We all have some idea of how our diet can affect our health. However, the truth is that our diets are more foundational to our health than we may realize. Even symptoms like brain fog, bloat, skin issues, dryness, and mood swings can all be related to the food we eat.
Today, we're going to take a culinary adventure and explore 12 foods that you might want to consider adding to your daily diet to help support your wellness.
Why Do Everyday Foods Matter?
When you think of superfoods, it's easy to picture exotic berries from distant lands or unusual roots with hard-to-pronounce names. But did you know that many superfoods are likely already sitting in your pantry or fridge? The truth is, everyday foods can be super, too.
These power-packed items are rich in vitamins, minerals, and antioxidants that our bodies need to function optimally. Eating these foods every day can support various aspects of your health, from glowing skin and shiny hair to smooth digestion and heart health.
When your body feels good, your mood often lifts, too. Think of superfoods as nature’s own supplement. Rich in vitamins and minerals, these foods are here to support you throughout your day.
What Makes a Food Worth Eating Every Day?
To earn a spot on the "everyday foods" list, an item must be nutrient-dense, meaning it's packed full of beneficial components like vitamins, minerals, fiber, and healthy fats.
Availability is another crucial factor. If it's an exotic fruit that you can only find once a year, it's probably not going to make it to the everyday list. Lastly, we look at versatility. The more ways you can use a food, the easier it is to eat it regularly. Think of how many ways you can use avocados — you can use them in salads, on toast, as a creamy smoothie addition, and even as a healthy swap in baking.
12 Everyday Foods To Support Your Health
Now that we have our guide to everyday foods, it's time to introduce our heroes. These 12 foods are staples that can be easily found in your local grocery store, are versatile in their use, and pack a nutritional punch.
1. Berries
Let's kick off our list with a sweet treat — berries. Whether it's blueberries, strawberries, raspberries, or blackberries, these little gems are incredibly nutrient-dense. They're packed with antioxidants, vitamins (especially vitamin C), and fiber, while being relatively low in calories.
Eating berries can support heart health, boost your immune system, and even help protect your skin from damage. They're also deliciously versatile.
You can throw them into your breakfast cereal or yogurt, blend them into smoothies, or eat them as a refreshing snack. They can even add a burst of natural sweetness to salads.
2. Leafy Greens
There's a reason your mom insisted you finish your greens. Leafy greens like spinach, kale, and Swiss chard are rich in vitamins A, C, K, and many B vitamins. They're also great sources of dietary fiber, calcium, and other minerals.
Consuming leafy greens can support heart health, enhance bone strength (thanks to high vitamin K), and boost your immune system. You can add them to salads, smoothies, stir-fries, or even sneak them into pasta sauces or stews.
If you’re struggling to find ways to eat your greens but want to take advantage of the health benefits of fiber, consider taking Sparkle Fiber®. Full of veggie-based fiber, take one to three capsules daily to support your digestive system.*
3. Nuts and Seeds
Nuts and seeds such as almonds, chia seeds, flaxseeds, and walnuts are your best friends when it comes to healthy fats and fiber. They're also generally a good source of plant-based protein and are packed with various vitamins, minerals, and antioxidants.
Regular consumption of nuts and seeds can help manage weight, support heart health, and even support brain function. Enjoy them as a snack, sprinkle them over your breakfast or salad, or add them to your baked goods.
4. Avocados
Who doesn't love the rich, creamy texture of avocados? But it's not just the taste and texture that makes them a must-eat food. Avocados are packed with healthy fats, fiber, and a plethora of vitamins and minerals, contributing to heart health, vision, and digestion. Add avocados to your salads, spread them on toast, or blend them into smoothies for a creamy twist.
5. Sweet Potatoes
Sweet potatoes are not only delicious, but they're also a powerhouse of nutrition. They're rich in fiber, vitamins (particularly vitamin A), and minerals. This starchy vegetable can support eye health, boost your immune system, and even aid in maintaining healthy blood pressure.
