The 30 Healthiest Foods to Eat Every Day

Quinoa

It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Lentils

A protein powerhouse, lentils are flush with folate, a nutrient that may prevent certain birth defects.⁷

Wild Salmon

The omega-3 fatty acids in salmon may keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.

Chicken Breasts

A dinner staple from the leanest part of the bird: half a breast has around 2.5 grams of fat and more than 28 grams of protein.⁸

Oranges

Your go-to source for vitamin C, which, among other useful traits, may stimulate collagen synthesis to keep skin looking supple.⁹

Sardines

This protein-rich winner is an acquired taste for some, but totally worth it. Loaded with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids.

Almonds

Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy.¹⁰ The plant fibers help lower cholesterol.

Extra-Virgin Olive Oil

Olive oil is an outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.¹¹

Blueberries

Packed with fiber, this superfruit contains a large amount of antioxidants.

Broccoli

A vitamin C gold mine—a 1/2 cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose.¹² It’s also a key source of vitamin K, which helps blood clot properly.¹³

Chia Seeds

Per: Real Simple