7 Food Items Which Must Be a Part of Your Diet

Many people believe that the primary element of a healthy diet is the exclusion of all unhealthy foods. However, your diet cannot be beneficial if you do not consume the right nutrients, which will come from some health-boosting foods. Here is a list of some foods you need to stock up on for a healthy and balanced diet. 


Nuts are an excellent source of protein. They are full of fatty acids, fiber antioxidants, and vitamins and minerals. Nuts, however, have high-calorie content. Thus, they should be consumed in moderation. However, one needs to know that the nuts’ calories are primarily derived from the substantial levels of monounsaturated fats. Monounsaturated fats are excellent for your health. Eating foods that are a rich source of monounsaturated fats reduces bad cholesterol and lowers your risk of heart stroke and diseases, says Anaida, who works with TFTH and is a self-proclaimed health freak. Also, know that nuts are not just peanuts. You can enjoy a good variety of nuts, such as pistachios, walnuts, pecans, cashews, and Brazil nuts. 

Oily fish

Some common examples of oily fish are trout, salmons, sardines, and mackerel. These fish are famous for their incredible health benefits. Again, though they are suitable for health, you must consume them only in moderation. On average, a person should eat only two to four portions of oily fish in a week. These are an excellent source of minerals and vitamins, such as Vitamin D and Vitamin A. They also have good omega-3 fatty acids content, which is incredibly healthy and unsaturated fatty acids. These have immense health benefits and are associated with lowering the risk of brain stroke, brain damage, prostate cancer, and dementia. Some studies also prove that omega-3 fatty acids also help with eye health. It halts the progression of macular degeneration as a result of age.  


Beetroot is a superfood. Several studies suggest that consumption of beetroot juice can help you with your stamina while exercising. Further, beetroot also lowers your blood pressure and cholesterol. It boosts the liver and heart function, helps fight against cancer, and reduces the risk of dementia. Beetroot is an excellent source of several vitamins and minerals, including Vitamin C that is beneficial for tissue repair and growth, says Daniel, who offers online do my homeworkand consumes a beetroot juice an hour before the workout every day. Beetroot also offers folate that is good for pregnant women. It lowers the risk of congenital disabilities and helps reduce the risk of anemia.  


Here, we are not just talking about onions, but rather the broader food group, which includes chives, leeks, and garlic. All of this can do wonders for your health. Studies prove that both garlic and onion helps in reducing your cholesterol levels. Onions also help lower BP. Moreover, garlic and onions have antibacterial and antiviral properties. So, they can help you fight illnesses and bacteria in the body. Furthermore, foods from the onion family also reduce the risk of hip osteoarthritis.

Green leafy vegetables

Ever since we were kids, we have been told to consume our green. Well, your parents were right in suggesting so. Leaky dark green vegetables, such as watergrass, spinach, and kale, are full of nutrients, such as vitamin C, calcium, potassium, iron, and calcium. They are also a rich source of health-boosting phytonutrients. David, who offers thebest online photography coursessays that his mother makes him eat at least two big bowls of dark green leafy greens since he was a child. They help reduces blood pressure, improve eye health, and reduces the risk of cognitive decline.


For many of us, quinoa might be a very recent discovery. However, nowadays, it is widely available and is a must-have on your grocery shopping list. Though quinoa is a seed, it is mostly seen as a grain. You can use it in place of oats, wheat, or pasta and enjoy a nutritious and healthy meal. Like most grains, quinoa is a good source of fiber, says Jessica, who works with EduworldUSA. Quinoa is a good pick for your digestive system. One of the most notable quinoa attributes is that it is one of the very few plant sources, which have excellent protein content. It has all eight amino acids. Furthermore, quinoa is also a rich source of several nutrients, such as calcium, iron, magnesium, manganese, and multiple B Vitamins.  


Blackberry, blueberry, acai berry, goji berry, there are so many berries for you to choose from. The good thing is you cannot go wrong with any commercially available berries. Berries are very healthy and are a rich source of antioxidants. Different berries have different health benefits. For instance, blueberries help combat colon cancer, boysenberries and blackcurrants help prevent dementia, bilberries better your vision and cranberries help you get rid of UTIs.