Eating healthy does not mean going on a diet, and it doesn’t even require a lot of sacrifices. It is the most substantial way to help our body live healthily.

Alongside exercise, eating a healthy, balanced diet is crucial to helping us live longer.
Learning to combine certain foods with the right amounts is also the best solution for our well-being. Good health starts with good food.

Here are 10 healthy foods to eat every day:

1. Apples

According to the American National Institute of Health, eating an apple a day is good for our body and prevents many diseases.

Apples are very rich in water, fibre, vitamin A and C, mineral salts, potassium, magnesium, and calcium.
They aid weight loss because they are low in sodium and rich in fibre which increases the sense of satiety.

Furthermore, they contain flavonoids, polyphenols, and natural antioxidants called procyanidin which is very good for the cardiovascular system which prevents stroke and heart attacks.

2. Nuts

I’m a lover of nuts. They contain a high amount of vegetable proteins and they also provide our bodies with minerals and good fats.

It is also particularly rich in antioxidants (polyphenols), which reduce the risk of falling ill.

You can eat them at the end of a meal or as a snack. They can be added in cereals, milk or yoghurt during breakfast. I love adding them to my salads.

However, they should be consumed in moderation without exceeding 30/40 grams a day.

3. Vegetables

Vegetables are rich in antioxidants and vitamins. They are important allies that help strengthen the body’s immune system and eliminate harmful free-radicals.

Vegetables are low in fat and eating them daily help prevent the onset of diseases of the cardiovascular system.

They are rich in mineral salts, antioxidant elements, vitamins A, E, and C.

Also, they help speed up the digestion process and metabolism. And help relieve constipation by improving muscle contractions in the gastrointestinal tract.

4. Greek yoghurt

Greek yoghurt is quite different from the regular one because it is thicker, creamier and tangier. Besides that, it contains more protein, less sugar and it is also much healthier.

It is rich in probiotics, calcium, vitamins and minerals.

Probiotics are beneficial to mental health. Studies have shown that adding probiotics to one’s diet can reduce stress and anxiety.

It is suitable for those who follow low-salt diets and are lactose intolerant, considering that it is more nutritious than the regular yoghurt.

5. Avocado

Avocado is a fruit that is rich in antioxidants and vitamins. Unlike other fruits, avocados are very high in fat.

It is rich in vegetable fats but contains mostly monounsaturated fat which is a type of fat that is essential to keep the heart-healthy.

The avocado pulp contains nourishing benefits for our health in particular: fibre, vitamin B, vitamin K, potassium, vitamin E and vitamin C.

It also contains carotenoids which are beneficial antioxidants that can protect us from disease and enhance our immune system.

If consumed moderately, avocado can increase good cholesterol and reduces bad cholesterol.

It gives a sense of satiety and according to numerous studies, eating half an avocado during meals favours an increase in satiety, contributing to weight loss.

6. Legumes

All legumes are important and with excellent nutritional properties. They are rich in proteins, fibres, carbohydrates and mineral salts such as iron, potassium and phosphorus.

They contain vitamins and antioxidants with protective substances, including polyphenols.
Dishes based on legumes provide all the essential amino acids and can perfectly substitute meat within a varied and balanced diet.

Legumes make an important contribution to our muscles. And they are great benefits to our intestine given that they help against constipation.

Besides, they prevent hypertension because they are rich in potassium, that keeps the blood pressure under control.

A diet that includes legumes is recommended for people who have an iron deficiency because they are rich in iron.

7. Leafy greens

Regular consumption of green leafy vegetables helps the body receive all the substances it needs to work in excellent condition. And avoid the development of certain diseases.

Green leafy vegetables are particularly good for our body. They have a high content of essential micronutrients for the body.

They are rich in vitamins, minerals and fibre and also have a low caloric intake.

Additionally, they contain chlorophyll, a powerful antioxidant.

8. Spices and herbs

Spices and herbs do not only add flavour to food but they are excellent allies for human health.

