Foods you should eat every day

Sweet potatoes contain nutrients that promote healthy eyesight, and drinking sweet potato tea regularly reduces the risk of Alzheimer's disease and diabetes.

A healthy diet focuses on foods like fruits and vegetables, whole grains, and healthy protein and fat intake, while limiting added sugar and sodium. Below are some nutritious, common foods that make healthy eating simple.

Berries

All berries are a good source of fiber, which keeps the digestive system healthy, helps you feel full, and is good for your heart. Specifically, raspberries, one of the best breakfast foods for weight loss, are high in fiber and ellagic acid, a compound with anti-cancer properties. In addition to fiber, blueberries are rich in anthocyanins, antioxidants that can help improve memory. You can use these berries to make smoothies or eat them with yogurt.

Egg

Eggs are a high-quality source of protein. One egg contains approximately 70 calories and 6 grams of protein. In addition, egg yolks contain lutein and zeaxanthin – two antioxidants that help keep eyes healthy. Lutein may also help protect the skin from the harmful effects of ultraviolet rays.

Sweet potato

Sweet potatoes contain alpha and beta carotene. The body converts these compounds into vitamin A, which helps keep the eyes, bones, and immune system healthy. These phytochemicals also act as antioxidants, helping to eliminate disease-causing free radicals. Sweet potatoes are also rich in vitamins C and B6, potassium, manganese, lutein, and zeaxanthin.

Broccoli

Broccoli contains vitamins A, C, and K, as well as folate, which helps boost bone health and the immune system. This food also provides a healthy amount of sulforaphane, which contributes to cancer prevention by helping stimulate the body's detoxification enzymes.

Tea

Studies show that drinking tea regularly may reduce your risk of Alzheimer's disease, diabetes, and some cancers, while also promoting healthier teeth, gums, and bones. Tea is rich in antioxidants called flavonoids.

Nuts

Nuts are rich in magnesium and healthy polyunsaturated fats—two essential nutrients for cardiovascular health that help the body fight insulin resistance. They also contain antioxidants such as ellagic acid and resveratrol, which help reduce inflammation and may lower the risk of cancer. Furthermore, nuts provide insoluble fiber, which supports beneficial gut bacteria.

Orange

Oranges are rich in vitamin C, an important nutrient for fighting infections. It's also a powerful antioxidant that helps protect cells from damage caused by free radicals and plays a key role in collagen production for firmer skin. Oranges are also high in fiber and folate.

Yogurt

Yogurt contains probiotics that help keep the gut healthy. It's a food rich in calcium, phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. You should eat Greek-style yogurt to increase your protein intake. Flavored yogurt often contains a lot of added sugar, adding extra calories but less nutrition.

Le Nguyen ( According to Eating Well )

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