Foods to Eat Every Day for Perfect Health

Healthy foods are experiencing a renaissance these days, and are no longer being looked upon as bland and boring. A return to our ancestry seems to be the order of the day, and the closer to nature a food is the more it is deemed as being good for you. Research is confirming that this is not just common sense, but also that these kinds of foods interact with the body in a way that propels it forward, and leads to spontaneous healing, and greater overall well-being.

Black Beans

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.

Spinach

Turns out Popeye was onto something, downing cans of spinach for power. This sweet leafy green is literally packed with nutrients, including vitamins A, C and E, folic acid and calcium. (Spinach has plenty of iron, too, though not as much as the cartoon creators originally believed in 1870.) Extremely versatile, spinach can be eaten fresh, steamed, boiled, sautéed or baked into any number of dishes. We love using spinach as a base for a salad, and you'll reap the greatest nutritional benefits when it's raw.

Oats

The eminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

Sweet Potatoes

The best thing about sweet potatoes is that they're naturally, well, sweet. Simply steaming the tubers (skin on!) readies them for eating while preserving maximum nutritional value, but they're delicious when baked, boiled or even stir-fried. Great sources of vitamin B-6 and dietary fiber, sweet potatoes top the charts in vitamin A concentration, offering up to 90 percent of one's daily recommended intake in one serving. (Vitamin A and beta-carotene are essential for both eye and skin health.)

Flaxseeds

Flaxseeds are an easy way to add a big dose of fiber into your diet. They can be purchased in the healthy food area of any grocery store and can be sprinkled over salads, fish or any type of meal or snack. To give you an idea of just how healthy flaxseeds are, a single tablespoon of ground flaxseed sprinkled over cereal, yogurt or salad provides an easy 2.3 grams of fiber.

Kale

Kale, the hot new star of the cruciferous vegetable group, boasts similar high-nutrient content to broccoli and cabbage (vitamins K, C, A and B-6, fiber and potassium), but it also contains three times more lutein and zeaxanthin than spinach. Steaming the mildly peppery greens yields the greatest nutritional benefits, but it may also be sautéed or boiled. It is widely believed that consuming kale lowers one's risk for cancer and aids in the body's detoxification system.

Eat These Foods and Lose Belly Fat

Stubborn belly fat is the bane of many people's existence. While banishing the belly bulge is crucial if you want to fit into your favorite jeans and generally feel good about yourself, it's even more important for your health and longevity. Belly fat, more than any other type of fat, is linked with some serious health concerns such as cardiovascular disease, insulin resistance and certain types of cancer.

To eat generously does not have to mean to eat irresponsibly. The important thing to remember is to eat natural and nutrient-dense foods as well as whole foods that the body understands how to use to properly. However, eating certain healthy foods can also help you shrink your belly fat.

Cherries

Around bedtime, munch on a few tart Montmorency cherries. These cherries are one of a number of plant-based sources of melatonin, the sleep hormone. While there's no evidence that they'll help you nod off, studies have found that foods like these (such as bananas) can raise melatonin levels in the body. Not only does melatonin help you sleep, but it's a powerful antioxidant, which can also promote weight loss.

Apples

Apples are perhaps the most widely studied fruit, and the results of research into their benefits have been extremely positive. The most recent evidence (and excitement!) focuses on apples' phytonutrient compounds, including quercetin, catechins, phlorizin and chlorogenic acida.

Quinoa

This is been known for some time in the vegetarian realm but is now making the rounds to the mainstream. The weight loss benefits usually come in the form of switching out sides with quinoa instead of more calorie-dense foods like rice or potatoes. You’ll still get the benefit of rounding out the meal, with the added bonus of the vitamins that quinoa has.

Avocado

Avocados, a great source of heart-healthy MUFA, contain more of the cholesterol-smashing beta-sitosterol than any other fruit. Mash a 1/4-cup Hass avocado with lime juice, salt and pepper and serve with baked chips or raw vegetables.

Black Beans

All legumes are full of protein and fiber -- two well-known appetite crushers. And thanks to their dark color, black beans are also one of the highest in flavonoids of all the beans. And research shows that flavonoids may thwart the storage of excess tummy fat.

Flaxseed Oil

Flaxseed oil is the best plant source of omega-3 fatty acids and helps reduce systemic inflammation, which researchers believe may lead to heart disease, cancer and Alzheimer’s disease. Stir 1 tablespoon into a smoothie as a healthy afternoon snack.