The foundation of healthy living is maintaining a balanced and nutritious diet. Eating a range of nutrient-rich foods every day will help you live longer and reduce the risk of chronic diseases such as heart disease and cancer.

In this article, we’ll explore 10 foods that can positively impact your health and change your life.

1. Berries

Blueberries, strawberries, raspberries, and blackberries are all excellent sources of antioxidants, which protect your cells from damage caused by free radicals.

Berries are also low in calories and high in fiber, making them an ideal choice for snacking or adding to smoothies.

2. Leafy greens

Greens like spinach, kale, and collard greens are packed with essential vitamins and minerals such as vitamins A, C, and K, calcium, and iron.

They also contain antioxidants and can help lower the risk of heart disease, diabetes, and certain types of cancer.

3. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can improve brain function, reduce inflammation, and lower the risk of heart disease. It also contains vitamin D, which is essential for bone health.

4. Beans

Beans are an excellent source of plant-based protein, fiber, and complex carbohydrates. They’re also rich in vitamins and minerals such as iron, magnesium, and potassium.

Adding beans to your meals can help you stay full for longer and reduce the risk of heart disease and diabetes.

5. Nuts and seeds

Nuts and seeds are a great source of healthy fats, protein, fiber, vitamins, and minerals. They also contain antioxidants and can help lower the risk of heart disease and certain types of cancer.

Almonds, walnuts, chia seeds, and flaxseeds are all excellent choices.

6. Sweet potatoes

Sweet potatoes are an excellent source of fiber, vitamins, and minerals such as vitamin A, potassium, and iron. They’re also low in calories and can help control blood sugar levels, making them an ideal choice for people with diabetes.

7. Broccoli

Broccoli is a cruciferous vegetable that’s rich in vitamins, minerals, and antioxidants. It also contains sulforaphane, a compound that has been shown to have anti-cancer properties and can help reduce inflammation.

8. Whole grains

Whole grains like quinoa, brown rice, and whole wheat are rich in fiber, vitamins, and minerals. They also contain complex carbohydrates, which can help you stay full for longer and provide sustained energy throughout the day.

9. Yogurt

Yogurt is a good source of protein, calcium, and probiotics, which can help improve digestion and boost the immune system.

Plain, unsweetened yogurt is the healthiest choice, but varieties that are flavored and sweetened with natural ingredients can also be a good option.

10. Garlic

Garlic has been used for centuries for its medicinal properties. It contains sulfur compounds that can help boost the immune system, reduce inflammation, and lower the risk of certain types of cancer.

Adding garlic to your meals can also add flavor and depth to your dishes.