When it comes to maintaining a healthy diet, getting the right nutrients is important. Certain foods are packed with essential vitamins and minerals that provide a range of health benefits.

Here are the top 30 foods that are packed with nutrients you need.

1. Salmon

Salmon is a fatty fish that’s a great source of protein, omega-3 fatty acids, and vitamin D. Omega-3s can help reduce inflammation in the body, and vitamin D is important for bone and immune system health.

2. Spinach

Spinach is rich in vitamin K, which helps with blood clotting, and vitamin A, which is essential for vision and skin health. It’s also a good source of folate, which is important for cell growth and development.

3. Blueberries

Blueberries are packed with antioxidants, which protect cells from damage and reduce inflammation. They’re also a good source of fiber, which promotes healthy digestion.

4. Almonds

Almonds are a great source of healthy fats, fiber, and protein. They also contain vitamin E, which helps protect cells from damage and may reduce the risk of heart disease.

5. Sweet Potatoes

Sweet potatoes are a good source of fiber, potassium, and vitamins A and C. They’re also rich in antioxidants, which can help prevent chronic diseases.

6. Broccoli

Broccoli is a cruciferous vegetable that’s high in vitamin C, vitamin K, and fiber. It’s also rich in sulforaphane, a compound that may help prevent cancer.

7. Kiwi

Kiwi is a tropical fruit that’s high in vitamin C, vitamin E, and potassium. It also contains fiber, which can help regulate digestion.

8. Quinoa

Quinoa is a complete protein, meaning it contains all 9 essential amino acids. It’s also rich in fiber, magnesium, and iron.

9. Greek Yogurt

Greek yogurt is high in protein and calcium, which are important for bone health. It also contains probiotics, which promote healthy digestion.

10. Oats

Oats are a good source of fiber, which can help reduce cholesterol levels. They’re also a good source of vitamins and minerals, including iron, zinc, and magnesium.

11. Dark Chocolate

Dark chocolate is high in antioxidants, which can help reduce inflammation and prevent cell damage. It’s also been shown to improve heart health by lowering blood pressure and reducing the risk of heart disease.

12. Avocado

Avocado is high in healthy fats and fiber, which can help reduce inflammation and improve digestion. It’s also a good source of vitamin K, which is important for bone health.

13. Eggs

Eggs are a good source of protein and essential vitamins and minerals, including vitamin D, choline, and selenium. They’re also a good source of healthy fats, which can help reduce inflammation.

14. Berries

Berries, including strawberries, raspberries, and blackberries, are packed with antioxidants and fiber. They’re also low in calories, making them a great snack for weight loss.

15. Tuna

Tuna is a lean protein that’s high in omega-3 fatty acids and vitamin D. Omega-3s can help reduce inflammation, and vitamin D is important for bone and immune system health.

16. Beans

Beans, including black beans, kidney beans, and chickpeas, are high in fiber, protein, and essential vitamins and minerals. They’re also a good source of plant-based protein for vegetarians and vegans.

17. Tomatoes

Tomatoes are high in vitamins A and C, which are important for vision and immune system health. They’re also a good source of lycopene, an antioxidant that may help prevent cancer.

18. Chia Seeds

Chia seeds are high in fiber, protein, and healthy fats, including omega-3s. They’re also a good source of calcium, which is important for bone health.

19. Carrots

Carrots are high in vitamin A, which is important for vision and skin health. They’re also a good source of fiber, which can help regulate digestion.

20. Walnuts

Walnuts are high in omega-3 fatty acids, which can help reduce inflammation and may improve heart health. They’re also a good source of protein and fiber.

21. Bell Peppers

Bell peppers are high in vitamins A and C, which are important for vision and immune system health. They’re also a good source of fiber, which can help regulate digestion.

22. Lentils

Lentils are high in fiber, protein, and essential vitamins and minerals, including iron and folate. They’re also a good source of plant-based protein for vegetarians and vegans.

23. Oranges

Oranges are high in vitamin C and potassium, which are important for immune system and heart health. They’re also a good source of fiber, which can help regulate digestion.

24. Flaxseeds

Flaxseeds are high in fiber, healthy fats, and lignans, which may help prevent cancer. They’re also a good source of plant-based omega-3s.

25. Garlic

Garlic is high in antioxidants and may help reduce inflammation. It’s also been shown to improve heart health by lowering cholesterol levels.

26. Mushrooms

Mushrooms are high in vitamin D, which is important for bone and immune system health. They’re also low in calories and a good source of fiber.

27. Pumpkin Seeds

Pumpkin seeds are high in healthy fats and protein, and they’re also a good source of zinc, which is important for immune system health. They’re also a good source of magnesium, which can promote relaxation and improve sleep.

28. Cabbage

Cabbage is high in vitamin C, which is important for immune system health. It’s also a good source of fiber and may help reduce inflammation in the body.

29. Ginger

Ginger has anti-inflammatory properties and may help reduce nausea. It’s also been shown to improve digestion and may help reduce pain and soreness in the muscles.