They help reduce the addition of fat and salt by enhancing the taste of dishes. They stimulate the salivary and gastric production.

Cinnamon and turmeric, according to some scientific studies, help keep the blood sugar under control.

Peppers can help ease weight loss process if it is added to a correct diet.

Ginger is famous for calming the stomach and stimulating digestion.

Basil, parsley, thyme, oregano, sage, marjoram and rosemary are all herbs rich in micronutrients that are very important for our bodies. They are rich in iron, calcium, and vitamins.

9. Seeds

Seeds are excellent and healthy snacks for our bodies. They are a very important addition to our daily food consumption.

Seeds contain minerals, vitamins, fibres and precious elements that help balance the blood pressure.

Chia seeds provide a lot of energy and are among the richest foods in calcium. They are powerful antioxidants which help our body to stay young and strong.

A study has shown that eating seeds at least 5 times a week reduces the rate of a heart attack.

They have the power to cholesterol levels, thereby regulating blood pressure, thus reducing the risk of cardiovascular disease.

10. Berries

They are among the healthiest foods in the world.

Berries such as : blackberries, raspberries, strawberries, blueberries, goji berries, cranberries, acai berries, are real treasures for our health.

They’re typically high in vitamins, mineral salts, fibres and antioxidant polyphenols.

They lower the risk of heart disease including blood cholesterol, triglycerides, oxidative stress and diabetes.

Finally, studies show that a bowl of berries a day keeps the doctor away.

Thanks for reading as always.

Ciao! ciao!! πŸ’–πŸ’–

Image Credits: Pixabay



    October 18, 2019 at 2:07 pm


    1. bukolaorry

      October 18, 2019 at 3:20 pm

      It’s part of the herbs and spices. Thanks for reading and contribution πŸ™πŸΎ

  2. Temitope Michael-O

    October 18, 2019 at 4:09 pm

    Lol, I thought it’s an apple a day that keeps the doctor away, not a bowl of berries 🀭. Great post!

    1. bukolaorry

      October 18, 2019 at 4:48 pm

      πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚ They both keep the doctor away πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…. Thanks for reading dear πŸ˜˜πŸ’–

      1. Temitope Michael-O

        October 18, 2019 at 5:20 pm

        Lol. My pleasure!

  3. herrychiccounsels

    October 19, 2019 at 12:45 am

    Smiles. Love the health tips sis. πŸ‘

    1. bukolaorry

      October 19, 2019 at 8:57 am

      Thanks darling sisπŸ’‹

      1. herrychiccounsels

        October 21, 2019 at 4:45 am


  4. Dawn

    October 19, 2019 at 2:59 am

    Thanks little sister! I love avocados. I eat fruit a lot but I know I can do better with the vegetables. 😊

    1. bukolaorry

      October 19, 2019 at 8:44 am

      I love avocados tooπŸ₯‘… I didn’t eat vegetables a lot before, but now I make sure I eat them every day. Thanks for reading big sis ❀️❀️

      1. Dawn

        October 19, 2019 at 1:43 pm

        I was interesting in reblogging this post but noticed you don’t have that option set up.

      2. bukolaorry

        October 20, 2019 at 6:28 am

        Oh! I’ll check my settingsπŸ’–πŸ’–

      3. bukolaorry

        October 20, 2019 at 8:36 pm

        You can try sharing it from your READER on WordPress. I hope it works. Thanks for wanting to reblog my post. I’m honored πŸ’–πŸ˜˜β€οΈ

      4. Dawn

        October 21, 2019 at 5:18 am

        You’re welcome. I will look into that. 😘

  5. Dawn

    October 19, 2019 at 1:20 pm

    You’re welcome! ❀️

  6. Shugunna Alexander

    October 19, 2019 at 1:42 pm

    Really good advice and nice post. I knew about many of the items with exception of the seeds and seasonings, very interesting. Thank you

    1. bukolaorry

      October 20, 2019 at 6:29 am

      Thank you πŸ˜ŠπŸ’•

  7. ayansolaibukun

    October 19, 2019 at 8:29 pm

    This is very ‘rich’ ☺️ and informative. Interestingly, one doesn’t need to break the bank to enjoy most of these. Meanwhile, many folks are on the quantity side and think less of the quality angle.

