The 10 foods you should eat every day


EAT THESE delicious disease-fighting foods to boost your health and well being.


Eggs are not only low in calories, they are a powerhouse of protein, vital nutrients and healthy fat. Research has shown that people who replace carbohydrates with eggs for breakfast lost 65 per cent more weight and egg eaters benefit greatly with more added nutrients to their diet. The high protein content in eggs not only balances blood sugar keeping you from being tempted by junk food, it helps to build muscle as well.


Like other dark greens, spinach is an excellent source of beta-carotene, a powerful disease-fighting antioxidant that’s been shown to protect against and fight heart disease and cancer. This dark, leafy green, contains several important phytochemicals, including lutein, which helps prevent age-related macular degeneration. Spinach also contains Lipoic Acid, which helps antioxidant vitamins C and E regenerate.


Compared to other commonly consumed fruits, apples score high for antioxidant activity. Much of apple’s antioxidant awesomeness is in the peel! So, do not peel the apple – buy organic. Apples help create better health especially in the areas of heart health, diabetes, cancer, stroke and brain health.


Healthy fat is critical not just for weight loss, but to optimise health and that includes your mood as well. The type of fat in avocados – monounsaturated fat – improves your cholesterol and decreases triglycerides (fats) in your blood, this means a reduced risk of heart disease and stroke.


Quinoa is one of the only plant foods that is a complete protein! It has more fibre and twice as much protein as brown rice; quinoa even cooks just like rice.  It is chock-full of healthy nutrients and when you add the high fibre and high protein along with an added healthy fat, you have a food that will balance blood sugar and that means less weight and better health for you.

Bell peppers

Bell peppers come in many different shades such as green, purple, orange and red. Each of them, because of their colour, adds a distinct different array of phytonutrients that will help to create optimal health. Bell peppers are dense with vitamin C and vitamin E – both protective against poor health.


Greek yogurt has less natural sugar lactose and more protein than regular yogurt. This means that ounce for ounce, you are getting a nutritional punch of calcium (a single cup has almost 25 per cent of your daily requirement) and that translates to more lost body fat and better health. Yogurt also contains beneficial bacteria that calm down inflamed digestive tracts as well as boosting your immune system. Your digestive tract is where 70 per cent of your immune system resides.


Blueberries are one of the most antioxidant rich foods in the world and top the list of healthy foods to eat every day. Antioxidants are necessary for life and are well known to reverse and prevent heart disease and even cancer. The blue colour of the berry comes from its polyphenols which provide most of its antioxidant properties. Blueberries are also high in vitamin C and fibre.

Green tea

There are a vast amount of studies showing green tea’s health and weight loss benefits. What is responsible for green tea’s ability to prevent disease and more? The catechins contained in the leaves of the tea plant. Catechins are a group of antioxidants that are powerful in their protective ability against illness and disease. Green tea is also beneficial as an adjunct to any weight loss programme.


Almonds are high in the heart-healthy oleic acid that is responsible for many health benefits including a better memory. Almonds are high in fibre and protein and because they are so crunchy, just one ounce will go a long way compared to other nuts.

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