TOP-10: What Foods You Should Eat Every Day and Why

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Seafood and fish

Fish contains a huge amount of vitamins, minerals, and omega-3 acids, which are very useful for the body. The healthiest types of fish and seafood are mackerel, cod, tuna, sea bass, halibut, sardines, mussels, lobster, and shrimp…

Greens and green vegetables

Green leaves contain vitamins A, B2, B3, B6, B9, C, E, K. The most useful leafy vegetable is spinach, which contains the maximum amount of nutrients. It can be added to omelets, and various salads, and is available in supermarkets in frozen form almost all year round. It is also recommended to include dill, parsley, basil, lettuce, dandelion leaves, etc. in your diet.

Various seeds

Sunflower seeds are very useful for humans, containing B vitamins, vitamin E, potassium, calcium, magnesium, iron, and biotin. Surprisingly, the seeds of the autumn “guest” pumpkin contain a lot of phosphorus. You should also add flax, sesame, and chia seeds to your diet. Nutritionists recommend preparing milk or kefir smoothies with the seeds – they are very beneficial for the intestines and figure.


Cow’s milk is a leader in the content of phosphorus, calcium, and vitamin D, which is very necessary for the human body. Milk can be used to make a lot of different dishes – cereals, omelets, pancakes, soups, pancakes, and jelly. We also recommend trying milkshakes and smoothies or cocoa with milk.

Vegetable oils of various origins

This product should also be included in your daily diet, because it contains a lot of vitamin E. Extra virgin olive oil is very useful, and you should also consume small amounts of sunflower, soybean, linseed, and sesame oils.


Nutritionists recommend eating different types of meat, as it contains a lot of B vitamins. Chicken and pork contain a lot of vitamin D and K. Turkey and beef contain selenium, which is very useful for thyroid function. Beef liver should also be included in your diet. Rabbit meat is a storehouse of calcium, and phosphorus, and contains very little bad cholesterol.

Sour-milk products

It is interesting that kefir, fermented ryazhenka, sour milk, sour cream, and cottage cheese are better absorbed by the human body than regular milk. They contain a lot of beneficial bifidobacteria that improve the condition of the intestines and have a great effect on human immunity.

Fruits and berries

It’s hard to imagine a healthy diet without these foods. Eat plenty of apples (they are rich in vitamins and antioxidants), and if possible, treat yourself to ripe avocados at least occasionally. Fruit can be used to make sauces, casseroles, salads, and smoothies. Berries – eat them separately, make compotes, make sweet desserts from them.

Nuts and dried fruits

Nutritionists advise adding at least a few nuts to your diet (despite the fact that they are high in calories, they contain useful vitamins and minerals). Also, don’t forget about dried fruits – prunes, raisins, dates, dried peaches – which can be added to cereals, baked goods, shakes and smoothies, and desserts with cottage cheese.

Vegetables and legumes

Along with fruits, nutritionists recommend eating vegetables every day. For example, carrots contain a lot of vitamin A, and red sweet bell peppers contain vitamins A, C, and lycopene. Beans contain a lot of phosphorus, calcium, and B vitamins.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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