10 Foods to Eat Every Day

iStock_000057203904_XXXLarge-e1443637873207With all of the different healthy eating habits that are trending these days, it is hard to keep track of them all. To keep up, you need to know which foods are healthy, which to substitute, and what superfoods you should eat regularly for optimal health.

Get back-to-basics with this list of foods you should eat every day—and the benefits of doing so.

1. Berries

Berries are a good source of fiber, which is needed for a healthy digestive system and helps to promote weight loss. Raspberries have the most at 8 grams of fiber per cup.

2. Nuts

Nuts contain sources of heart-healthy unsaturated fats. To be more specific, walnuts have high levels of alpha-linolenic acid, which may help with improved mood and heart health.

3. Spinach

Spinach contains vitamins A, C, E, and K, fiber, iron, calcium, potassium, and magnesium. It also is a healthy source of folate, which can form healthy new cells and produce DNA.

4. Oranges

Oranges are a good source of fiber, folate, and vitamin C. One orange contains a day’s dose of vitamin C, and helps to create white blood cells and antibodies to fight off infections.

5. Eggs

Eggs are a good source of protein, which can keep your appetite satisfied for a longer period of time. Egg yolks have two antioxidants that can help keep your eyes healthy and shield your skin from damaging UV rays.

6. Broccoli

Broccoli contains vitamins C, A, and K, which are good for keeping your bones healthy. It also has a healthy amount of sulforaphane, which is thought to help prevent cancer.

7. Yogurt

Yogurt contains good bacteria that can help decrease the risk of intestinal illness. It is rich in calcium, phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein.

8. Sweet Potatoes

Sweet potatoes are a good source of alpha- and beta carotene, which convert into vitamin A and help with your eyes, bones, and immune system.

9. Beans

Beans are a good source of iron, and contain the kind of fiber that benefits blood cholesterol levels. A 1/2 cup of cooked navy beans provide 7 grams of fiber.

10. Tea

Tea contains flavonoids that can lead to healthier teeth and gums as well as stronger bones. You can boost the power of the flavonoids by drinking your tea freshly brewed.

Already eating these foods as part of your everyday diet? Download our guide to superfoods additional healthy ideas and the impact they have on your health.