35 Superfoods List To Eat Every Day And Stay Healthy

Superfoods List To Eat Every Day And Stay Healthy

Superfoods are nutritious, delicious and healthy food which you can eat every day. These superfoods are called super because they do not harm our bodies rather beneficial to our bodies.

Superfoods are excellent fitness companions and booster to lose weight. It is always important to look at what you are consuming every day. Consuming food that is not beneficial to your body will subsequently result in gaining weight and invite diseases.

Eating a huge amount of healthy food that is pack with nutrients is not the right way but eating the nutritious food in the right quantities is the ultimate champion. Below are 35 superfoods which you can eat every day without worrying!



1. Apple

“An apple a day keeps the doctor away”. Apples are rich in antioxidants and dietary fiber. It can reduce the risk of diabetes, beneficial for weight loss and also contains compounds that can fight asthma.


2. Avocados

Avocado is loaded with healthy fats, fiber, & various important nutrients and contains more potassium than bananas. It contains fiber and is high in antioxidants which are helpful to our eyes. Avocados also help in losing weight and may prevent cancers too.


3. Bananas

Bananas contain fiber, potassium, proteins, vitamins, and other essential nutrients. It is good for the heart and can help overcome depressions and mood swings. Bananas are likewise good for digestion, weight loss and also contribute to the good eye and bone health. Having about 2 good size bananas in a day is enough for an adult.


4. Blueberries

Blueberries are low in calories but high in nutrients and contain huge antioxidant which prevents aging and diseases. These fruits are high in potassium and vitamins and are top choices of doctors. It has amazing benefits on skin and said to restore dull and sun-damaged skin. One can eat about one cup of blueberries every day.


5. Oranges

Oranges are high in vitamin C. It provides a healthy immune system, prevents skin damage and keeps blood pressure under check. Oranges also contribute to lower the chance of cancer.


6. Strawberries

Strawberries are rich in vitamins and manganese, it is good for our heart health and controls blood sugar. These delicious looking fruits are an excellent addition to a healthy diet because they are low in calories, tasty and good for our health


7. Eggs

Eggs are very good sources of high-quality protein. Eating eggs will make you full and help to consume fewer calories ultimately resulting in weight loss. Eggs promote bone health and immune function. However, 1 good size egg’s yolk has about 180 mg cholesterol. Eating a lot of egg yolk can result in high cholesterol which is terrible for our health.

Consuming the white portion is more beneficial as it contains protein. Eggs are one of the best and healthy superfoods to eat every day especially for those who go to the gym or workout at home.


8. Chicken breast

Chicken breast is a good source of protein that is low in fat and beneficial for maintaining muscle mass. It has a very low amount of carbohydrate and hence can be called low carb food. Chicken breast is a favorite meat for strength trainers and bodybuilders.


9. Almonds

Almonds are rich in healthy fats, protein, fiber, and vitamins. These nuts are small in size but pack huge amounts of nutrients, they are loaded with antioxidants and high in vitamin E. It also contributes to blood sugar control and lowers cholesterol levels. A handful of almonds are enough for a day.


10. Chia Seeds

Chia seeds are among the healthiest food on earth. It is loaded with nutrients that are good for our brain and body. Chia seeds deliver huge nutrients with less calorie, It also contains high-quality protein which aids weight loss.


11. Coconuts

Coconuts have an exceptional mix of unsaturated fats which have a positive effect on our health. This includes better brain function, fat loss, and various other impressive benefits. Coconut oil helps in fat burning, also helps in eating less and aid weight loss. Likewise, it is good for skin, hair, and bone.


12. Peanuts

Peanuts are rich in protein, fat, and various other healthy nutrients. It is high in fat and is very beneficial for people who want to gain mass. It also contains a good source of protein and has many heart-healthy nutrients.


13. Asparagus

Asparagus is rich in potassium, fiber, vitamins, and protein. It is said to fight cancer and is packed with antioxidants. It is good for our brain and has an anti-aging property. Asparagus is amongst the best superfoods to eat every day.


14. Brocolli

Brocolli is high in vitamin C and K, Fiber, Potassium, and minerals. It contributes to inflammation, control blood sugar and heart health. Brocolli helps in digestion and prevents constipation.


15. Carrots

Carrots contain antioxidants that fight cancer and cardiovascular disease. Vitamin C in carrots helps improving skin appearance and inflammation. Carrots also help in improving eyesight because of the presence of vitamin A.


16. Cucumber

Cucumber is less in calories but a good source of important vitamins and minerals. It is advised to eat cucumber with the skin on it because it provides a maximum number of nutrients from the skin. Cucumber lower blood sugar and aid in weight loss.


17. Garlic

Garlic is low in calories but rich in vitamins, manganese, fiber, etc. It is a very useful food as it can be cooked with curry and even eaten raw. It has many health benefits such as combating common cold and sickness. Garlic also improves cholesterol level and reduce blood pressure.


