of the top fruits because they’re delicious and colorful. Not only that, but blueberries contain more antioxidants than any other fruits grown in North America. They can help prevent diabetes and some cancers. This tiny fruit is also rich in fiber and vitamins that can improve gut and cardiovascular health.

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Blueberries also contain enough sugar to help you fight off cravings, so if you’re someone with a sweet tooth that tries to avoid sugar, consider having a cup of blueberries instead of a slice of pie.


Beans are good for your heart, and black beans are good for your brain, too. Beans are filled with antioxidants that can improve brain and heart function while also giving you an additional boost of fiber when you need it most. Not only that, but beans are flavorful while relatively low in calories. If you’re not a fan of beans, or black beans, for that matter, consider adding them to your breakfast burrito, chili, or pasta to help mask the taste so you can get all the benefits of this powerful food.


Oats are one of the healthiest foods you can eat, and they make great breakfast food for busy people who are always on the go. One of the most significant benefits of oats is they contain soluble fiber that can lower your risk of heart disease while keeping your digestive tract healthy and strong. One reason why many people might avoid oats is they are high in carbs, but the release of sugar is slowed down by the high levels of fiber. Oats are also packed with protein.


Eating nuts every day can be beneficial for your heart health. Tree nuts are typically healthier than peanuts, but peanuts are still high in protein and healthy fats that can help you feel your best. All nuts are nutrient-dense foods that will not impact weight as long as you eat them in moderation. They can also replace unhealthy foods, such as chocolate, and help you lose weight as protein reduces your appetite and keeps you feeling fuller for longer.


Eggs are a great source of protein and a favorite breakfast food known to give you a boost of energy at the beginning of the day. Eggs are low in calories compared to many other high-protein foods, making them great for those on a diet. In addition to being a great source of protein, egg yolks contain antioxidants that can maintain or improve eye health.

Eggs are also good for your skin, which is why many DIY at-home skincare recipes contain them.

Coffee or Tea

While coffee and tea aren’t as hydrating or as healthy as water, they do have their health benefits. Many different types of tea can improve your health and help you relax. For example, chamomile has been known to be a calming tea that can help reduce stress and get you relaxed enough for bedtime.

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On the other hand, coffee is mostly known for its high caffeine content that can help you wake up in the morning. However, coffee has other benefits, such as temporarily increasing metabolism. Coffee is also nutrient-rich and includes Riboflavin, pantothenic acid, potassium, magnesium, and more.

Unfortunately, some people shouldn’t drink coffee or tea. If you have a sensitivity to caffeine or a health condition that is worsened by caffeine, such as essential tremor, then you should talk to your doctor before consuming coffee or tea.

You should also be aware of the fact that both coffee and tea can quickly become unhealthy when you add sugar, milk, or other types of flavors to them. If you want to ensure your coffee or tea stays healthy, use a sugar-free sweetener instead of cream or sugar.

About The Author
Marné Amoguis holds a B.A. in International Business from UC San Diego. She is a contributing writer at where she loves sharing her passion for digital marketing. Outside of writing, she loves traveling, playing music, and hiking.
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