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There are a lot of do’s and don’ts when it comes to your diet. A variety is always good, but you might be missing out on some important nutrients that your body needs. Here are 7 foods that you should eat everyday in order to maintain a healthy lifestyle:


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Spinach can be used as a source of vitamins, minerals, calcium and other nutrients required by one’s body. It is rich in calcium which helps in strengthening your bones and Vitamins A and C, fiber and folic acid protect you against colon and breast cancers. It can also lower protein levels, control the blood pressure and reduce the chances of a heart disease. Lutein,  a compound present in spinach, fights against muscular degeneration – a leading cause of blindness in older people. Like other leafy vegetables, it is also loaded with antioxidants, which are great for your skin. It slows down aging and fights against dryness or psoriasis.

You can add spinach in salads, eggs or use it as a pizza topping. It can also be consumed boiled with a little salt.

Tomato Sauce

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Tomatoes are rich in Lycopene, an antioxidant that can decrease the risk of lung, prostrate, bladder, skin and stomach cancers. It can also lower the probability of coronary heart disease. According to Zuckerbot, “This condiment should be a staple in the male diet. According to a Harvard study, men who ate tomato sauce two to four times a week had a 35% lower risk of prostate cancer”.


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Bananas are one of the most common fruits, consumed worldwide. They’re packed with potassium, required for a healthy activity of your heart. According to Zuckerbot, “Foods high in potassium may reduce the risk of high blood pressure and stroke. One medium banana has more than 400mg of potassium, so it’s a great source, especially for men who are more prone to high blood pressure”.

Black beans

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Black beans are not only good for your heart but also your brain. The fiber, folate and potassium combined with the lack of cholesterol, helps protect the heart and maintain its healthy function. They’re also rich in anthocyanins – antioxidant compounds that are known to help improve brain activity. Furthermore, black beans are naturally low in sodium and contain potassium, regulating the blood pressure and keeping it within bounds.


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Blueberries are low in calories and high in nutrients making it one of the superfoods. They’re rich in antioxidants that protect us from free radicals – unstable ions that might be damaging to our body. They may also help in reducing DNA damage and protecting against aging and cancer. Moreover, blueberries can also lower blood pressure.

In an eight week long study, obese people – more prone to a heart disease, showed a 4-6% reduction in blood pressure after consuming 50 grams of blueberries every day. They can also be used as a substitute for cranberries to prevent urinary tract infections, especially in women.


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Walnuts are abundant in important phytochemicals and polyunsaturated fats which are beneficial for a healthy brain function. Furthermore, they contain vitamin E, folate and Ellagic acid which contribute to memory function. Omega-3, present in walnuts, is also important for the development of central nervous system and maintaining mood disorders.


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Carrots are abundant in carotenoids which are known to reduce the risk of a wide range of cancers and inflammatory conditions like asthma and rheumatoid arthritis. They have been linked to lower cholesterol levels and better eyesight as well.

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