Food not only fills us up with nutrients and satisfy the appetite, but it also offers many therapeutic benefits. Here is a list of 8 foods that you must eat every day.

It is way easier to munch on something healthy every day than to visit a doctor and pop in pills to treat some sort of disorder. This means it is way better to eat correct food than to bear the brunt of being unwell. Read on to know about some healthy foods that you should eat daily.

Spinach. This leafy green is a rich source of folate and plant based omega-3 fatty acids, both of which are really beneficial to lower the risk of stroke, heart disease, and osteoporosis. You will be amazed to know that folate improves blood circulation to all parts of the body and lutein present in spinach prevents macular degeneration. You must have 1 cup of a fresh or ½ cup cooked spinach every day.

Yogurt. Yogurt offers millions of probiotic organisms that benefits bacterial flora in our body. This helps to boost immunity and prevent cancer. However, not all yogurts are rich in probiotics and you must read the label carefully before picking any. Enjoy a cup of yogurt every day.

Tomatoes. Red tomatoes are better than any other as they are packed with plenty of antioxidant lycopene and processed tomatoes are equally good as cooking improves the ability of the body to absorb lycopene. Lycopene is beneficial against prostate, lung, bladder, stomach, and skin cancer. Include about 8 cherry tomatoes or a glass of tomato juice every day.

Carrots. These are loaded with carotenoids that have a vital role against development of cancer. Carotenoids also act as an anti-inflammatory agent and reduces the risk of asthma and rheumatoid arthritis. Eat at least half a cup of carrot a day.

Blueberries. Loaded with vitamin A and C, fiber, and antioxidants, these prevent diabetes, cancer, heart problems, and memory loss. Consume 1 cup fresh or half a cup of frozen/ dried blueberries every day.

Black beans. It is low in calories, free from saturated fats, and are a rich source of antioxidants and anthocyanins, which improves brain health. Include about half a cup of black beans in your diet every day.

Walnuts. These are rich in omega-3 fatty acid, polyphenols, and proteins. Chew on about 7 to 8 walnuts every day.

Oats. This is one of the healthiest food ever, and have soluble fiber and complex carbs to keep you full for longer hours. Half a cup of oats every day is good the health.