ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Twenty Foods That You Should Eat

Updated on February 15, 2016

Adding a variety of fruits, vegetables and whole grains to your plate will boost the overall nutritive value of your diet. Below is mentioned a list of foods brimming with disease-fighting antioxidants and vitamins, that are easy-to-eat and easy-to-find.

Quinoa - A Wholesome Superfood

Red Quinoa
Red Quinoa | Source

Lean protein with spinach and other leafy greens


Foods You Should Add To Your Daily Diet

  1. Barley: It is a great source of fiber, proteins, B-vitamins and tocotrienols (the powerful antioxidants found in vitamin-E). Whole hulled barley is the least processed type, but takes a lot more time to cook, is coarse to the plate and not very palatable. Pearl barley and barley flakes are the edible options. A cupful of pearl barley provides around 6 gms of fiber, that includes soluble beta-glucan. It can be tossed into salads, stir-fried vegetables or added to soups and stews.
  2. Chilies: The typical hot and fiery flavor of both red and green chilies comes from the compound capsaicin, that triggers a sensation of heat, releasing endorphins from the brain. They also offer vitamins-A, C, and the mineral Potassium, add flavor to the food that can help you cut down on salt, and have medicinal benefits.
  3. Mango: This smooth textured, fleshy tropical fruit satisfies the taste buds, is loaded with beta carotene (a precursor of vitamin-A) and other vitamins and minerals. Fresh diced mangoes can be added to salads, blended into smoothies, or had as a snack or a dessert.
  4. Fenugreek leaves: Dried or fresh, fenugreek leaves can be added to vegetable recipes and bread, to provide a distinctive flavor. They are rich in vitamins-A, B-complex and C and micronutrients that help preserve eye health.
  5. Lentils: Available in green, brown, yellow and red varieties, they can be used to prepare a quick nutritious meal. They provide a base to curries, soups or stews, or can be mixed with rice.
  6. Red kidney beans: Though beans of all types are good choices, the red kidney beans provide fiber, proteins and minerals with very few calories, and make a perfect ingredient of a meatless meal. Pairing them with vitamin-C rich lemon juice improves absorption of the iron found in them.
  7. Sardines, salmon, and tuna: Whether canned or fresh, they are a good source of omega-3 unsaturated fats, that makes them good for the heart. Sardines or mackerels can be grilled, topped with lemon juice, a little salt, and pepper to make a side dish.
  8. Milk: One of the best ways to build strong bones is to drink milk.
  9. Carrots: Although this delicious root vegetable is available throughout the year, locally grown carrots are in season in the summer and fall. They have a crunchy texture and a sweet, minty aromatic taste. They rank high on the list of vegetables in terms of their beta-carotene content. They taste better steamed, rather than in the boiled form.
  10. Prunes: A natural remedy for constipation, prunes contain fiber, vitamins, antioxidants and minerals.
  11. Spinach: Besides being a quintessential leafy green, spinach helps reduce the loss of vision in old age.
  12. Quinoa: A pseudocereal, and an alternative to the refined grains, quinoa has a high protein while low gluten content. It is also rich in B-vitamins and contains a modest amount of calcium.
  13. Oatmeal: It helps you start your day with a nutritious breakfast, get whole grains and lowers blood cholesterol.
  14. Walnuts: Though high in calories, they can be used as a substitute for sugar-laden snacks, that are also high in trans fats.
  15. Apricots: A good source of vitamins, they can be diced to salads or eaten as such.
  16. Chicken breast: Boneless, skinless chicken breasts are a good way to get protein without lots of fats.
  17. Watermelon: A natural sweet treat with very few calories.
  18. Oranges: These are a pretty good source of potassium and vitamin-C.
  19. Strawberries: They contain antioxidants, folic acid, and vitamin-C. They can be added to breakfast cereals, desserts or had as such.
  20. Bananas: A good source of minerals, bananas help reduce the risk of kidney stones and build strong bones.


    0 of 8192 characters used
    Post Comment

    • travmaj profile image

      travmaj 2 years ago from australia

      I approve of this list and most of them we have on a regular basis. It's good to read and hear what others are suggesting. With thanks...

    • poetryman6969 profile image

      poetryman6969 2 years ago

      We eat some of these foods already but I think we can do something to introduce more of them into our diet.

    • Larry Rankin profile image

      Larry Rankin 2 years ago from Oklahoma

      Wonderful job of providing healthy food ideas.

    • PAINTDRIPS profile image

      Denise McGill 2 years ago from Fresno CA

      Great list. Thank you. I will have to put some of these on my grocery list, like quinoa which I have tried but never thought seriously about keeping in the house for daily use.

    • Alphadogg16 profile image

      Kevin W 2 years ago from Texas

      This is a very good list Shraddhachawla. I frequently eat and agree with all of them with the exception of sardines. Just can't stand the smell or the taste. Thumbs up on your hub, voted up.

    • Buildreps profile image

      Buildreps 2 years ago from Europe

      Great list, Metreye. Most of these foods are on our list at least once a week, but milk certainly isn't one of them. Dark leafy greens contain more Calcium than the same weight of milk.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: ""

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)