10 important food items to eat daily

Jan 20th, 2021 | by  Simran Panjwani


When we talk about a healthy diet the first thing that comes to our mind is taking away tasty food like pizza or chocolates. However, let me tell you a healthy diet is not only about taking away. Sometimes the addition of certain healthy yet tasty food can keep you healthy for a long time.

Now the point is what does a healthy diet consist of? You do not need to worry because we have brought some healthy food items that you should consume daily or at least often.

Some healthy food items to incorporate into your diet:


These cute little berries are sweet as well as nutritious. They are low in calories and high in various nutrients. They contain 24% vitamin C, 36% vitamin K and 25% manganese. They also contain a high amount of water (about 85%).

They are high in fibre and provide you with a feeling of fullness and avoid overeating. They are the king of antioxidants and also protect you against ageing and cancer. They help to lower blood pressure and prevent heart diseases. They are quite helpful for students as they maintain brain function and improve memory.

Plain yoghurt

Yoghurt has been an important part of many people's diets for more than hundreds of years. But do you know that yoghurt contains a variety of nutrients?

Yoghurt is rich in calcium which maintains healthy teeth and bones. It contains vitamin B, mainly B12, D, riboflavin, phosphorus, magnesium, potassium, and protein.

It protects you from various heart diseases and boosts the immune system. Due to the presence of protein, it improves the metabolism rate. It is also effective against osteoporosis.

Brussels sprouts

Brussels sprouts are a staple food for Christmas. However, they are high in nutrition and should be eaten throughout the winter. This is because they have high fibre content which regulates cholesterol levels in the body, maintains blood sugar levels, and reduces blood pressure. They are also rich in antioxidants and prevent the growth of cancer and inflammation.

Looking for food that can maintain healthy and glowing skin? This is a perfect choice. Due to the presence of vitamins, minerals, antioxidants, and copper, they enhance collagen production which keeps skin healthy and gorgeous.


Who doesn't like to eat crunchy little nuts? Nuts are tasty and highly recommended for maintaining good health.

They are rich in calories, proteins, monounsaturated fats, carbs, fibre, vitamin E, magnesium, phosphorus, copper, manganese, and selenium and provide you with a variety of impressive health benefits.

They are also rich in antioxidants. According to one study, it was found that walnuts have a higher capacity for fighting free radicals than fish. They might also assist in losing weight faster and lower cholesterol levels. Consuming nuts benefits type 2 diabetes and metabolic syndrome.

Sweet potatoes

Shocked to see sweet potatoes in the superfood list? Let me tell you sweet potatoes are not only delicious but also help to preserve good health for a long time.

This is due to the presence of vitamin A, C, B6, manganese, lutein, antioxidants, and zeaxanthin. These vitamins and minerals provide you with healthy bones and teeth. They are also beneficial for the eyes. Sweet potatoes are effective against free radicals and prevent various diseases.


This green coloured vegetable is a store to a variety of minerals and vitamins. They are rich in vitamin A, C, K, E, B, and folate. Being rich in fibre, protein, iron, potassium, calcium, and magnesium, they help to fight a range of diseases.

You can consume steamed broccoli to prevent several cardiovascular diseases as they help in lowering cholesterol levels in the body. Broccoli is an antioxidant-rich food that fights free radicals and prevents various diseases. It helps to maintain blood sugar levels and is also effective in preventing certain types of cancer.


This superfood is a great option for breakfast. It has high fibre content and gives you a feeling of fullness. It doesn't have any added sugar and can be very beneficial for weight loss.

It contains manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1, and B5. It is a rich source of antioxidants and helps to improve the flow of blood. It has anti-inflammatory and anti-itching properties. It lowers cholesterol levels, blood sugar levels and promotes the growth of good bacteria. Thus, a complete package of healthy breakfast.


This is my favourite superfood. Who doesn't like the sweet and sour taste of cute oranges?

Oranges are an outstanding source of vitamin C. They contain various vitamins, minerals, and antioxidants. Oranges are very beneficial for kidney stones. They might be useful in reducing the risk of heart diseases as well.

Due to the presence of vitamin C, they also help in maintaining healthy and glowing skin.


If you are a tea lover, you must be very happy to see it on the list. Everyone likes to have a hot cup of tea after a busy and hectic day. But do you know about the benefits of tea?

Tea is very effective against Alzheimer's disease, diabetes, certain types of cancers, teeth, gums, and bones. It is rich in antioxidants and reduces levels of cholesterol, blood pressure, and blood sugar levels. The best part is that tea is also valuable in weight loss.


Last but not the least, spinach is an amazing superfood with a high level of nutrients. It contains vitamin A, C, K, fibre, iron, calcium, potassium, and magnesium. It can boost the functioning of the brain and improves memory.

It is also helpful in weight management, reducing the risks of diabetes, prevents cancer and is good for the eyesight.

Wrap up

Food is an important part of everyone's life. It is the most essential factor to live a healthy and quality life. Thus, having a healthy diet is very important for your body and skin. To live a happy and prosperous life, always focus on what kind of food you eat.



Simran Panjwani

Simran Panjwani

A keen learner

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