5 Healthy Foods You Should Be Eating Every Day

5 Super Foods You Should Eat Every Day

What we put into our bodies clearly does have an impact on our health and overall well-being. You don't need a whole-life overhaul to improve your health. Sometimes it's small changes that make the biggest difference. Eating better shouldn't require you to purge your refrigerator and subsist on smoothies. there are a few basic food rules that we really shouldn't stray from.

Here are five super foods that you should be having every day:

1) Green vegetables.

Don't make excuses when it comes to eating your veggies. Kale is low in calories and high in calcium, vitamins A, C, and K.It’s also high in antioxidants, all of which makes it the current sweetheart veggie. Yes, kale is the new super-food on everyone's table. For those who still think it belongs as a salad bar decoration, we say there is always spinach, swiss chard, broccoli and asparagus. 

2) Nuts.

Crunchy and satisfying, nuts not only are filling but also they are loaded in protein, fiber, healthy fats and antioxidants. Choose any type of nuts: almonds, walnuts, even peanuts, or grab a handful of mixed nuts. Just make sure they're unsalted. Salted nuts could boost your daily sodium intake to an unhealthy level. Also keep in mind that nuts are a high-calorie snack. Depending on the type of nut you choose, an ounce can ring in at 200 calories or more — so limit daily intake to a sprinkling to get the benefits without packing on any extra pounds.

3) Water.

We lose water every day -- literally through sweat and tears, and we must replenish it. Our bodies need water to live. Water flushes toxins out of our vital organs and carries nutrients to our cells.  But just how much water we need is a point of discussion. An adequate intake for men is roughly three liters (about 13 cups) of total beverages a day; for women, it's 2.2 liters (about 9 cups) of total beverages a day. Drink at least eight 8 glasses of fluid a day not necessarily water, because all fluids count toward the daily total. 

4) Plain yogurt.

This creamy treat gives you a dose of probiotics, which are healthy bacteria that help keep your gut working properly and contribute to better overall health. Yogurt is also a nutrient-rich food that fuels your body with protein, calcium, magnesium, vitamin B12, and some key fatty acids that your body needs to stay healthy. And if you choose a high-protein yogurt, it can keep you feeling full, which may help you trim your waistline. While you may prefer flavored yogurts, and there are many options these days, it's better to stick with plain. 

5) Blueberries.

These dark-colored little berries are high in antioxidants, particularly vitamin C, blueberries also offer up a good dose of vitamin A and fiber. While most grocery stores will stock blueberries year-round, feel free to substitute another dark-colored fruit  like pomegranates or cherries if blueberries aren't in season. Or for some variety, swirl up some frozen blueberries (which taste great any time of year) with plain yogurt (see no. 4, above) to make a smoothie.