Foods You Should Eat Every Day

Eating healthy doesn't mean you can't satisfy your sweet tooth. There are a lot of surprising health benefits of dark chocolate when eaten in moderation. On top of mood enhancement, improved brain function and reduced stress levels, dark chocolate can help lower blood pressure, prevent or combat diabetes, lower the risk for developing Alzheimer's disease and decrease the risk of stroke.

The American Heart Association recommends eating two servings of fish — particularly fatty fish — per week. Fatty fish such as salmon, tuna and sardines are the best source of two of the three most important omega-3s, reduce the risk of developing eye disease, reduce triglycerides in the bloodstream, lower blood pressure and reduce your risk of heart disease and stroke. Fatty fish are inflammatory-fighting foods that are a great replacement for processed meats, red meats and other inflammatory foods in your diet.

Hopefully a life lesson you learned from your parents is to eat your broccoli. This cruciferous vegetable in the cabbage family is rich in vitamins, fiber and antioxidants as well as a compound that greatly increases the body's ability to ward off cancer.

A great way to incorporate cinnamon into your daily diet is by sprinkling it on some hearty, heart-healthy breakfast oatmeal. Oats can help lower cholesterol and are high in fiber, which helps keep you feel full. You can also dress up oatmeal with your favorite in-season produce, such as berries or bananas.

Olive oil is a pantry staple that is anti-inflammatory, can help control blood sugar and can reduce the risk of type 2 diabetes. It can lower your risk for heart disease, stroke, cancer or other chronic illnesses as well. Cooking with olive oil has also been associated with combating the decline in brain function from aging.

Citrus such as lemons, limes, grapefruit and oranges are almost synonymous with vitamin C, which is vital to healthy skin and bones as well as a healthy immune system. Citrus is also one of the best foods for your eyes, preventing or delaying certain eye conditions. They are also abundant in other nutrients that can improve digestive health, protect against diabetes and prevent or delay heart disease, arthritis and some types of cancer. ​​​​​​

Black beans are a great source of fiber and help lower cholesterol. They're also filled with many other essential nutrients like zinc and copper, which are great for eye health. Black beans are also associated with a reduced risk of many health issues such as cancer, obesity, diabetes and cardiovascular diseases.

You're nuts if you're not incorporating nuts into your daily diet. Nuts are great sources of healthy fat, protein, potassium, magnesium and several other required minerals. High nut consumption has also been linked to avoidance of weight gain and obesity. Walnuts and almonds both support eye health and are anti-inflammatory, while almonds, walnuts, peanuts and other nuts lower cholesterol and protect your heart.

Leafy greens, such as spinach or kale, are packed with vitamins A, C, E and K, fiber, iron, magnesium, potassium and calcium. They help protect bones from osteoporosis, decrease the risk of heart disease, prevent inflammatory diseases and lower the risk of stomach, breast and skin cancer. They aid in digestion and are low in calories, making them one of the best foods for weight loss.

Mushrooms have been used as medicine for thousands of years. A good source of B vitamins, minerals, potassium and antioxidants like selenium, mushrooms are fat-free and low in sodium. They can help control high blood pressure and are being researched for their various antioxidant, anti-inflammatory and anticancer effects.

Cayenne is a staple spice in a variety of cuisines, including Mexican, Cajun and Creole. While they're not the spiciest in the world, cayenne peppers contain capsaicin, which not only gives them their heat but also can help relieve pain. Capsaicin helps reduce ulcers by restricting the growth of ulcer-causing bacteria, reducing excess stomach acid and increasing blood flow. It also acts as an antioxidant and can help prevent bacterial infections as well as help to prevent or treat emphysema.

Another good source of omega-3 fatty acids is flaxseed, which is also high in fiber. Flaxseed can improve digestive health and relieve constipation. It may also help lower total blood cholesterol and "bad" cholesterol levels, which may help reduce the risk of heart disease. Ground flaxseed can be mixed into yogurt, cereal, baked goods and more, and also makes a great baking substitute if you're out of eggs or looking to make a recipe vegan.

Yogurt is high in protein and one of the best sources of both calcium and vitamin D. Yogurt also makes it easier for the body to absorb nutrients including calcium, zinc and magnesium. Probiotics, the beneficial bacteria in yogurt, may also help control weight, decrease inflammation and prevent conditions like type 2 diabetes, irritable bowel syndrome, Crohn's disease, ulcerative colitis and rheumatoid arthritis.

Starbucks lovers and Dunkin' fans can rejoice, because drinking coffee is good for your health — as long as you steer clear of tons of extra sugar and unhealthy creamers. Coffee contains antioxidants and other substances that may reduce internal inflammation and protect against diseases such as Alzheimer's, Parkinson's, type 2 diabetes, and cardiovascular disease, including heart attack, heart failure and stroke.

Some studies have shown that moderate amounts of all types of alcohol benefit your heart, including raising "good" cholesterol levels and lowering the risk of diabetes. Red wine in particular has antioxidants including resveratrol, which is found in the skin of grapes. It helps prevent damage to blood vessels, prevent blood clots and protects your cells from damage that could lead to cancer. However, organizations like the American Heart Association don't recommend starting to drink just for the potential benefits.