Foods that you should eat every day - The Daily Dozen:

The Daily Dozen: Foods that you should eat every day
...every day, you should aim to to attain eating the Daily Dozen - recommended number of servings by Dr Greger
 " Ideally 90 minutes a day of moderate activity"
1 Cruciferous vegetables, such as broccoli, brussels sprouts, cabbage, cauliflower, kale, spring greens, radishes, turnip tops, watercress

 
 Dr Greger  (How not to die) recommends two serving a day from veg like beetroot - from his 'Daily Dozen'

One serving a day: A serving is half a cup chopped or quarter of a cup of broccoli or brussels sprouts.
2 Greens including spring greens, kale, young salad greens, sorrel, spinach, swiss chard. Two servings a day: A serving is one cup raw or half a cup cooked.
3 Other vegetables: Asparagus, beetroot, peppers, carrots, corn, courgettes, garlic, mushrooms, okra, onions, pumpkin, sugar snap peas, squash, sweet potatoes, tomatoes


Two servings a day: A serving is one cup raw leafy vegetables; half a cup raw or cooked non-leafy vegetables; half a cup vegetable juice; a quarter of a cup dried mushrooms
Video of John van Walwyk,90 after cut

90 year old John van Walwyk (popeye), says spinach help him. Here he is pumping iron

4 Beans: Black beans, cannellini beans, black-eyed peas, butter beans, soyabeans, baked beans, chickpeas, edamame, peas, kidney beans, lentils, miso, pinto beans, split peas, tofu, hummus


Three servings a day: That's a quarter of a cup of hummus or bean dip; half a cup of cooked beans, split peas, lentils or tofu; or a full cup of fresh peas or sprouted lentils.

5 Berries: Any small edible fruit, including grapes, raisins, blackberries, cherries, raspberries and strawberries

One serving a day: A serving is half a cup of fresh or frozen, or quarter of a cup of dried.

6 Other fruit, such as apples, apricots, avocados, bananas, cantaloupe melon, clementines, dates, figs, grapefruit, honeydew melon, kiwi, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, pomegranates, prunes, tangerines, watermelon

8 Nuts: A quarter of a cup a day, or two tablespoons of peanut, almond or other nut butter.

9 Spices: A quarter teaspoon of turmeric in addition to any other spices you enjoy.

10 Whole grains: Buckwheat, rice, quinoa, cereal, pasta, bread. Three servings a day: Half a cup of cooked rice or pasta; one cup of cereal; a slice of bread; half a bagel.

11 Exercise:  Ideally 90 minutes a day of moderate activity, such as walking.

12 Water:  Five large (12oz/340ml) glasses a day.

Courtesy dailymail