Foods which need to eat every day

 Spinach
This dark green vegetable is rich in omega-3 fatty acids and folic acid, which help in reducing the risk of cardio - vascular disease, stroke and osteoporosis.
Bonus: Folic acid increases blood flow in the - deep "regions" that prevents age-related sexual problems.
And spinach is packed with lutein, which is good for eyesight.
Dose: 1 cup fresh spinach or 1/2 cup cooked per day.

 Yogurt
It has over 2,000 health benefits. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in the body. This helps to boost the immune system and protect against cancer.

 Tomatoes
There are two things you need to know about tomatoes: Red are the best - because they are filled with more of the antioxidant lycopene. And tomatoes are so good as fresh because it is - easy for the body to absorb the lycopene. Studies show that a diet rich in lycopene can reduce the risk of diseases of the bladder, lung, prostate, skin and stomach cancer and reduces the risk of coronary heart disease. Strive for 22 mg. lycopene day, which is about eight red tomatoes and glass of tomato juice.

 Carrots
These orange vegetables are packed with carotenoids: fat - soluble compounds that are associated with a reduction of a wide range of diseases (cancer, inflammatory diseases such as asthma, etc.).
Dose: 1/2 cup per day.

 Blueberries
Contain many antioxidants, more than any other fruit. Because they have a weapon against prevention of tumors, diabetes and dementia. Studies show that blueberries, which are rich in fiber and vitamins A and C, also work well against cardio - vascular diseases.
Dose: 1 cup fresh blueberries a day or 1/2 cup frozen or dried.

 Black beans
All types of legumes are good for your heart, but none can boost your brain power with the black beans. This is because it is rich in anthocyanins these are antioxidant compounds that improve brain function. Daily portion of 1/2- cup provides 8 grams of protein and 7.5 grams fiber. It is also low in calories and no saturated fat.

 Walnuts
Very good for the heart, walnuts have more omega-3 fatty acids than salmon, loaded with more anti-inflammatory polyphenols than red wine and 1/2 cup is enough to build muscle.
A serving of walnuts - about 1 ounce, or seven nuts is useful at any time, but - now as a snack after workout recovery.

 Oats
Oats are one of the most - healthy cereal known until now. Extremely rich in fiber, it is a natural fighter against cardio - vascular diseases. Yes, oats loaded with carbs, but the transformation into sugars is slowed by the fiber. In half a cup of oats has 10 grams of protein that gives muscle power.