18. Onions

Onions are high in vitamins, minerals and low in calories. It is loaded with antioxidants and contains cancer-fighting compounds. Onions benefit heart health and help control blood sugar. It has an antibacterial property and also boosts digestion.


19. Tomatoes

Tomatoes are a great source of vitamin C, vitamin K, and potassium. It tends to reduce heart disease, cancer and has many other health benefits. It also helps in lightening skin and protect against sunburns.


20. Salmon

Salmon is one of the best sources of omega-3 fatty acids and is high in protein and vitamins. It helps in controlling weight, inflammation and contributes to improving brain health. This fish is very delicious and beneficial for our health.


21. Tuna

Tuna contains high-quality fat and have almost negligible fat. It contains all essential amino acids and high-quality protein required by the body for growth and maintenance of lean muscle tissue. Tuna is a low calorie high in protein hence aid in muscle building.


22. Brown Rice

The fiber in brown rice helps control cholesterol, heart disease, and stroke. Brown rice is very much beneficial for people suffering from diabetes and obesity. Brown rice contains more fiber than refined grains like white rice which is why it helps in losing belly fat. Perfect brown rice is amongst the best superfoods to eat every day.


23. Oats

Oats and oatmeal have many health benefits, these include weight loss, reduced risk of heart disease and lower blood sugar levels. They are very nutritious and delicious and packed with a good amount of protein which is very filling and helps to lose weight. oats are one of the best and healthy superfoods to eat every day.


24. Green beans

Green beans contain copious amounts of vitamin K, manganese, vitamin C, dietary fiber, thiamin, and vitamin A which are needed for healthy bones, skin, and hair.  These green beans are both high in protein and fiber, contributing to feelings of fullness and lower calorie intake.


25. Kidney beans

Kidney beans contain a high content of complex carbohydrates and dietary fiber which lowers cholesterol levels in the blood. These beans are very beneficial to people suffering from diabetes. It helps in improving memory, boost energy and has good protein content.


26. Lentils

Lentils are very rich in proteins and are very good for our bones. Legumes like lentils are highly beneficial for heart health.  It contains essential vitamins, minerals, and fiber, it can also replace meat in meals if you’re vegetarian. Lentils are low in fat and calories hence helpful diet for weight loss.


27. Potatoes

Potato contains fiber, vitamin C, potassium and vitamin B6 content, It supports heart health as it is very low in cholesterol.  Potatoes contain notable amounts of fiber which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

Eating processed potato product may lead to unhealthy weight gain.


28. Milk

Milk contains all the essential nutrients for a healthy diet. It is rich in calcium, protein, potassium, and vitamins. Calcium present in milk helps build healthy bones and teeth and maintains bone mass. Vitamin B12 found in milk maintains healthy red blood cells and nerve tissue.


29. Yogurt

Yogurt is rich in protein and calcium. It is helpful for bones, teeth, digestion, and constipation. Yogurt is very low in fat and high in protein which is helpful for appetite and weight control.

For maximum benefits try to consume yogurt in the purest form without any sugar. Yogurt is one of the best and healthy superfoods to eat every day.


30. Lemons

Lemons are what you can eat every day but won’t feel boring every time you eat. It is rich in carbohydrates, vitamins, minerals, protein, and other essential nutrients. Lemon water promotes hydration, weight loss, and kidney stones. Vitamin C in lemon help reduces skin aging, wrinkles, sun damage and overall benefit for our skin.

Read 10 Awesome Beauty Benefits Of Lemon To Start Your Day.


31. Virgin Olive Oil

Extra virgin olive oil is a rich source of monounsaturated fats and antioxidants which are good for cardiovascular health. The fat composition of extra virgin olive oil is also a major contributor to its healthfulness and may help to protect strokes and risk of type 2 diabetes.


32. Apple cider vinegar

Apple cider vinegar gives aid to weight loss, lower blood sugar levels, lower cholesterol, and improves symptoms of diabetes. It improves insulin responses and significantly lowers blood sugar which is why must take for diabetes patients. Apple cider vinegar helps you lose weight, reduces belly fat, and improves heart health.


33. Spinach

Spinach is high in vitamins and minerals and is considered one of the best superfoods to eat every day available in stores. Calcium in spinach helps strengthen our bones to fight against injury. Spinach is found to fight against breast cancer and high blood pressure.

It is loaded with antioxidants, which are important for normal skin cell development and encourage a healthy skin tone.


34. Walnut

Walnuts are very rich in omega-3 fatty acids and antioxidants. It promotes healthy skin and hair, being rich in protein it also keeps us full and consumes fewer calories hence aid to weight loss. Walnut also reduces inflammation and improves heart health, it is one of the superfoods to eat every day.


35. Sweet Potatoes

Sweet potatoes are a rich source of fiber, vitamins, and minerals. The fiber in its skin is the reason why sweet potatoes improve digestive health, so try to eat the skin as well. It also prevents constipation and plays a large role in helping you to weight loss. Sweet potatoes also have cancer-fighting and immune-boosting benefits.