    1. bukolaorry

      October 20, 2019 at 6:31 am

      You’re absolutely right. Thanks for reading and constant support πŸ™πŸΎπŸ€—

      1. ayansolaibukun

        October 20, 2019 at 9:49 pm

        You’re welcome!

  8. Funmilayo

    October 20, 2019 at 8:24 pm

    Nice post
    It’s not easy to eat healthy all the time but I will try πŸ˜‚

    1. bukolaorry

      October 20, 2019 at 8:38 pm

      πŸ˜‚πŸ˜‚ Junk food can be tempting. And eating healthy can be quite expensive too. But with the foods I mentioned affordable πŸ˜…. Thanks for reading

  9. Michelle

    October 21, 2019 at 3:40 am

    This is such a great post! There are some foods on this list I never even thought of eating daily. I do love apples, though, so I always have them in my house. πŸ™‚

    1. bukolaorry

      October 21, 2019 at 8:01 am

      Thank you so much. I always have apples tooπŸ’–πŸ’–πŸ’–πŸ˜Š

  10. Florence Ezekafor

    October 21, 2019 at 2:53 pm

    I love all these healthy foods, though some of them are on the high side here. Thanks for the nutritional and health facts. Hope you had a great weekend.

    1. bukolaorry

      October 22, 2019 at 9:54 am

      Yeah, I can imagine😊. Thank you so much for reading

  11. Dawn

    October 26, 2019 at 3:58 pm

    I shared this today! Thanks for the excellent post! πŸ€—β€οΈ

    1. bukolaorry

      October 26, 2019 at 5:23 pm

      Thank you so much big sis😘❀️. I really appreciate this.

      1. Dawn

        October 26, 2019 at 5:27 pm

        You’re welcome little sis! πŸ’•

  12. Understand546

    October 26, 2019 at 5:17 pm

    All truth eating healthy is will make you live longer but also drinking a lot of water helps to get rid of toxins

    1. bukolaorry

      October 26, 2019 at 5:22 pm

      You’re absolutely right. Thanks for reading and your contribution.

  13. Queen Karen

    October 30, 2019 at 9:32 pm

    I’m here for this post. I love nuts too. Groundnut and banana. Cashew and almonds are πŸ˜‹. We all need this reminder. It’s so easy to go to the store and see junk food and want to pick it up because it’s much cheaper. Cheap is not always good because the choices we make can affect us down the line. Avocados (Guacamoles). Yum Yum. Healthy is the way to go. Here and there we can treat ourselves. Thank you for this reminder Bukola 😊

    1. bukolaorry

      October 31, 2019 at 12:02 pm

      You are absolutely right Karen. Cheap is not always a good choice. Especially when it comes to what we eat. Thank you so much for reading and your insightful contribution 😘❀️

  14. Happy Great Day

    November 1, 2019 at 2:15 am

    I’m starting to realize that I do know how I need to eat every day. – And we’re not talking Halloween candy. πŸ˜‹πŸ§‘ (This article was wonderful positive reinforcement.). I closely follow what you write because I trust you to tell your truth, and also I find your writing style to be easy to read. I would like it if you would write more articles about cooking and general good health practices. (please).✨✨

    1. bukolaorry

      November 1, 2019 at 6:22 am

      This means a lot coming from you Suzana😍. I will definitely work on that. Thanks for reading and your constant support ❀️❀️

  15. LaShawn Uchenna Ani

    November 7, 2019 at 12:50 pm

    I always try to be mindful of what I eat. This list is exactly what you should eat on the daily, I love nuts, seeds, avocados, and legumes. I incorporate vegetables anyway I can especially on pizza when I am being bad. Lovely read ❀️

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