What foods to eat every day and what are their benefits: top 7

Iryna MelnichenkoNews
Healthy vegetables
Healthy vegetables

In autumn and winter, everyone's body needs even more vitamins and minerals than in summer, as this is the time when respiratory diseases become more frequent and immunity is weakened. Therefore, experts recommend reconsidering your diet and adding more healthy foods that everyone needs every day to support the body.

The FoodOboz editorial team shares a list of 7 healthy foods that you should definitely eat in the fall and winter.

Green vegetables and herbs

Fresh spinach

The healthiest leafy vegetable is spinach, which contains the maximum amount of nutrients. It is best eaten raw and added to omelets and salads. Parsley, dill, basil, and lettuce are also very useful, as they contain a lot of vitamins A, B2, B3, B6, B9, C, E, and K.

The most useful autumn vegetables are beets, carrots, pumpkin, onions, white cabbage and cauliflower.

Cauliflower for cooking

Fruits and berries

Fresh berries

Experts recommend eating more apples because they are rich in vitamins and antioxidants, and in summer you should eat more raspberries and currants, which contain a lot of vitamin C.

Nuts and dried fruits

Nutritionists advise adding at least a few nuts to your diet, because they contain a lot of essential vitamins and minerals. Experts also advise eating dried fruits, but not in large quantities, namely raisins, prunes, dates.

Beef, chicken, rabbit meat, liver

Healthy meat

Chicken is considered a dietary meat, ideal for making cutlets, salads, and chops. It contains a lot of vitamin D and K. Turkey and beef contain selenium, which is very useful for thyroid function. The liver contains vitamins A, B1, B2, B3, B6, B9 (folate), B12, C, D, as well as choline, iron, copper, zinc, selenium, phosphorus and all essential fats and amino acids. Rabbit meat is an excellent source of calcium and phosphorus, and at the same time contains very little bad cholesterol.

Various seeds

Spinach with nuts


Vegetable oil

Vegetable oil

Oils are an essential part of the diet because they are very healthy, especially extra virgin olive oil, as well as sunflower, soybean, flaxseed, and sesame oils, but they should be consumed in moderation.

Fish and seafood

Fish is a source of omega-3 acids necessary for the body, and it also contains a large amount of vitamins and minerals. Experts advise eating any fish 2-3 times a week.

Red fish

OBOZ.UA also reported which drink is the most beneficial for the body and how much of it you should drink per day.

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