Healthy Nutritious Foods to Eat Every Day for a Healthy Life

best nutritious foods

For getting a healthy life, everyone should eat healthy and nutritious foods that contain all the essential nutrients needed by our body for the best functioning of the vital organs.

Doctors say that consumption of foods is the best medicine for removing any disease from the body as it contains all the nutritious properties which help the body to get recover and cured.

Many of us get confused about what should we eat? or what should we include in our diet? so that we should always remain healthy and fit.

This article will let you know about the best healthy and nutritious foods which we should include in our diet. So start with vegetables.

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Green Leafy Vegetables

It is said that green vegetables contain the properties of anti-inflammatory and anti-oxidant including carotenoids, which helps in preventing any extra growth in the body which can be in the form of cancer.

Acting like an anti-oxidant it keeps the impurities and foreign bodies out of the body which can produce harm to the body.

Green leafy vegetables also keep our eyes healthy and keep skin glowing. Among all the green leafy vegetables kale and spinach are found of more nutritive.

Green vegetables come under the category of top healthy foods called to be very healthy for our body. It includes vegetables like


best nutritious foods

kale a popular vegetable and comes from the family of cabbage. It is the same as spinach. There is a wide range of types of kale.

The leaves of kale can be green or purple and have either a smooth or wavy shape. The most widely recognized sort of kale is called wavy kale or Scots kale. kale contains very low fat and nutrition such as:

  • vitamin A, C, K, B6
  • manganese
  • calcium
  • copper
  • potassium

In various researches it has proven that kale helps in preventing from heart problems and increased blood sugar.

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best nutritious foods

Spinach is a leafy vegetable. It belongs to the amaranth family and is related to beets and quinoa.

Spinach originated in central and western asia but is now produced mostly in the US and China.

It contains high nutrients and antioxidants and considered to be very healthy. Eating spinach beneficial for eye health.

It reduces oxidative stress and helps to prevent cancer and reduce blood pressure levels. Spinach contains nutrition such as:

  • vitamin A, C, K1
  • Folic acid
  • Iron
  • Calcium


best nutritious foods

Arugula is peppery and is also known as rucola, salad rocket, and Italian cress. It is a member of the Brassica. Arugula is much popular because of its health benefits and its taste.

It particularly plays as a cancer-fighting agent. It is high in fiber and phytochemicals. Arugula contains low sugar, calories, carbohydrates, and fat. It contains nutrition such as,

  • vitamin A, C, k
  • Folate
  • Potassium
  • Calcium

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Swiss Chard

best nutritious foods

kale is the king of greens and one of the top healthy foods but Swiss chard is also equally impressive in its wide array of nutritional benefits.

There are many benefits of swiss chard including nutrients and health benefits. It has many common names and also known as silverbeet, beet spinach, and leaf beet. It contains nutritions such as,

  • Calories
  • Protein
  • Carbs
  • Fibers
  • Vitamin A, C, E, K
  • Calcium
  • Copper
  • Magnesium
  • Iron
  • Potassium

Swiss chard is high in antioxidants, which fight with radicals in your body which may lead to certain diseases and decrease your chances of developing certain chronic diseases.

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Broccoli and Broccoli Sprouts

best nutritious foods

Broccoli is a popular nutritious vegetable and one of the best healthy foods. it is scientifically known as Brassica oleracea and related to vegetables such as cabbage, kale, and cauliflower.


Broccoli contains the properties of anti-inflammatory and anti-oxidant which helps in removing the impurities from the body and thus reduces the inflammation process. It also contains a substance that helps in preventing cancer growth.

Beside this broccoli contains the sulfur-containing phytochemicals and glucosinolates which protects the body from any inflammation process.

Health Benefits

Acting as an anti-oxidant it prevents cancer, especially in breast cancer. In researches, it is noted that broccoli sprouts help in the activation of various enzymes which helps in cleaning of the blood.

It also helps in purifying and cleaning the blood from the various substances which are harmful to the body and helps in excretion through urine and keeps the body healthy.


best nutritious foods

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Asparagus is a member of the lily family. This is a popular vegetable and comes in a variety of colour such as green, white and purple.

It is used in different dishes to make them look more delicious and beautiful including frittatas, pasta and stir-fries.


Asparagus is also low in calories and packed with very rich essential vitamins, minerals and antioxidants. It contains vitamin K and vitamin B, thiamine and riboflavin.

Along with this it also contains selenium, folate which is helpful in pregnancy in order to prevent any birth defects especially neural tube defects.

Health Benefits

It also found that asparagus also helpful in for promoting liver functions especially all metabolic functions and prevent it from toxicity.

