5 Foods You Should Eat Every Day (via Shine from Yahoo)

1. Leafy Greens These are the"miracle foods."  Dark greens are high in nutrients such as folate, Vitamin A and C.  
Benefits: Help lower your risk of cancer, prevent diabetes and maintain a healthy blood pressure.  
Recommended Amount: 1 cup a day


2. Nuts Almonds, cashews and walnuts are high in natural fiber. 
Benefits: Fiber slows down your digestive process which keeps you full.
Recommended Amount: A handful of nuts for a mid-afternoon snack.

3. Onions Studies show that consuming onions on a regular basis keeps your body healthy.  The stronger the onion, the greater the health benefit.
Benefits: Reduce symptoms of asthma and the risk of developing stomach cancer.  
Recommened Amount: 1/4 cup of chopped up onions can be added to soups and stir-frys 
 
4. Whole grains Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. 
Benefits: A recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.
Recommended Amount: 1 cup of Brown rice, quinoa and whole oats.   

5. Yogurt Check that the label lists "active cultures" to make sure you're getting healthy probiotics,
Benefits: Making yogurt part of your daily eating routine can improve your digestion.  Yogurts rich in vitamin D help prevent osteoporosis.  
Recommended Amount: 1 cup of yogurt a day, as a snack or a smoothie.


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