8 foods you should eat everyday

1. Walnuts and other nuts
Substitutes: almonds, peanuts, soy nuts (especially for their heart-disease-prevention potential), pistachios and macadamia nuts.
Walnuts are richer in heart-healthy omega-3 fatty acids than salmon. They're also loaded with more anti-inflammatory phytochemicals (polyphenols) than red wine and contain half as much muscle-building protein as chicken. Get one daily 1-ounce portion, or about 7 nuts, to enjoy the benefits of walnuts.

2. Beans
Substitutes: kidney, fava, pinto, lentils and peas.
Black beans boost brain power because they're full of anthocyanins, which are antioxidants that improve brain function. One 1/2-cup daily serving of the beans provides 8 grams of protein and 7 1/2 grams of fiber. Beans in general are low-calorie and free of artery-clogging, heart-disease-promoting saturated fat.

3. Spinach
Substitutes: kale, bok choy or romaine lettuce.
Spinach is rich in plant-based omega-3s and folate, which helps to prevent heart disease. It's also a good source of lutein, a chemical compound that fights macular degeneration. Spinach is "man food" because "it builds muscle and, while not an aphrodisiac, may help men out when they get that lovin' feeling."

4. Yogurt
Substitutes: Cottage cheese, kefir or soy yogurt.
Yogurt boosts your immune system and protects against cancer, and yogurt with live active cultures provides great pro biotic protection for your digestive system. It balances good bacteria in your gut, which helps you to better absorb vitamin B, zinc, calcium and carbohydrates and avoid digestive upsets like nausea, constipation, diarrhea and bloating. Make sure to buy yogurt that lists "live active cultures" on the label.

5. Raspberries and other berries.
Substitutes: acai berries (it may be easier to find acai berry powder in health-food stores), purple grapes, prunes, raisins and strawberry
Some call blueberries the miracle fruit because they contain more antioxidants than any other well-known fruit. They also help to prevent cancer, diabetes and age-related memory loss. Because they're rich in antioxidant vitamins A and C, they also boost cardiovascular health.

6. Oatmeal
Oats are the first food to get FDA approval for their heart-disease-prevention potential. They contain soluble fiber, which protects against heart disease by making your arteries suppler and lowering your blood cholesterol level. Oats do have carbs, but they are complex carbs, which means that through their protein content (there are 10 grams of protein per serving of oats), they slow down the release of sugar to the blood stream, making it possible for you to use the fuel as energy and to build muscle. Building muscle helps you burn calories more efficiently, even at rest.

7. Eggs
People who consume eggs as part of their breakfast, consume fewer calories the rest of the day than people who skip the eggs. Eggs also contain all 13 essential amino acids making them a complete protein. Women who are low in vitamin b12 should include eggs in their daily diet.

8) Carrots
Substitutes: sweet potato, pumpkin, butternut squash, yellow bell pepper, or mango.
Carrots are a great source of the fat-soluble phytochemicals beta-carotene and vitamin A, which help protect you against cancer and inflammatory conditions, such as rheumatoid arthritis and asthma.