You can bake, roast, or steam sweet potatoes and even blend them into smoothies.
6. Bell Peppers
Whether they’re red, yellow, or green, bell peppers are a fantastic addition to your daily diet. They're incredibly rich in vitamin C, other antioxidants, and fiber.
Including bell peppers in your diet can help strengthen your immune system, improve eye health, and they may even have soothing benefits when it comes to digestive irritation. Add them to your salads, stir-fries, or snack on them raw with a delicious hummus dip.
7. Turmeric
Turmeric is renowned for its health benefits, largely thanks to a compound called curcumin. It's known for its powerful soothing effects and is a very strong antioxidant.
Incorporating turmeric into your meals can boost your immune system, aid digestion, and even support brain function. Its bright color and warm flavor make it a great addition to smoothies, curries, or a cozy cup of golden milk.
If you’re experiencing digestive upset or bloat, you can also try taking our Bye Bye Bloat® supplement. Full of digestive enzymes, dandelion root, and fenugreek, these daily supplements can help ease bloating and promote healthy digestion.*
8. Quinoa
Quinoa, often described as a super-grain, is indeed super when it comes to its nutritional profile. It's an excellent plant-based protein source and is rich in fiber, B vitamins, and minerals like magnesium and manganese.
Including quinoa in your daily diet can support weight management, heart health, and digestion. You can swap your regular rice or pasta with quinoa or enjoy it all on its own for an extra dose of fiber.
9. Lentils
Lentils, part of the legume family, are a great source of plant-based protein and fiber. They're also packed with B vitamins, iron, and other minerals.
Incorporating lentils into your meals can support heart health, promote a healthy digestive system, and help manage weight. Plus, they're as versatile as they're healthy — you can add them to soups and salads or make them the star of your curry.
10. Greek Yogurt
Greek yogurt is a fantastic source of probiotics, the beneficial bacteria that support gut health. It's also rich in protein, calcium, and B vitamins.
Consuming Greek yogurt can aid digestion, support bone health, and even contribute to weight management. Enjoy it with fruits, use it in smoothies, or as a healthier alternative to sour cream.
Plus, if you need an extra boost of probiotics, check out our Good Girl Probiotics®. These probiotics are specifically formulated to support vaginal health, encouraging your comfort throughout the day.*
11. Garlic
Garlic does more than just make your dishes flavorful. It's also known for its medicinal properties, thanks to a compound called allicin. Garlic can support heart health, boost your immune system, and even have soothing benefits.
Add it to your stir-fries, sauces, or marinades for an extra health boost.
12. Spinach
Last but certainly not least, we have spinach. This leafy green veggie is high in vitamins A, C, and K, as well as essential minerals like iron and calcium. It's also packed with plant compounds that have antioxidant benefits.
Including spinach in your daily diet can support eye health, minimize oxidative stress, and promote a healthy heart. Use it in your salads, blend it in smoothies, or cook it into your main dishes for a nutrient boost.
Wrap It Up
Maintaining a balanced, nutritious diet is a key part of wellness. By incorporating these 12 foods into your daily routine, you're fueling your body with a wide range of nutrients that can support your total body health. Just like how Love Wellness believes in a holistic approach to health, these foods provide a holistic way to nourish your body.
However, remember that everyone's dietary needs are unique. These foods are generally beneficial, but always listen to your body and consult with a healthcare professional if you have specific dietary concerns. And remember, wellness is a journey, not a destination — enjoy discovering what makes you feel your best!
Sources:
What Is a Superfood, Anyway? | Cleveland Clinic
Quick-start guide to nuts and seeds | Harvard Health
Avocados | The Nutrition Source | Harvard T.H. Chan School of Public Health
The Health Benefits of Red Bell Peppers | Cleveland Clinic
Quinoa | The Nutrition Source | Harvard T.H. Chan School of Public Health
Effect of garlic on cardiovascular disorders: a review | PMC