4 Foods You Should Eat Every Day (Plus 4 To Avoid)

foods you should eat every day

Today I listened to a fab podcast by physician Michael Greger on foods you should eat every day, to really supercharge your health.  I wanted to share and chat about what he discussed, because all these foods are so simple and widely available (even number 4 can be found on supermarket shelves these days).

This is great news because it means all of us average-joes can really start to take responsibility for our own health, just by making alterations in the foods that we eat each day.

And as poor diet is now the biggest killer in countries like the US, there has never been a more crucial time for us to make these changes [1].

Remember, nutritious food is so powerful we can use it to help heal chronic diseases like cancer and Alzheimers, as well as drastically boost our gut health.

4 Fantastic Foods You Should Eat EVERY Day

1  Cruciferous Greens

Surely, the most important of all foods you should eat every day, are greens.  Yes that’s right, green veggies – that food that everyone loved to hate at school.

Specifically, the most highly nutritious are the dark green, leafy vegetables.  Cruciferous ones like – broccoli and broccoli sprouts, kale, collard/spring greens, dark and purple cabbages.

“Greens provide the strongest protection of any food against major chronic diseases.” ~ Harvard University

And that’s largely because cruciferous veg contain an AMAZING compound called sulforaphane, which has all manner of benefits in the body.
Studies on sulforaphane have uncovered healing effects including antioxidant, anti-inflammatory, anti-ageing, anti-diabetic and neuroprotective [1c].

Sulforaphane has also been found to be a powerful anti-cancer compound, against a whole range of different cancers.  And it has the ability to ease the horrible side effects of traditional cancer treatments, like chemotherapy [1a].

As if that wasn’t enough, eating daily cruciferous greens will increase the amount of nitric oxide (NO) you have flowing round your body.  Good production of nitric oxide is essential for your heart health, blood flow and circulatory function, amongst many other benefits [1b].

2  Red & Purple Fruit

Red and purple fruit, especially berries, contain loads of powerful antioxidant pigments called anthocyanins.  These phytonutrients are rapidly absorbed into your body and have anti-inflammatory, anti-cancer, anti-diabetic and cardiovascular-protective effects [2].

And that’s what makes these fruits really important foods you should eat every day!  So grab just a handful of blueberries, blackberries, dark cherries, cranberries, redcurrants and blackcurrants to add to your daily diet.

“Low intakes of fruits and vegetables account for an estimated 1.7million deaths globally.”
~ World Health Organisation

3  Beans, Beans, Beans

Now I know beans are controversial these days because they contain those dreaded compounds called lectins.  But the beautifully simple truth is, if you soak and COOK your beans, all the lectins are lost.  So you can still gain the benefit of all the other wonderful bean nutrients.

And beans contain a ton of healing phytonutrients, including fatty acids, tannins, carotenoids, flavonoids and many other polyphenols.  As well as being little powerhouse packets of plant protein, fibre, vitamins and minerals.

Some of the benefits of beans include cancer-fighting effects, weight loss, lowered blood pressure and improved gut health [3][3a][3b].

4  Flaxseeds

Flaxseeds are on every list of superfoods I’ve ever seen and for very good reason.
They contain about 100 times more lignans than any other food source, and lignans have some powerful healing properties [4].

They’re also an awesome source of good fats, like omega-3s, omega-6s and alpha-linoleic acid (ALA).  Plus various phenolic compounds, fibre, protein and minerals [4b][4c].

The benefits of flaxseeds have been demonstrated extensively in scientific trials, including lowering risk of cardiovascular disease, osteoporosis, rheumatoid arthritis and various forms of cancer.  They’re also fantastic for relieving constipation and keeping you regular.
And they’ve been found to lower blood pressure better than blood pressure medication [4d][4e].

Foods To AVOID At All Costs

So yes, by all means gets started on introducing these foods you should eat every day!  But please, please, please, if you can, try to AVOID the following disease-causing foods as much as possible (your body will thank you for it):

1  Trans-fats and partially hydrogenated oilseg present in many processed, fried and snack foods, margarine, etc.
They’re created industrially using vegetable fats and are a powerful raiser of cholesterol.  As well as highly infammatory and damaging to heart health.

2  Processed meatseg bacon, ham, hot-dogs, luncheonmeat, etc. 
In 2015 these meats were declared a Category 1 carcinogen by the IARC (International Agency for Research on Cancer).  This is because they’re coated with nitrite and nitrate preservatives by the meat industry.  How lovely.
Read all about this disgrace in the fab 2018 Guardian article – Yes, bacon is really killing us.

3  Soda (liquid candy) – Soft drinks contain either horribly high amounts of sugar, or artifical sweeteners like aspartame, cyclamates, saccharin, sucralose and acesulfame potassium [5].  They also contain citric, carbonic or phosphoric acids to give them fizz.  This is why soft drinks make particularly awesome drain-cleaners!

4  Refined sugar and high-fructose corn syrup – I don’t want to go on about it, but refined sugar is just BAD.  There isn’t one good thing it does for your health and lists of bad things, including increasing cancer risk [6][6a].

“70% of all major chronic disease is treatable with lifestyle change and primarily what we put in our mouth.”
~ Michael Greger, MD

So folks, those are some of the TOP foods you should eat every day, as well as the major nasties that you shouldn’t.

As always, totally get in touch with your thoughts on this, whatever they may be, in the comments x

And for loads more on Michael Greger’s work in the world of healing foods, check out his information-packed site NutritionFacts.org,
and also his books ‘How Not To Die‘ and the ‘The How Not To Die Cookbook‘.


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