7 things you should eat every day

1. Yogurt

2. Tomatoes

3. Walnuts

4. Spinach

5. Oats

6. Carrots

7. Blueberries

Yogurt

Yogurt boost your immune system and also provides cancer protection

Tomatoes

Red tomatoes are full of the antioxidant lycopene. A diet rich in lycopene can decrease your risk of developing the following cancers: lung, prostate, bladder, skin and stomach

Substitutes for tomatoes

Watermelon, pink grapefruit, papaya, guava

Walnuts

Walnuts are richer in omega-3s than salmon and have more anti-inflammatory polyphenols than red wine.

Substitutes for Walnuts

Almonds, peanuts, macadamia nuts

Spinach

Spinach is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke and osteoporosis

Substitutes for Spinach

Kale, bok choy, romaine lettuce

Oats

Oats are full of soluble fiber, which lowers the risk of heart disease

Substitutes for Oats

Flaxseed, quinoa, wild rice

Carrots

Carrots are full of carotenoids, which are great in reducing cancer risk and reducing inflammatory conditions, like asthma and rheumatoid arthritis

Substitutes for Carrots

Sweet potatoes, butternut squash, mango

Blueberries

Blueberries are essential for fighting cancer, diabetes and age-related memory changes. This fruit is rich in vitamins A and C, which boost cardiovascular health.