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Today I will present to you the seven foods that should be consumed every day or at least twice or three times a week. Add the following foods in your regular diet and you will not regret. 


Spinach- it is rich with fibers based on omega-3 and folic acid. They reduce the risk of heart diseases, stroke and osteoporosis. The recommended daily dose is 1 cup of fresh spinach or half a cup of cooked spinach. You can substitute it with kale, Chinese cabbage or lettuce.

Yogurt- it strengthens the immune system and prevents cancer. Recommended daily dose is 1 cup of yogurt. You can substitute it with kefir or soy yogurt.

Tomatoes- according to some researches tomatoes are rich with Lycopene which is able to reduce the risk of urinary bladder inflammation, lung inflammation, prostate, skin and stomach cancer and reduce the risk of coronary artery disease. The recommended daily dose is 22g of lycopene which includes 8 mini tomatoes or glass of tomato juice. You can substitute it with watermelon, red grapefruit, Japanese apple, papaya and guava.

Carrots- it contains carothenoid which disables the cancer development and reduces the risk of asthma and arthritis. Recommended daily dose of carrot intake is half a cup. You can substitute it with sweet potatoes, mango, pumpkins or yellow bell pepper.

Eat blueberries whenever you can- one of the greatest sources of antioxidants. They prevent cancer development, diabetes and memory loss which appears in most of the people in the process of aging. Blueberries improve the cardiovascular health because they contain vitamins A and C, and they are also rich source of fibers. Recommended daily intake of blueberries is 1 cup of fresh or half a cup of frozen or dried blueberries. You can substitute them with acai berries, grapes, plums, raisins or strawberries.

Black beans- all types of beans are beneficial for the heart, but the black beans are especially beneficial for the brain. This is because they are loaded with anthocyanin which is an antioxidant that improves the brain’s function. Recommended daily intake is half a cup of black beans. You can substitute them with peas.

Walnuts- they contain more omega-3 fatty acids than salmon, and contain more polyphenols than the red wine. Recommended daily intake is 1-7 walnuts. Substitute them with almonds, peanuts, pistachios and hazelnuts.

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