12 healthy foods that we should include in our daily diet

Among all the diversity of foods that exist, it is important to highlight which are the most nutritious and healthy for their consumers, thus allowing them to be recognized and included in the diet in a timely manner.

For this reason, in the following article we will talk about 12 healthy foods that we must include in the diet, to obtain all their properties and benefits from them.

What are healthy foods?

Healthy foods are those that in general terms contain an important composition that provides properties and benefits to the consumer’s body. 

In this sense, healthy foods provide the nutrients and energy necessary for the proper functioning of the body, in addition to minimizing the risks of alterations or diseases.

To highlight: It is important to recognize that our body works based on molecules such as proteins, fats, vitamins and minerals, among other compounds, which are obtained through food and therefore, responsible eating is key to staying healthy.

What are the best healthy foods?

Within the dietary diversity that exists, we can highlight a list of products that are identified as healthy foods , thus allowing their use. We mention and describe below which are the best and why: 

1. Avena

Oats are a cereal with a valuable nutritional contribution , since it contains proteins, fiber , lipids, vitamins and minerals. It is considered one of the most complete cereals that exist and benefits the body’s health, positively influencing digestion and controlling cholesterol and blood sugar levels . (1)

Note: There is a wide variety of ways to consume it, from raw to cooked. Creams, cakes, drinks can be made, and the flakes can even be processed until they are pulverized and used as a partial or total replacement for wheat flour in many recipes, thus making it possible to take advantage of all its properties and benefits.

2. Salmon

Salmon is a white meat fish, which contains large amounts of high quality protein and beneficial fatty acids for the body such as omega 3 . It also has contributions in vitamins, minerals and antioxidants that help reduce the risk of developing diseases. 

You should know: It can be eaten as a main dish, baked, roasted or added as a protein in various salad recipes . It is a light and nutritious food with great versatility, so it can be eaten for breakfast, lunch or dinner. 

3. There

Turkey is a poultry with white meat, which has quite different organoleptic characteristics from the most widely consumed meats (beef, chicken and pork), since it is much softer and has a high nutritional content. 

Due to its low levels of fat, turkey is included in diets to lose weight, as well as helps reduce the risk of cardiovascular diseases. (two)

Important: Turkey meat contains high levels of iron, which is why it is a recommended food to prevent and combat cases of anemia. In the same way, turkey can be used in many ways, at a nutritional and gastronomic level, since it is cooked baked, in stews, meatballs and tortillas. 

4. Eggs

Eggs are a product with a great protein content, rich in vitamins and minerals . They are considered one of the favorite breakfast foods, mainly because of their versatility. 

To highlight: The egg can be prepared in omelettes, scrambled, boiled and fried, as well as being an incredible extra ingredient for some salads at lunch and dinner.

5. Tomato

The tomato is the fruit of a plant native to South America. It is considered a vegetable and contains important values ​​of antioxidants and vitamins, which allow the protection of the visual system, the skin and the cells of our body. 

Note: Contains protein and is the star ingredient in many salads, pasta sauces, and stews. (3)

6. Sardines

Sardines are a species of fish, which are recognized in many countries thanks to their nutritional quality. It is a blue fish with great demand, due to its importance in economic and nutritional fields. 

You should know: It contains high values ​​of omega 3 fatty acid, therefore it regulates cholesterol levels and reduces the risks of cardiovascular diseases and blood disorders such as thrombosis, atherosclerosis and arteriosclerosis. (4)

7. Avocado

Avocado is an exotic and extremely fleshy fruit that is consumed worldwide, it is also known as avocado and is rich in healthy fats, fatty acids, proteins, vitamins and minerals. It is a source of energy and fiber, and it also benefits the control of triglyceride and cholesterol levels in the blood. 

To highlight: Avocado consumption influences the absorption of other nutrients and is very versatile for consumption in any of the three meals of the day , as a side dish or as an ingredient in salads. It can even be spread on slices of bread, consumed in desserts and drinks. 

8. Nuts

Nuts are a group of fruits, which meet the characteristic that in their composition they have less than 50% water and what is consumed is not the fruit itself, but the seed. Within this group are walnuts , hazelnuts, pistachios , almonds , among others. 

Important: Nuts provide great benefits for cardiovascular health, promote memory and protect our cells through their antioxidant content. They are rich in vitamins, minerals, healthy fats and proteins, and are also consumed in a wide variety of recipes such as salads, stews and desserts.

9. Peppers

Peppers are a wide species of vegetables, with low caloric intake and a characteristic flavor. Among them are chili peppers, sweet peppers, bell peppers, chili peppers, among others. 

You should know: Peppers are rich in vitamin C and vitamin A , therefore they benefit the absorption of iron and allow the body to develop and function properly.

Its consumption is mainly cooked, roasted, added to stews, creams and soups. They have great contributions of antioxidants and protect visual health, thanks also to their capsanthin content. (5)

10. Green leafy vegetables

Green leafy vegetables are a variety of edible plants such as watercress, chard, spinach, lettuce and arugula, which share many nutritional characteristics and gastronomic uses, mainly in the preparation of salads. 

Note: They are rich in vitamin A, B, C, E and K, in addition to providing minerals, fiber and folic acid, which allows them to benefit health and the proper functioning of the body.

11. Apple

The apple is an edible fruit rich in pectin, a type of soluble fiber that benefits intestinal transit . It contains vitamins, minerals and antioxidants that protect the body from inflammatory responses and also helps prevent constipation . 

To highlight: It is consumed directly or as an ingredient in salads and meals to provide a characteristic flavor and a crunchy texture. 

12. Mushrooms

Jane Bones

University Professional in the area of ​​Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of ​​health. Interested in topics of Psychology, Occupational Health, and General Medicine.