TOP-10: what foods you should eat every day and why

What foods should you eat every day and why? A balanced daily diet is crucial for obtaining essential vitamins and minerals. Several food groups offer significant nutritional benefits.

Fish and Seafood: Fish, particularly salmon, cod, tuna, mackerel, sardines, mussels, oysters, and shrimp, are rich in vitamins, minerals, and omega-3 fatty acids, which are beneficial for the body. Greens and Green Vegetables: Leafy greens, such as spinach, parsley, basil, dill, lettuce, and dandelion leaves, provide vitamins A, B2, B3, B6, B9, C, E, and K. Seeds: Sunflower seeds and the seeds of cucumbers (and other cucurbits) contain vitamins B, vitamin E, potassium, calcium, magnesium, iron, and biotin.

Flax seeds and chia seeds are also recommended. Dairy: Cow’s milk is a significant source of phosphorus, calcium, and vitamin D. Dairy products like porridges, omelets, pancakes, soups, and smoothies are viable options.

Vegetable Oil: Various vegetable oils, including olive oil, sunflower oil, soybean oil, linseed oil, and chia oil, contribute vitamin E to the diet. Meat: Dietitians recommend consuming various meats, including chicken, pork, veal, and beef. These foods provide vitamins B group, vitamin D and K, and selenium (in beef).

Beef liver is also a valuable addition due to its calcium, phosphorus, and low cholesterol content. Fruit and Berries: Apples and avocados are rich in vitamins and antioxidants. Berries can be consumed separately, used in compotes, smoothies, or desserts.

Nuts and Dried Fruits: Nuts, despite their calorie content, offer vitamins and minerals. Dried fruits like prunes, raisins, figs, and dried peaches can be added to cereals, baking, and smoothies. Vegetables and Legumes: Vegetables such as carrots and sweet red peppers provide vitamins A, C, and lycopene.

Beans are a good source of phosphorus, calcium, and vitamins B group. Dried fruit compotes, such as those made from dried apricots, prunes, and figs, are also beneficial.

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