Healthy Meals That You Should Include In Your Daily Diet

Being healthy is a goal most of us strive for, but because of our busy lifestyles and the limitations placed on us because of where we live, sometimes it is not always easy to eat healthy meals.

The following foods are nutrient-rich and readily available in most places; they can be included in or with your everyday healthy meals to improve your overall health, give you better sex and a longer life.

1. Blueberries (or any other berries)

Berries are full of antioxidants and known to help prevent diabetes, memory loss and cancers while boosting cardiovascular health. One of the best ways to eat them is in a smoothie.

2. Spinach, (or other green leafy veg such as kale, Bok Choy, Romaine Lettuce)

Spinach is packed with muscle building nutrients, lutein, healthy fatty acids and folate. Its health benefits include lowering the risk of strokes, heart disease, osteoporosis and increase blood flow to all regions.

3. Yogurt (live); (This can be made from nut or cow’s milk)

One healthy food that has been around for over two thousand of years, packed with millions of probiotic organisms to prop up your immune system.

A power smoothie is the ultimate breakfast or snack for two during the day

• 1 cup of live yogurt
• 1 cup of fresh or frozen berries
• 1 cup of fresh beet or carrot juice (not bottled)
• 1 cup of mixed green leafy vegetables
• ¼ of a cup of nuts

4. Tomatoes (the redder they are the better)

Substitute: watermelon, grapefruit persimmon, guava or papaya.

Use tomatoes in healthy meals where ever possible to reduce the risks of lung, bladder, prostate, skin & stomach cancers and reducing coronary disease.

5. Carrots

Full of carotenoids carrots are great for reducing inflammation associated with asthma and arthritis.

They are great raw whole, juiced or in salads, steamed, cooked or in cakes.

6. Black Beans (Or any other Beans)

A renowned heart food that is full of anthocyanins that boost brain power

1/ a cup gives 8gr of protein, 7.5 gr of fiber and is low in calories and sat fat.

7. Walnuts (Almonds, hazelnuts, brazil nuts, macadamia etc.)

Contain more omega 3s than salmon as well as polyphenols and high in muscle building protein.

8. Sweet Potato

The blood sugar regulator for people with type 2 diabetes and valuable for its high anti-inflammation properties.

Best steamed, baked or pressure cooked.

9. Oats

Packed with soluble fiber to help clean the system and lower heart disease risks as well as plenty of protein for muscle strength they make a great healthy meal. Oats keep you feeling full longer so are great for dieting.

10. Coconut Oil

High in healthy lauric acid, the main fatty acid in mother’s milk, it is the only really safe oil to eat. Coconut oil helps support the immune system.

It’s great as a milk substitute in coffee and in salads as well as all cooking needs.