Nutrition doesn’t happen in a day. It is a long process. To ensure the right kind of nutrition it is essential to include nutritious foods in your everyday diet. You must eat food that protects your body against diseases and keeps your body functions normal. These nutritional foods when consumed everyday give you your daily dose of nutrition. Blueberries: Blueberries contain more antioxidants than other fruits and vegetables combined. Antioxidants are the magical things can help prevent a host of diseases. The antioxidant pigments that lend blueberries their color help guard against heart diseases, cancer and age related blindness and loss of memory. The antioxidant epicatechins present in blueberries are extremely efficient in preventing urinary tract infection that keeps bacteria from sticking to the bladder walls. Half a cup or 125ml of blueberries are more nutritious than several servings of other fruits/vegetables. Garlic: Garlic has anti bacterial, anti fungal and antiviral properties. It comes from its sulfurous compounds that are potent at fighting diseases. The sulfurous compounds act as antioxidants, providing many cardio vascular benefits. Five or more cloves in your daily diet can reduce the risks of stomach and prostate cancer. Try incorporating a minimum of three cloves in your food daily. Garlic releases its full potential when chopped or crushed and left to stand for 10 minutes before consumption. Olive oil: The oil released on pressing an olive is one the healthiest fats in the world. The most beneficial factor of olive oil is that it reduces bad LDL cholesterol, due to the presence of monosaturated fats. It is also filled with antioxidants called phenols, which protects artery walls from cholesterol buildup and reduces risks of an artery block. Include at least a tablespoon of olive oil in your daily diet. Buy extra virgin, virgin or cold pressed oil which are extracted by traditional pressing methods. Other methods of extraction like solvents or heat tend to destroy the antioxidants. Broccoli: It is the number one cancer fighter, thanks to its sulfurous compounds which lend broccoli its smell. These compounds make our genes produce enzymes to detoxify cancer causing compounds. Eating broccoli can reduce risks of breast, lung, and stomach and colon cancer. Half a cup of steamed broccoli is a must every day. Steaming releases the sulfurous compounds and is better than simply stir frying it. Yogurt: Yoghurt is a great source of bone building calcium, but its main strength lies in the live beneficial bacteria contained in it. These bacteria are called probiotics which keep the growth of harmful bacteria in your intestines down. Many medicines these days offer probiotic doses, which are naturally found in yogurt. Consuming yogurt can help with inflammatory bowel disease, stomach ulcers, urinary tract infection and vaginal yeast infection. Three fourth cup or 175ml of low fat or fat free yogurt is an essential food to be included in your daily diet. So plan for a quick makeover for your refrigerator and stock it with these healthy food items today.