Good nutrition plays a crucial role in keeping us healthy and reducing the chances of developing chronic diseases.

A balanced diet should include a variety of foods that provide essential nutrients, including protein, carbohydrates, healthy fats, vitamins, and minerals. Here are the 10 best foods for optimal health:.

1. leafy green vegetables

Leafy green vegetables such as kale, spinach, collard greens, and Swiss chard are packed with nutrients like vitamins A, C, and K, and minerals such as calcium and iron. They are also rich in antioxidants, which protect against cell damage.

Incorporating leafy greens into your diet can help lower the risk of heart disease, certain types of cancers, and cognitive decline.

2. Berries

Berries are a great source of polyphenols, which are antioxidants that protect your body against oxidative stress. They are also rich in vitamins and minerals such as vitamin C, potassium, and folate.

Blueberries, strawberries, raspberries, and blackberries are particularly beneficial and have been linked to a lower risk of heart disease, diabetes, and cancer.

3. Fatty fish

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which help reduce inflammation in the body and support brain health. Omega-3s can also reduce the risk of heart disease and stroke.

Aim to eat at least two servings of fatty fish a week.

4. Nuts and seeds

Nuts and seeds are rich in healthy fats, protein, fiber, vitamins, and minerals. Almonds, cashews, chia seeds, and flax seeds are particularly beneficial.

Eating nuts and seeds regularly has been linked to a lower risk of heart disease, certain types of cancers, and improved cognitive function.

5. Whole grains

Whole grains such as oats, brown rice, quinoa, and whole wheat provide complex carbohydrates, fiber, vitamins, and minerals. They also keep you full for longer and help regulate blood sugar levels.

Eating whole grains regularly can reduce the risk of heart disease, diabetes, and certain types of cancer.

6. Avocado

Avocado contains healthy monounsaturated fats, fiber, and antioxidants. They are also rich in potassium, which is important for regulating blood pressure.

Incorporating avocado into your diet can help lower the risk of heart disease, improve digestion, and support healthy skin.

7. Fermented foods

Fermented foods such as kimchi, sauerkraut, and yogurt contain beneficial probiotics. Probiotics are live bacteria and yeasts that help promote a healthy gut microbiome.

A healthy gut microbiome is essential for overall health and has been linked to a lower risk of chronic diseases such as obesity, diabetes, and heart disease.

8. Cruciferous vegetables

Cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussels sprouts are rich in fiber, vitamins, and minerals. They are also packed with antioxidants and anti-inflammatory compounds that can reduce the risk of certain types of cancers.

9. Eggs

Eggs are a great source of protein, vitamins, and minerals. They are also rich in choline, which is important for brain health. Eating eggs regularly can help improve cognitive function, reduce the risk of heart disease, and support healthy bones.

10. Legumes

Legumes such as lentils, beans, and chickpeas are an excellent source of protein, fiber, and essential vitamins and minerals. They also contain antioxidants and can help lower the risk of heart disease, diabetes, and certain types of cancers.