A man inspects the quality of red quinoa grains at a marketplace for small and medium-sized quinoa growers in Challapata, Oruro Department, south of La Paz, April 19, 2014. A bag of red quinoa, weighing about 46 kg, sells for around $200, according to loc
A man inspects the quality of red quinoa grains at a marketplace for small and medium-sized quinoa growers in Challapata, Oruro Department, south of La Paz, April 19, 2014. A bag of red quinoa, weighing about 46 kg, sells for around $200, according to local media on Saturday. REUTERS/David Mercado

When eating, you have to be certain that you are taking in the right types of food to stay healthy and fit as well as prevent various diseases. It is essential to know how each food type affects your body and how to consume these in the right amounts for maximum benefit.

Here are the five kinds of food that should always be part of your daily food intake.

1. Dairy products and yogurt

Milk, cheese and yogurt are high in calcium, which protect your bones and joints. Choose the low-fat or fat-free kinds to avoid gaining extra pounds. Yogurt, in particular, is highly recommended because it contains probiotics that maintain a healthy gut. These foods are great for dessert. A study conducted at the University of Cambridge revealed how consuming yogurt frequently lowered diabetes risk.

2. Nuts

Nuts are high in healthy fat, which improve the condition of your heart as well as get rid of free radicals in the body. If you consume these in small doses, you can experience lower cholesterol levels and even lose weight. Some of the best nuts include almonds, walnuts and pecans. Add these to your salad or eat as a snack.

3. Whole grains

Oatmeal, brown rice and quinoa are the best sources of complex carbohydrates because these are slowly digested by the body, giving you energy for several hours and preventing sugar spikes. These also help you avoid food cravings and hunger pangs. Quinoa is high in protein and a rich source of iron. Whole grains incorporated into your daily food intake are very effective in preventing diabetes and heart disease.

4. Berries

These are antioxidants that effectively get rid of toxins and free radicals in the body. They are high in phytonutrients and fiber that will manage your blood sugar well and satisfy sweet cravings without the extra calories. Some of the best sources are cranberries and blueberries.

5. Vegetables

Vegetables are highly recommended to be part of your daily food intake because these are rich in fiber, vitamins and minerals. These will provide you with energy as well as boost your immune system aside from other systems in the body. Vegetables are low in calories and aid in digestion, too. Some of the best examples are broccoli, cauliflower, carrots and green leafy veggies. A study conducted at University College London showed that eating veggies and fruits lower mortality.