Top 10 Foods You Should Eat Every Day

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1.Watercress

Leafy greens pack tons of nutrition into a low-calorie serving, but watercress specifically is your best option. In fact, a recent CDC study found that watercress ranked #1 in nutrient density among fruits and veggies — even beating out superfoods like kale! You’ll get bone-building nutrients like calcium and vitamin K, plus vitamin A for immunity and, at just 4 calories per cup, you can eat as much as you want!
2.Berries

Blueberries, raspberries, strawberries, cranberries — they’re all packed with nutrition. Berries are one of the top sources of powerful antioxidants called anthocyanins, which fend off cardiovascular disease and even protect against dementia. They’re also packed with vitamin C – a must-have for smooth, glowing skin – and fiber to keep you feeling full.

3.Ginger
Fresh ginger makes almost any dish taste better, and it’s one of the best ways to add flavor without adding sugar, calories or fat to your meals. Ginger is also an all-natural pain reliever and is packed with antioxidants called gingerols.

4.Salmon
No food combines protein and healthy fats quite like salmon. Each serving supplies about 22 grams of metabolism-boosting protein, along with quality omega-3 fatty acids that fight inflammation and prevent cardiovascular disease. Getting omega-3s from your diet is important, since you can’t make these fats on your own. Salmon is the best food source of beneficial omega-3s — you’ll get about 1.3 grams per serving.

5.Quinoa
Once a hard-to-find niche food, quinoa is now a healthy diet staple for reason – it’s one of the best sources of plant-based protein! While most plant-based foods fall short in at least one amino acid, quinoa is a “complete” protein and provides all the amino acids you need for strong, lean muscles and a healthy immune system. It’s also high in fiber, which promotes heart health.

6.Pumpkin
Sure, pumpkin products pop up all over the place each autumn, but pumpkin should be enjoyed year-round. It’s one of the best sources of vitamin A, which boosts immune health, and also provides lots of fiber, vitamin C and iron. Oh, and it’s loaded with carotenoids, which give your skin a natural sun-kissed glow.

7.Beets
Beets’ earthy flavor and natural sweetness add dimension to any dish and — bonus — their gorgeous purple hue make your meals look totally Instagram-worthy. In addition to fiber and folate — a vitamin that supports heart health — beets come loaded with betaine, which naturally boosts blood flow to support your active lifestyle. In fact, beets actually boosts your performance during a workout, reports a recent study.

8.Watermelon
No food captures the essence of summer quite like watermelon. And unlike some summery fare — like, say, a burger and chips — watermelon is actually great for you. In addition to being ultra-hydrating, watermelon is one of the best sources of lycopene, a powerful antioxidant. Lycopene nourishes your skin and offers sun protection (though you’ll still need SPF!) and its warm pink hue actually gives your skin a natural glow.

9.Pumpkin Seeds
Save the seeds when you roast your pumpkin! They’re packed with heart-healthy unsaturated fats, and they’re also a great source of protein — one ounce of pumpkin seeds has more protein than an egg, a glass of milk or a cup of quinoa! Pumpkin seeds also supply copper for smooth skin, manganese and phosphorus for healthy bones and tons of magnesium for healthy muscles.

10.Unsweetened Tea
Green, black, white or herbal; hot or iced… no matter how you like your tea, it’s great for you. Tea is naturally calorie-free so it’s a great way to stay hydrated, and it’s packed with antioxidants that support heart health. Certain teas, like black tea, also supply fluoride to keep your smile healthy. Green tea often gets the most attention for its health benefits, but any tea or herbal tea you choose will boost your antioxidant levels.

Artifact – The Dark Contenent by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
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