5 Healthy Superfoods to Eat Every Day

Although there is a lot of hype surrounding superfoods, they are actually among the healthiest foods to consume daily. Superfoods don't really have a clear, quantitative definition, but at EatingWell, we think of them as multipurpose foods that are packed with nutrients that fight disease and are presented in an appetizing way (think of antioxidant-rich blueberries).

However, some extremely healthy foods are either a bit too pricey, difficult to locate, or something you'd probably only eat sometimes (sardines, for example) to be a regular part of our diets. While diversity is vital for a healthy diet and we are all for exploring new foods, we sought to select superfoods that would be the simplest for you to include in your diet. After all, if you aren't consuming anything, it doesn't matter how nutritious it is.

Real, whole foods—lots of vegetables and fruits, whole grains, healthy proteins and fats, and little added sugar and sodium—are the foundation of the healthiest meals and diets currently available. Although many other healthy foods, such as lentils, bananas, and beets, didn't make this particular list, it's a wonderful place to start if you're trying to add more nutritious foods to your diet.

So, in order to make eating healthy easy and delectable, here is a list of 10 common superfoods that are also simple to find and easy to eat.

1. Berries

Pictured Recipe: Berry-Almond Smoothie Bowl

Every type of berry is a fantastic source of fiber, which most Americans don't get enough of. Fiber keeps you feeling full, is beneficial for your heart, and helps keep your digestive system healthy and functioning properly. Make sure to mix it up; all berries are beneficial to your health. When berries aren't in season during the winter, pick up frozen berries (without sugars) and use them in yogurt, smoothies, or porridge. With 8 grams of fiber per cup, raspberries—one of the finest breakfast foods for weight loss—also contain ellagic acid, a substance with anti-cancer qualities. The same amount of blueberries comprises only 4 grams of fiber but is rich in anthocyanins, an antioxidant that may support maintaining memory function as you age. Three grams of fiber and more than the daily required amount of the skin-firming vitamin C can be found in one cup of strawberries.

2. Eggs

Pictured Recipe: Spinach & Egg Scramble with Raspberries

Eggs, a high-quality vegetarian protein source, may help your meal last longer. About 70 calories and 6 grams of protein are included in one egg. Additionally, lutein and zeaxanthin, two antioxidants that support eye health, are found in egg yolks. In fact, lutein and zeaxanthin are associated with a lower risk of age-related macular degeneration, the primary cause of blindness in adults over 65, according to study published in PLOS One in 2019. Additionally, lutein may protect your skin from UV deterioration.

3. Sweet Potatoes

Pictured Recipe:Salmon & Sweet Potato Grain Bowls

The alpha and beta carotene in sweet potatoes is what gives them their bright orange color. These substances are transformed by the body into vitamin A's active form, which supports the health of your bones, eyes, and immune system. Additionally acting as antioxidants, these phytochemicals scavenge disease-causing free radicals. Nearly four times the recommended daily amount of vitamin A is found in one medium sweet potato (around 1/2 cup), along with some vitamin C and B6, potassium, manganese, lutein, and zeaxanthin.

4. Broccoli

Pictured Recipe: Balsamic & Parmesan Broccoli

This leafy superfood contains folate, vitamins A, C, and K (which supports bone health). Broccoli is regularly included as one of the top "superfoods" for another reason: it contains a healthy amount of sulforaphane, an isothiocyanate that is thought to prevent cancer by promoting the body's detoxification enzymes.

5. Oats

Pictured Recipe: Creamy Blueberry-Pecan Oatmeal

A breakfast mainstay and powerful superfood, oats. Increased oat consumption is a simple approach to increase fiber intake and provides a full breakfast. Additionally, plain oats don't have any added sugar and are a full grain. Start with plain oats to create a superfood meal or snack such as blueberry oat cakes, homemade granola to enjoy with fruit and yogurt, or homemade energy bites with peanut butter.