6 best foods to include in your diet

1. Lean Protein

People need protein for healthy growth and development and to maintain muscle mass.

Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration.

The amount of protein a person needs depends on factors such as their sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.

2. Broccoli and other cruciferous vegetables

Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health. According to one 2020 review Trusted Source, glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects.

The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this. The following is a list of cruciferous vegetables that people can aim to eat every day:

• broccoli

• cabbage

• radish

• cauliflower

• broccoli sprouts

• Brussels sprouts

3. Different coloured vegetables

Health experts including the American Heart Association (AHA)Trusted Source recognize the Mediterranean diet as one of the healthiest ways to eat.

Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the risk Trusted Source of chronic conditions such as cardiovascular disease and diabetes.

Eating a range of different coloured vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds.

4. Berries

Consuming berries can help people achieve some of their daily nutrient goals.

For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals.

Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.

Some berries to eat every day include the following:

• blueberries

• blackberries

• raspberries

• strawberries

• cranberries

5. Nuts

Research indicates that eating nuts every day can be beneficial for health.

For example, a 2019 prospective study Trusted Source involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.

Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions.

One 2020 study Trusted Source suggested that some people may be reluctant to eat nuts because of their high fat content.

However, the authors pointed out that nuts are nutrient dense foods that do not have an adverse effect on body weight. Indeed, when they replace other less healthy foods in the diet, they may help reduce body weight.

Some people are unable to eat nuts because of an allergy. For those who can eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option. All nuts contain essential minerals such as calcium, magnesium, and zinc.

Brazil nuts are one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg)Trusted Source. This is significantly more than the daily adult requirement of 55 mcg.

6. Olive Oil

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage.

One 2018 study Trusted Source suggested that the phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies.

Although scientists need to conduct more human research, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake.

Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables. Using standard olive oil for cooking may be more cost effective.