Foods to eat every day

Sweet potatoes contain nutrients that help keep eyes healthy, drinking tea regularly reduces the risk of Alzheimer's disease and diabetes.

A healthy diet focuses on foods like vegetables and fruits, whole grains, protein and healthy fats, while limiting added sugar and sodium. Here are some popular, nutritious foods that make healthy eating simple.

Berries

All berries are a good source of fiber, which keeps your 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 keep your memory sharp. You can use the berries to make smoothies and eat them with yogurt.

Egg

Eggs are a great source of high-quality protein. One egg has about 70 calories and 6 grams of protein. In addition, egg yolks contain lutein and zeaxanthin, two antioxidants that help keep your eyes healthy. Lutein may also help protect your skin from UV damage.

Sweet potato

Sweet potatoes contain alpha and beta carotene. The body converts these compounds into a form of vitamin A that helps keep eyes, bones, and the immune system healthy. These phytochemicals also act as antioxidants that help 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, folate, which helps boost bone health and the immune system. It also provides a healthy dose of sulforaphane, which helps prevent cancer by helping stimulate the body's detoxification enzymes.

Tea

Studies show that drinking tea regularly can reduce your risk of Alzheimer's disease, diabetes, and some cancers, and help you have stronger teeth, gums, and bones. Tea is rich in antioxidants called flavonoids.

Nuts

Nuts are high in magnesium and healthy polyunsaturated fats, two nutrients important for heart health that help the body fight insulin resistance. They also contain antioxidants: ellagic acid and resveratrol, which reduce inflammation and may reduce the risk of cancer. Nuts also provide insoluble fiber, which feeds beneficial gut bacteria.

Orange

Oranges are rich in vitamin C, an important nutrient for fighting infections. It is also a powerful antioxidant that protects cells from free radical damage and plays a key role in the production of collagen, which helps firm the skin. Oranges are also high in fiber and folate.

Yogurt

Yogurt contains probiotics that help keep your gut healthy. It is rich in calcium, phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. Try Greek yogurt to increase your protein intake. Flavored yogurts often contain added sugar, which adds calories but little nutrition.

Le Nguyen ( According to Eating Well )

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