You are here
Home > Nutrition > Discover essential foods that can not be missed in the diet

Discover essential foods that can not be missed in the diet

We show you some essential foods whose nutritional properties make them necessary for a healthy and balanced diet. Luckily, they are usually easy to obtain and include in any dish.


A balanced diet should contain a bit of everything, but you should never miss the tomato . It has antioxidants, which help cellular rejuvenation, and vitamins A, C and E. The appreciated tomato was used as a decorative plant, until in the eighteenth century it began to be consumed as food.

In addition, the tomato is pure water , which makes it ideal to maintain weight. It also has a fantastic substance for the organism, lycopene , which prevents the appearance of certain cancers, such as lung cancer and prostate cancer.

The avocado

The delicious avocado has a spectrum of benefits that help from a pregnant woman to an adult man. It has folic acid , necessary to prevent malformations in the fetus, and its fats impede the development of cholesterol.

Discover essential foods that can not be missed in the diet


This essential, aromatic and fresh food is a natural protector of the organism. It is better to consume it fresh , since it is the way in which it maintains all its properties. In addition, it is an excellent regulator of blood pressure and helps digestion.

On the other hand, many chefs recommend taking out their green inner part -the bud-, because it can be heavy for digestion. The rest of the garlic clove can be consumed completely. Also, as a curiosity, garlic can have certain aphrodisiac effects.

You are interested in reading:


Celery is famous for stimulating sexual potency. In addition, its consumption helps improve small memory problems linked to age. Celery also has a high percentage of iron , which is why it is an essential food against anemia . Finally, as a curiosity, celery juice helps overcome sleep disorders.

The chocolate

Although it is accused of favoring weight gain, chocolate has more virtues than defects . It is energetic, since by consuming a small amount one gains a lot in energy. In addition, only 100 grams of dark chocolate possesses 375 milligrams of phosphorus. On the other hand, the polyphenols that chocolate possesses make it a protective heart and a preventive agent for cancer.

The spinach

Spinach not only gives strength, but helps maintain a good view. In addition to being a basic source of iron, spinach is as good or better for the eye than carrots, as it concentrates a good amount of lutein, a substance that strengthens the retina.

Discover essential foods that can not be missed in the diet

The apples

The apple is the fruit par excellence. These essential foods reduce the amount of proteins and lipids, and have a high percentage of vitamins, water and salts . In addition, they also act against damage to brain cells.


It’s true, calcium, magnesium, phosphorus, iron and potassium .

Essential foods: salmon

Salmon, especially wild, has large amounts of Omega-3, a substance that prevents heart disease. The most advisable thing is to incorporate this fish into the children’s diet due to its fantastic nutritional contribution .

The yogurt

A yogurt a day helps any adult to strengthen and children to prevent infections. In addition, it is a highly recommended product for low-calorie diets. Whole or nonfat, yogurt is a perfect product for your diet.

Discover essential foods that can not be missed in the diet


Broccoli is a good source of vitamin A (mainly in the form of beta-carotenes), vitamin C and folic acid . This is so to the point that a 200-gram serving provides more than three times the daily recommendations for vitamin C and half the recommended intakes of folic acid.

Read also:

The Cranberries

They are considered a source of vitamins C and K, in addition to their richness in manganese. Blueberries are the essential foods perfect to take alone or as part of recipes, for example, with yogurt. Whether red or black, be sure to try them as an accompaniment to smoothies, cakes or other desserts.

Discover essential foods that can not be missed in the diet