happy day people !! hope you all doing good and welcome you all to my blogs.  today's blog is something about food . we all eat everyday ,all kinds of food .but the thing is , do we eat the right thing ? does our body gets all the correct nutrients that it has to get in a day . so that's what i am going to give you guys today . let's get into it .

I will list some foods that should be intake everyday to get a healthy and long-lost life . 

1. berries :   all types of berries have a large amount of fiber source in them .  it helps to keep our digestive system healthy and it also has vitamin c that makes our skin firm .
2. nuts : (almonds , cashews , hazel, walnuts , pistas ) a few nuts of any kind daily helps to reduce the risk of diabetes ,heart diseases etc . it actually controls the LDL[bad cholesterol] and it is advisable for students to take it in their diets .
3. beans :  every type of beans has it's own health benefit in it containing lots of vitamins and minerals .every 20 grams of beans actually reducts 8% in risk of death .
4. egg : adding a egg with the meal makes its super healthy as it has high-protein content .the anti-oxidants present in eggs keeps our eyes healthy . starting the day with egg ( protein) is highly recommended .
5. yogurt : it maintains our gut healthy as it contains probiotics “ good bacteria ” in it .  a cup of yogurt gives  half of the daily amount of calcium that one must consume . it also does a great part in protecting our skin .
6. spinach : green leaves contains a couple amount of vitamins like A , C and K , also rich in iron , magnesium , calcium , potassium which makes it wholesome . taking spinach daily can help us to reduce weight and slow our aging process .
7. vegetables - there is no specific vegetable to say ,because any vegetable we take , it has some nutritional values that our body needs . so no point in avoiding any vegetable . each of it has it's own magic . taking a cup of veggies everyday will definitely gives us strength.
8. green tea :  green tea reduces the risk of stroke , early death and heart diseases . it stops the bad breath and plays a vital role in fat burning .
9. dairy products : a considerable amount of dairy products helps us to get many important nutrients . 
10. water - last but not the least ! the one most important thing that we must take . drinking water has lots of unknown benefits . 3 liters of water daily is mandatory . it takes care of our entire body system . 

I know we may not be able to eat these foods everyday due to our own reasons , but we can try to add them one by one daily to our meal .

thanks for reading guys !!💙