Food you must eat every day

Introduction:

Well, balanced diet is the best while you get enough protein, fiber, carbohydrate, and fat while you get other nutrients antioxidant and other beneficial nutrients.

Blueberries are a good source of antioxidant that protects against cancer, heart disease, dementia, UTI.

In addition, it is rich in water that keeps you hydrated.

One cup per day is equal to one serving of fruits

Oats: are complex carbohydrates, rich in soluble fiber, they have the low glycemic index and them slow digestion to control hunger.

They lower the risk of blood pressure and cholesterol level. In addition, it’s a good source of plant-based proteins.

A half cup is equal to one serving.

Apple is rich in antioxidant especially in catechin and quercetin that protect against cancer and heart diseases. The skin is rich in fiber and help in weight loss. It also has good taste, filling yet provides energy.

Green tea: is rich in antioxidant, its loaded in catechin that reduces inflammation and lower blood pressures in addition to heart disease. It increases metabolism for weight loss.

Flaxseed: good source of fiber and alpha-linolenic acid which help in decreasing inflammation, hormone-related cancer. Lignan is a type of polyphenol that alleviate digestive problems

Yogurt: Probiotic that balance bacteria and maintain pH level. It boosts immunity, lower cancer risks, UTI and ulcer. It is a good source of calcium and protein.

Broccoli is rich in antioxidants, low calories and decreases cancer risk. It helps in producing detoxifying enzymes, boosts metabolism and builds bones.

Olive oil is known to decrease heart disease, blood sugar, type 2 diabetes while its rich in antioxidant that lower cholesterol

One tablespoon is known to be heart healthy.

Beans are rich in soluble fiber, a good source of carbohydrate, decrease cholesterol. It is rich in antioxidant: anthocyanin and plant-based proteins. Add it to brown rice or grains provides the body with complete protein.

Cinnamon: antibacterial, anti parasites, anti fungeal in addition it is rich in potassium, calcium, magnesium, iron and fiber.

Sources:

https://www.verywellfit.com/eat-a-wide-variety-of-superfoods

https://www.healthline.com/nutrition/cancer-fighting-foods