The 8 Healthy Foods You Should Eat Every Day

culled from:shape.com








Ever have one of those stressful days where your skin breaks out, you feel bloated, or you’d rather watch a marathon of Gilmore Girls on Netflix than have sex? It’s easy to blame it all on life’s pressures. But in fact, you may be eating the wrong foods. At Eat This, Not That!, we’ve discovered the 8 key eats that lead to better sex, a clearer head and a longer life. Bonus: They’re all amazingly delicious. And we’ve provided a long list of substitutes, so even picky eaters can get better right now.

 

Host to more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. An easy way to get it in as you start your day is our amazing blueberry smoothie!
Substitutes: Acai berries, purple grapes, prunes, raisins, strawberries
Get your fix: Blueberries maintain most of their power in dried, frozen, or jam form.
Whip this up: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon or add 2 tablespoons acai pulp to cereal, yogurt, or a smoothie. (Out of blueberries? Try these antioxidants supplements from GNC Live Well.)

 

It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3 fatty acids and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
Substitutes: Kale, bok choy, romaine lettuce
Get your fix: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
Whip this up: Sesame Stir-Braised Kale. Heat 4 cloves minced garlic, 1 tablespoon minced fresh ginger, and 1 tablespoon sesame oil in a skillet. Add 2 tablespoons water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tablespoon soy sauce and 1 tablespoon sesame seeds.

 

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day. When you’re at the store stocking up, make sure to keep our guide to the Best and Worst Yogurts of every type by your side.
Substitutes: Kefir, soy yogurt
Get your fix: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
Whip this up: Power Smoothie. Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

 

There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease the risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
Get your fix: Pile on the ketchup and Ragú (as long as you check the label to make sure it’s not one of our Sneaky Sources of Sugar); guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.
Whip this up: Red and Pink Fruit Bowl. Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

 

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
Get your fix: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake
Whip this up: Baked Sweet Potato Fries. Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350 degrees. Turn and bake for 10 minutes more.

 

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
Substitutes: Peas, lentils, and pinto, kidney, fava, and lima beans
Get your fix: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. We’re even ok with you making a designated Chipotle run to get your daily dose, as long as you memorize our tips for slimming down your Chipotle order before you go.
Whip this up: Black Bean and Tomato Salsa. Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.
 

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a post-workout recovery snack.
Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
Get your fix: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.
Whip this up: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.
 

The éminence 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.
Substitutes: Quinoa, flaxseed, wild rice
Get your fix: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 tablespoons ground flaxseed on cereals, salads, and yogurt.
Whip this up: Quinoa Salad. Quinoa has twice the protein of most cereals, and few