Improving diet is almost on everybody's goal list. For some people, it is easier said than done. But, many others think improving their diet requires sacrifice and self-discipline. No cupcakes, pasta, or any food with a high sugar and carb content. But here is the thing you need to keep in mind. It is not hard to improve your diet; if you think it is, it does not have to remain this way.

Improving your diet includes adding food items to your menu instead of removing them. It's all about eating a balanced diet to promote overall health. But what healthy food options can you eat daily or at least often, without regret? This article will explore the detailed answer to this question and much more. So, keep reading!

Foods You Should Eat Daily Or Often

Below is the list of healthy, balanced options you should eat daily or at least often:

Salmon

Salmon is an oily fish with a bright pink color. It is rich in omega-3 fatty acids and healthy protein, which benefit the brain and heart. It is also rich in vitamin D, which helps build bones. Can you bring salmon every day? It can be difficult for most individuals, so aim to eat salmon at least once a week. The following are reasons why you should eat salmon often:

• It May Improve Heart Health: One hundred grams of farmed salmon contains 2.3 grams of omega-3 fatty acids. Omega-3 fatty acids are fats the body cannot create, and you must consume them through your diet. The healthy fat in salmon is linked to many health benefits, including improving heart health. It lowers blood pressure and improves the function of the cells in the arteries.
• It Protects Bones: 100 g of salmon contains 22 to 25 g of protein. Protein plays a crucial role in helping you heal post-injury. It also protects your bone health as you get older. Protein maintains muscle mass if you lose weight. Selenium, a mineral found in salmon, also helps protect bone health.
• It Can Improve Brain Health: Consuming fatty fish and fish oil has slowed cognitive decline and preserved brain functions. Eating at least two servings of salmon per week can lower the risk of dementia by 10% and Alzheimer’s disease by 30%.

Blueberries

Blueberries are rich in vitamins C, K, and A, fiber, and potassium. One cup of raw blueberries contains 96 calories. You can also eat frozen blueberries, which can be enjoyed anytime, with plain yogurt to make a smoothie. If blueberries are not in season, switch to another dark-colored fruit like cherries or pomegranates. The following are reasons why you should eat blueberries daily:

• It Can Increase Your Fiber Intake: Consuming a fiber-rich diet helps improve health and reduce bad cholesterol. It also helps in long-term weight management. One cup of fresh blueberries contains 4 g of dietary fiber.
• It Can Improve Your Immune Health: One cup of fresh blueberries contains 12 g of vitamin C. Therefore, blueberries can help you fight inflammation and reduce oxidative stress.
• It Can Improve Your Cognitive Health: A study on older adults showed improved cognitive function after consuming freeze-dried blueberry powder for six months. Many studies have been done to prove the impact of blueberries on mental health.

Brussels Sprouts

Brussels sprouts look like mini cabbages. They are rich in nutrients and low in calories. Brussels sprouts contain different vitamins, including E, K, and C. They also contain folate and potassium. Brussels sprouts are also rich in antioxidants, which prevent cell damage. The following are reasons "why you should consume Brussels sprouts daily or at least often":

• It May Maintain Blood Sugar Levels: Many studies have linked Brussels sprouts to reduced risk of diabetes. That's because Brussels sprouts are rich in fiber, which helps maintain healthy blood sugar levels.
• Reduce the Risk of Inflammation-Related Diseases: Though inflammation is a normal immune response, chronic inflammation can lead to heart disease, cancer, and diabetes. The antioxidant property of Brussels sprouts neutralizes the free radicals that boost inflammation.

Nuts

Nuts are crunchy and satisfying snacks. They are packed with healthy oils, vitamin E, and protein. However, nuts are a high-calorie treat, so make sure you observe portion control by consuming nuts daily. The following are why you should consume nuts daily or at least often.

• It May Help In Weight Loss: Nuts are high-calorie foods, but research suggests that nuts can help you lose weight. Almonds, as well as pistachios, are highly linked with weight loss and weight management. Nuts contain many calories, but your body does not absorb them. For example, the body only absorbs 21% of calories from walnuts.
• It May Reduce The Risk Of Inflammation-Related Diseases: Pistachios have been linked to lowering triglycerides in diabetic and obese people. A study on hobby people found that those who ate pistachios for 12 weeks experienced 33% lower levels of triglycerides. Almonds and hazelnuts can reduce bad cholesterol.

Plain Yogurt

Plain yoga gives you a healthy dose of probiotics, which keeps your gut healthy. Plain yogurt feeds your body calcium, magnesium, protein, vitamin B12, and some key fatty acids. Avoid eating flavored yogurts with added sugars. The following are reasons why you should consume plain yogurt daily or at least often.

• It Promotes Digestive Health: Some types of yogurt contain probiotics, which are beneficial for promoting digestive health. These probiotics have been linked to reducing the symptoms of irritable bowel syndrome (IBS), constipation, and diarrhea.
• It May Support Metabolism: In 227 grams of yogurt, about 12 g of protein is present. Protein improves metabolism, boosting the number of calories burned. Consuming enough yogurt is essential to promote the feeling of fullness, which may help you consume fewer calories.

Conclusion:

You should eat some foods daily or at least often without worrying about gaining weight or consuming excessive calories. These foods include blueberries, salmon, Brussels sprouts, nuts, and plain yogurt. These foods have several health benefits. For example, blueberries increase your fiber intake and promote immune health. It can also improve cognitive health. Salmon can improve heart health and protect bone cells. Brussels sprouts maintain healthy blood sugar levels and reduce chronic inflammation. Nuts aid in weight loss, and plain yogurt promotes digestive health and supports metabolism.