12 Foods You Should Eat Everyday

The food you eat every day has the potential to affect your health in a big way. It’s important to know what foods are healthy and which ones should be avoided.

This list of 12 foods will help guide you on your quest for optimal health!

12 Foods You Should Eat Everyday For Healthy Life


Apples a day may keep the doctor away. They contain antioxidants and quercetin, which have been found to reduce cancer risk.

Apples are also great for your heart!

Prof Tim Chico’s study showed that eating two apples a day reduces cholesterol.

That’s even more than drinking apple juice or taking an over-the-counter statin drug can do!

In addition, it reduces inflammation of blood vessels in people with type II diabetes.

Eat them raw as much as possible because cooking apples destroys some nutrients, including vitamin C.

Add sliced apples into your breakfast cereal or salad for a big boost of nutrition and flavor.


Eggs are a good source of protein and contain two essential amino acids, methionine and cysteine.

They also contain choline, which is vital for brain function as well as heart health.

In addition to that, they give you vitamin b-12!

Other sources include soy; red meat etc. eggs have the advantage of being cheap and easy to prepare.

Many people enjoy having an egg on toast in the morning or scrambled with veggies for dinner.

Chocolate Milk

Not only does chocolate milk taste amazing – but it also helps your body build muscle.

That’s because it has protein, calcium and vitamin D (which is crucial for healthy bones).

The best chocolate milk to drink if you want the health benefits are low fat or nonfat with added cocoa powder/chocolate syrup!

That way, you can enjoy all that delicious sweetness without eating tons of sugar which would only make you fatter.

Salmon Fish Oil

Fish oil supplements have already become popular recently – due to their ability to lower cholesterol levels and reduce inflammation in people with arthritis.

However, there isn’t a need to buy them.

Studies show that simply eating salmon twice a week will give you all the benefits of fish oil!!

Salmon has healthy fats, protein and vitamin D.

Additionally, it is an excellent source of omega-three fatty acids, which reduce inflammation in blood vessels – thus reducing the risk for heart disease.

Oatmeal & Honey

Oatmeal & Honey

Who says you can’t have dessert after breakfast!?

Oatmeal with honey on top makes a fantastic meal any time of day. especially if you are looking to lose weight or maintain your ideal body weight…!

It contains fiber, proteins, and minerals like zinc that will fill you up and help give you more energy throughout the day!

Add some fresh fruit in there, too, along with nuts/seeds for even better flavor and nutrients.


If you’re looking for a portion of nutrient-dense food, look no further than broccoli!

It contains tons of nutrients, including fiber and vitamin K, which help with healthy blood clotting and bone-building…!

In addition, it also has calcium – making it an ideal choice if you are avoiding dairy products or don’t have the time to cook them in your meal prep routine.

You can steam some up or eat raw by dipping into hummus or guacamole!

Add lemon juice on top for extra flavor while getting that much-needed Vitamin C (which helps absorb iron!).  


Coconuts are not only delicious, but they contain a ton of nutrients, including fiber and healthy fat.

In addition to that, it also contains MCT’s that have been shown to increase metabolism and support weight loss. That is why people love adding coconut oil into their coffee!

They taste great, too, so you won’t even notice the difference. Just make sure you don’t buy them in boxes because then there will be lots of added sugar or preservatives inside 😉

Greek Yogurt & Berries/Bananas

Berries and bananas go very well together if you want a high protein snack after your workout routine. They can help lower blood pressure and cholesterol too! That is because they are rich in fiber, potassium and vitamin C.

Greek yogurt also makes an excellent snack when you want something sweet after a long day at work.

It has protein (which helps control weight), calcium which builds your bones, and probiotics for intestine health – thus, it can even help improve digestion.

Not to mention that this type of yogurt does not contain high fructose corn syrup or added sugars as regular yogurts do, so there won’t be any unnecessary extra pounds!


As we mentioned before, milk is excellent for building strong bones – but did you know that the best kind comes from goats?

This may come as news since most people think of cows when it comes to milk, but in fact – the nutritional profile of goat’s milk is much better than cow’s milk.

It has higher amounts of zinc and vitamin B12 which help increase metabolism and regulate your hormones – thus making you feel less hungry throughout the day.

Lean beef

Lean beef is rich in protein – but it also contains iron which helps improve blood flow to the body.

It is also a good source of magnesium which helps regulate blood pressure, supports heart health and even reduces the risk for certain cancers.

Bell Peppers & Onions

Onions. These contain allicin, which gives them their intense flavor, but it turns out that they are great for preventing everything from cancer to inflammation.

Not to mention that the lower blood pressure by improving circulation while stimulating your immune system – making you less prone to getting sick.

Onions are also known to prevent blood sugar spikes (great for diabetics) and help you feel full faster.

That is why they make an excellent choice when you can’t afford to skip one of your meals – especially if it’s towards the end of the day!

Pair this with some bell peppers high in vitamin C, Vitamin A (beta-carotene), fiber, and folic acid. You will be surprised at how light yet satisfying this meal is!

Tomatoes & Figs/ Dates

As we mentioned before, tomatoes contain lycopene which has been linked to healthier skin and better cardiovascular health.

In addition, they have anti-inflammatory properties that make them an excellent choice when dealing with arthritis or other inflammatory diseases.

Of course, dates and figs are other great combinations for those of you who prefer to stick to fruits.

They contain all the health benefits we mentioned before (including lowering blood pressure) and lots of antioxidants that help fight free radicals – thus slowing down aging!

They also have potassium, so they make great treats, so feel free to indulge in this healthy meal even if it’s towards the end of the day.


This list proves once again how much variety there is when it comes to eating healthy.

As long as you use these tips & tricks, there is no reason why you wouldn’t jumpstart your day with a healthy meal!

Even though many people are unaware of the importance of natural foods in our bodies, this list is here to remind you that they can be much more beneficial than processed, pre-prepared meals.

After all – it’s not only about eating for satiety but eating for health as well!

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