Asparagus contains glutathione which works as an anti-oxidant concentrated in the liver and binds with the toxic substance for its removal via urine or bile.

Along with this, asparagus also helps in reducing muscular pain, improves sleep, and boosts the immune system.

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best nutritious foods

Cabbage comes from the family which looks like lettuce and which belongs to vegetables includes broccoli, cauliflower and kale.

It comes in different shapes and colours, including red, purple, white and green. Cabbage leaves can be either crinkled or smooth and it comes under the category of top healthy foods.


Red cabbage is nutritious and one of the best foods rich in vitamin C, vitamin k, vitamin B6, Calories, Protein, and fiber and also rich in anthocyanins which works as an anti-oxidant and helps in the removal of waste products from the body.

Health Benefits

Anthocyanin is a flavonoid anti-oxidant present in foods and plants which appears in dark red, purple and blue in colour.

It also acts as an anti-inflammatory and helps in protecting the body against infections.

It plays an important role in boosting up heart function by reducing cholesterol level and brain function by improving memory and cognition and releases stress.

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Butternut Squash

Butternut squash contains a very good amount of fiber in it that helps in improving digestion and reducing weight. So for those people who want to reduce their weight can add butternut squash to their diet.


Butternut squash contains nutrition such as calories, Carbs, Protein, Fiber, Vitamin A, C and E, pyridoxine, potassium, folate etc.


It also contains beta-carotene, precursor of vitamin A which works as an anti-oxidant, boost up immune system and prevent from cancer.

Butternut squash also rich in magnesium and potassium which helps in maintaining blood pressure and control the blood sugar level.


Garlic is used since ancient times because of its medicinal property. it prevents us from various hazardous diseases.

It has been used to prevent heart diseases, cancer, and help in boosting up the immune system of the body and is one of the top healthy foods.


Garlic contains organosulfur compounds like allicin and diallyl sulfides. It also contains manganese, vitamin B6, vitamin C, selenium and fiber etc

Health Benefits

High medicinal properties of garlic helps in reducing the heart problems like blood pressure, reduces cholesterol level, lowers oxidative stress and prevent from the heart attack and stroke.

It also reduces cancer risk factors and prevents it. Along with this garlic has anti-microbial properties which prevent flu. It also contains glutathione which works as an anti-oxidant.

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Sweet Potatoes

Besides its sweet taste, sweet potato is one of the best nutritious foods that have many impressive benefits for health.

It is rich in beta-carotene which is a precursor of vitamin A and helps in preventing the risk of cancer, especially of breast and lung.


It also acts as an anti-oxidant as it also vitamin C. Along with this, sweet potato also contains fiber, proteins, vitamin B6, potassium and manganese.

Health Benefits

There are many varieties of sweet potatoes are present which has a different role like preventing from diabetes, reducing blood cholesterol level, anti-inflammatory properties etc.

Green Peas

Green peas contain a large amount of fiber content in it which helps in improving the digestion process by enhancing the bacterial gut which helps in digestion and promoting normal bowel movements.


Cooked green peas contain vitamin A, C, K, riboflavin, thiamine, niacin, folate and proteins.

Health Benefits

Green Peas highly contain saponins which act as an anti-cancer and help to fight against cancer.

It also helps to reduce the size of the tumor growth and also decreases the tumor cells by killing them.

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Kohlrabi is also known as turnip cabbage or German turnip. It comes from the family of cabbage.


It is rich in fiber when eaten in raw form. It also contains vitamin C and acts as anti-oxidant and also has an anti-inflammatory property.

Health Benefits

Along with this kohlrabi prevent diabetes, researches have proved that kohlrabi can lower the blood sugar level up to 64% in just seven days.

There are many varieties of kohlrabi is present and all of them contains twice amount of phenolic anti-oxidant and have greater anti-diabetic and anti-inflammatory properties.

Red Onion

Red onion is a good source of prebiotic fiber as it nourishes the probiotic bacteria present in the gut which helps in the digestion and normal bowel movement.


Red onion also acts as an antioxidant for our body as it contains quercetin which has anti-oxidant properties.

Along with this, red onion also has anti-histamine property, so those who suffer from high fever should include red onions in their salads. Red onion is one of the top healthy foods.

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Health Benefits

Red onion also reduces the risk of cancer including breast cancer, prostate cancer, stomach cancer, and colon cancer.

Even when red onion was eaten raw it lowers the cholesterol level in over weighted persons.

Along with the above mentioned, there are even many more best things including fruits and other nutritious foods which we can include in our diet to get optimum health. So eat healthily and stay healthy for a long living!

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