10 Top Foods You Should Eat Every Day

With so many beneficial foods to choose from, its hard for the average shopper to know which pack the biggest nutritional punch. It is perhaps no surprise that many different fruits and vegetables most often make the top 10 super-foods list, regardless of who has compiled it. Yogurt and salmon also frequently make the cut. It is important to eat a wide variety of beneficial foods as they all have something different to offer.

Fruits

Fruits that should be eaten often include watermelons, tomatoes, berries and mangoes. Mangoes and watermelon are both very high in vitamins C and A. These fruits also contain potassium, which helps lower blood pressure. A serving of watermelon provides all of these beneficial nutrients in only 85 calories, according to the Center for Science in the Public Interest.

Berries are also high in vitamins C and A but are also packed with antioxidants, water and fiber. Blueberries in particular have been shown to help control blood sugar and prevent cancer. Tomatoes are also a cancer fighter. The lycopene in tomatoes an help reduce the risk of prostate, skin lung, bladder and stomach cancers, as well as coronary artery disease.

Vegetables

Both green and orange vegetables are highly nutritious. High in vitamin C, vitamin A, potassium and fiber, sweet potatoes are a nutritious choice when eaten without the butter and marshmallow often served in them. Butternut squash, pumpkin and orange bell peppers all provide the same nutritional benefits as sweet potatoes.

The carrot protects against cancer, rheumatoid arthritis and asthma. Broccoli is among the most nutritious of the green vegetables, boasting vitamins A, C and K, fiber and folic acid. Spinach, kale, turnip greens, Swiss chard and other leafy greens are all very high in A,C and K, along with potassium, magnesium, iron, calcium and folate. Beans also help sustain health by lowering cholesterol, helping the body rid itself of waste, and supporting heart health.

Other Foods

Fat-free and low-fat plain yogurt are both high in protein, potassium, calcium, zinc, and vitamins B-6 and B-12. Salmon is another food recommended by nutritionists and dietitians. Salmon is high in protein, iron and omega-3 fatty acids and is low in calories and saturated fat. The omega-3 fatty acids found in salmon help promote heart health.

Oats should also be eaten frequently for their high fiber content and muscle-building energy. Nuts are high in fiber, antioxidants, protein and heart-healthy fats. Many people avoid nuts because of their fat content but MedicineNet, Inc. reports that nuts are more helpful than harmful when eaten in small quantities.