Food is an important part of life, and it’s something that we all need to eat every day. But what foods are the most essential? What foods should be included in your cooking list? We have compiled a list of six food items that you must include in your daily diet. These foods will help you stay healthy and fit.


Salmon is one of the healthiest fish out there. It contains omega-3 fatty acids which can reduce cholesterol levels and lower blood pressure. It also has lots of protein and low fat content. You can cook salmon with different spices like ginger, garlic or cayenne pepper for extra flavor.


Eggs are great source of protein and nutrients such as vitamin B12, riboflavin, zinc, selenium and iron. They are also rich in antioxidants and contain many other vitamins and minerals. Egg yolks are high in choline, which helps brain development. So if you want to improve your memory, start eating eggs!


Oatmeal is another superfood that you should add to your list. This whole grain is loaded with fiber, which makes it good for digestion. It is also rich in magnesium, phosphorus, potassium, copper and manganese. Make oatmeal by adding cinnamon, nutmeg, vanilla extract and milk.


Beans are very nutritious because they are packed with proteins, carbohydrates, fiber, iron, folate, thiamine, niacin, pantothenic acid and dietary fiber. Black beans are especially rich in fiber, while pinto beans are rich in iron. Try making bean burritos or refried beans.


Berries are extremely delicious fruits that are full of antioxidants and phytochemicals. Blueberries are rich in anthocyanins, which gives them their color. Strawberries are also rich in antioxidants, but they taste better when combined with chocolate. Add strawberries to your smoothies or make strawberry pancakes.

Whole Grains

Whole grains are excellent sources of complex carbohydrates and fiber. They provide energy to our bodies without causing spikes in insulin. Brown rice is rich in antioxidants, while oats are rich in beta glucan, which improves immune system function. Include brown rice in soups, salads or stir fry dishes.

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