Top Ten Nutritional Foods We All Need Daily

Published: August 13, 2014

What goes in, must come out. This is especially true when we think of the foods we put into our bodies. What we get out of them is not limited to just "waste", but moreso the vitamins, minerals and nutritional value which is naturally found in food.

In a fast-paced, moving world as ours, we tend to forget the basics. We forget to include the foods which are naturally provided from the earth, that already contain the things we need to maintain healthy bodies and lives. 

If there is a way to include some of the foods which I have personally listed into our daily meals, then we should. Variety is the key. There are so many fruits, vegetables, herbs, oils and proteins, that each day one can try something new and never get bored. 

This list only includes the few items which come to mind quickly as having the highest impact on the body. Of course this list could have gotten deeper, longer and more intense but for now I have kept it as just an overview. 


  1. Kale

    Kale is a leafy green which has reletively been new on the scene in terms of cooking trends. It falls within a green family which includes but is not limited to spinach, turnips, romaine, beet greens and arugula.

    Like many other greens, Kale is highly rich in chlorophyll, which detoxifies the blood, purifies the blood of toxins, stimulates production of red blood cells and activate cellular mechanism. 

    In terms of vitamins, A,B6,K rank highest, providing 200%+ RDA per 100 grams portion.

    Potassium, Calcium, Magnesium, Manganese and various bioactive componds such as isothiocyanates and indole-3-carbinol which has been shown to fight cancers.

    Try it baked with a seasoned topping. 

  2. Almonds

    Almonds could be consider as one of the most nutritional nuts found. It is rich in vitamin E which helps to clear the arteries of the heart, protecting it against heart disese. 

    It's medicinal value is high as well, fighting against high cholesterol, bone health and good for the brain. Containing two vital brain nutrients, riboflavin and L-carnitine which has been shown to increase brain activity, creating new neural pathways.

    Being alkaline in nature, almonds are essential to immune health, starving off acidic diseases and health conditions.

  3. Salmon

    Brain food. When I was younger, I always wondered why my mother would refer to salmon (and mony other types of fish) as brain food. 

    Now that I am older, I understand that technically it is. Packed with omega-3 fatty acids. And when you compare farm raised to wild caught, wild salmon ratio of omega-6 to omega-3 is higher and possibly contain less harmful components than farmed raised, raising it's value. 

    Eating fatty fish lowers risk of depression, heart disease, dementia, and a number of other diseases.

    Selenium, potassium, magnesium and a variety of B vitamins are among it's other nutritional attributes. 

  4. Beets

     When people hear the word beets, some cringe. Beets are often associated with that food that we must eat as a kid, but hate. 

    When researching beets, I found so much over the years that I don't know how to highlight all of it's nutritional value in just this one paragraph. 

    Personally, I have found juicing them alone with a fruit such as apples, helped with consuming the recommended daily amount, as well as adding a pleasent taste to tolerate. 

    Here is a more interesting fact, aside from the long list of minerals and vitamins found in this root vegetable. Beets contain boron which is related to the production of human sexual hormones. In other words, it acts as a enhancer.

    My personal favorite element of the beet, is the woderful way it cleanses the body. beet juice often turns urine and waste into a reddish color. Quite frankly, I like seeing that, knowing that my liver is getting a thorough cleansing from the inside out.

    Beets are especially good for women who are pregnant; with it's long list of B vitamins, beneficial to cell growth.  

  5. Garlic

    Garlic. Garlic, Garlic. How do I count thy ways. Honestly the benefits of this "underground flower bulb", as I like to call it, are vastly numerous.

    High in vitamins B1, B6 and C, it also contains an impressive amount of calcium, selenium, copper, potasium, and magnesium. Garlic has a variety of cancer-fighting elements which have been proven to be especially valuable in colon and stomach cancers. 

    There are countless ways to include garlic in dishes for cooking which can add a big nutritional impact as well as powerful flavor to any dish.

    Did I mention it contains a list of anti-fungal and bacterial properties as well as the power to ward off pathogens with it's disease fighting characteristics? 

  6. Organic Oils

    When i mention oil, I am not refering to the saturated oils and fats which we find in our deep fried fast foods. But the natural oils found in various nuts and seeds such as olive, coconut, grapeseed, sesame, avacodo just to name a few. 

    it may be a little easier to include these oils into a cooking routine by substituting things such as butter, with a drizzle of evoo. Or instead of deep frying in lard or vegetable oil, try a canola or peanut oil. 

    Loaded with omega-3 and 6 fatty acids, oils are especiallly good when it comes to nurturing the brain and cells. 


  7. Avacodos

    I could have included a section on just vegetables alone, but some don't deserve to be put into such a closed category. Take the mis-understood, yet highly recognized avacodoe for example. First off, one could classify it as "brain food' with it's high omega-3 and essential fatty acid content.

    Loaded with potassium and magnesium, these two ingredients are key in lowering blood pressure.  

    Now, the benefits of avacodo has reached main stream and many people are sharing ideas and recipes to include avacodo into their diet. 

  8. Green Herbs

    The list of useful green herbs can be extensive. herbs are found all over the globe in different lands. 

    Some are used in just cooking and drinking in teas. Many others are used for their medicinal purpose and teamed with other herbs to provide a impact that has many values.

    From parsley, basil, oregano, rosemary, sage and yarrow, just to name a very few, herbs can go on and on with it's list of uses.

    To think many herbs we just observe as just a pesky weed (i.e dandelion in the US), which is a powerful detoxifier for the blood and liver.

  9. Blueberries

    We have all heard about the newly trending blueberries, but did you know they contain anthocyanins, an antioxidant? Since anthocyanins are water-soluable, this is how we get that "blue" from the berries. What gives this element it's punch is the high amount of anitoxidants, which is valuable in attracting free radicals and decreasing cancer cells in humans.

    Anthocyanins my give this berry it's powerful "blueness", but the nutrients does not stop there. Rich in vitamins A,C,E beta-carotene, magnesium, potassium, manganese.

    Antioxidants ellagic acid, and cholorgenic acid work hand in hand, attracting damaging free radicals which build in the body. Blueberries provide possibly the highest amount of antioxidants in any food. 

  10. Sweet Potatoes

    High in caretenoids, such as beta-carotene, also found in carrots and others, is the component responsible for giving this particular potatoes it's rich color. Although potatoes can come in blue, purple, orange or white, the orange ones have a particular sweet taste to them, giving them their name. 

    High in vitamins C,B6,D, just to name a few, they are rich in mgnesium which is a relaxation and anti-stress mineral. 

    They are highly versatile in cooking, being able to saute, bake, fry and grill. 


When it comes to choosing which one particular food is the absolute, many come in a close first place. One would have to include them all in cooking to get various effects from them all. 

I encourage others to explore in the kitchen or when ordering off the menu in a restaurant and begin to incorporate a varity of foods into their diet. This list should provide a general idea and give one the option to choose the foods they like in particular and get eating.