You’ve heard that an apple a day keeps the doctor away, right? Easier said than done. But while you might not be eating a minimum of 365 apples every year, there are plenty of foods you really should try to eat as part of your daily diet. We talked to a nutritionist to get the scoop on which foods are beneficial to eat every single day.
1. Seeds
Not only are seeds notoriously nutritious, but they are easy to integrate into myriad recipes — a sentiment backed by New Jersey-based nutrition content creator, Alyssa Smolen, MS, RDN, CDN.
“Seeds like chia, flax seed, or hemp seeds can be added to oatmeal, smoothies, or salads for a crunch and fiber,” says Smolen. “They are great because they are flavorless, so most people won’t even notice them if they added them to a meal.” Sounds like a pretty easy and painless way to transform your daily diet.
2. Whole Grains
Whether you have a bowl of oatmeal for breakfast, a sandwich on whole wheat bread for lunch, or a side of brown rice with dinner, whole grains are something you should eat throughout the day, every day. According to Smolen, these grains are “great because they contain fiber, which helps promote heart health and a healthy digestive system.”
3. Avocados
Bursting with vitamins, including C, E, K, and B6, avocados are nutrient-rich. The healthy fats they contain also help you feel fuller longer, making them a surefire staple to any daily diet. Not to mention, they are easy to incorporate in a variety of recipes, so you won’t be hard-pressed to find ways to enjoy them at least once a day.
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4. Nuts
Protein, healthy fats, fiber, vitamins, and minerals abound in nuts. A 2022 review in Food Reviews International found that individuals with elevated lipids levels, along with healthy individuals, who consumed between 50 and 100 grams of nuts at least five times each week reduced their LDL (or “bad” cholesterol) levels substantially. These nuts included almonds, peanuts, pecans, and walnuts. The same review discovered that eating hazelnuts, pistachios, and walnuts can increase HDL (the “good” cholesterol, if you will) levels.
Related: Psst: You’ve Been Storing Nuts Wrong This Whole Time
5. Leafy Greens
If you don’t know by now, you ought to: You’ve got to eat your greens! Leafy greens like spinach, kale, collards, and the like are full of antioxidants and help ward off inflammation — which is why you should eat them every day, according to Smolen.
Related: 19 Filling Dinner Salads You’ll Actually Want to Eat
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6. Probiotic-Rich Foods
Gut health awareness seems like it’s at an all-time high, and probiotic-rich foods are at the helm. Smolen explains, “Having a healthy gut is important for maintaining optimal health. Eating foods with probiotics in them such as yogurt, kimchi, sauerkraut, kombucha, and tempeh are great choices. These foods help keep the gut functioning strong.” With a solid assortment of choices, it’s easy to integrate these foods into your day-to-day eating.
7. Eggs
Scrambled, over-medium, sunny side up, poached, hard-boiled. Prepare them however you like — just try to eat them as often as you can, as eggs are packed with vitamin B.
8. Sweet Potatoes
This superfood is delicious, versatile, and full of antioxidants and fiber. Try your hand at sweet potato fries, dice these bad boys up and toss ’em in a frying pan, or bake them. There are tons of ways to prepare and enjoy sweet potatoes every day. Here are some of our favorite sweet potato recipes.
