Superfoods get a lot of buzz. However, they are among the healthiest food choices to consume daily. There needs to be an actual quantitative definition of superfoods. Still, at EatingWell, we see them as multitasking food items brimming with nutrients that fight disease and are packed into a tasty shape (think blueberries with antioxidants).

Some super-healthy foods may be priced too high or difficult to locate to be a part of our daily eating habits (ahem, the goji berry) or something that you’d only indulge in once a time (sardines. We’re thinking of you). We’re all about trying new food items–and variety is crucial to the healthiest lifestyle, but we sought simple superfoods to incorporate into your daily diet. It doesn’t matter how nutritious an item is if you take it out of your diet.

The most nutritious diets and available foods focus on real, whole food, including plenty of fruits and vegetables and entire grains, healthy foods rich in protein, fats, and a low amount of added salt and sugar. Although many other foods are good for you, they aren’t on this list — like beets, bananas, and lentils–it’s an excellent place to begin when you’re trying to incorporate more nutritious food items into your diet.

Here is a list of easy-to-eat, simple-to-find, everyday superfoods that make eating a healthy diet easy and tasty.

Berries

All fruits All berries are excellent food sources for fiber–a vital nutrient many Americans lack enough. Fiber is essential to keep your digestive system in good shape and working order, keeping you full and satisfied, and is beneficial to your health. Every berry is good for your health, so mix them up. In the winter months, when the berries aren’t in bloom, take frozen fruits (without sweetness enhancers) and add them to smoothies, oatmeal, or the frozen ones thawed in yogurt. The berries of the rhubarb (one of the most nutritious foods to eat for breakfast and to lose weight) contain the highest fiber, with 8 grams per cup. They also have the compound ellagic acid, which is believed to be that has anti-cancer properties. The exact quantity of blueberries contains only half the fiber (4 grams); however, it is loaded with antioxidants called anthocyanins. They could help maintain your memory when you get older. One cup of strawberry provides the equivalent of 3g of fiber but is more than a full day’s recommended amount of vitamin C, a skin-firming vitamin.

Eggs

A good source of quality vegetarian protein eggs can strengthen your meals. Eggs contain around 70 % calories as well as 6g of protein. Egg yolks also contain Zeaxanthin and Lutein, two antioxidants that help maintain healthy eyes. Research released in 2019 in the journal PLOS One connects zeaxanthin and lutein with a lower risk of developing age-related macular, the most common cause of blindness among people older than 65. Lutein can also protect the skin against UV damage.

Sweet Potatoes

Sweet potatoes are so vibrantly orange due to their beta and alpha-carotene. Your body transforms the substances into active forms of vitamin A. Vitamin A aids in keeping your bones, eyes, and immune system in good shape. They also function as antioxidants, eliminating free radicals that can cause diseases. A moderate sweet potato (about 1/2 cup) can provide almost four times the daily amount of vitamin A. In addition, it contains B6 and vitamin C manganese, potassium, zeaxanthin, and lutein.

Broccoli

This superfood is packed with vitamin A, C, and K (which assists in maintaining bone health) and folate. Another reason broccoli is often an upper position in “superfoods” lists: it offers a nutritious dose of Sulforaphane, which is a form of isothiocyanate thought to prevent cancer by working to boost our body’s natural detoxification enzymes.

Oats

Oats are a staple breakfast and a great superfood. Oats are an easy way to increase the fiber you consume and make the perfect breakfast. Oats are also an all-grain grain; plain oatmeal contains no added sugar. To make a superfood-rich snack or meal, start with oats plain and transform them into something like blueberry oatmeal cakes, homemade granola for enjoying with yogurt and fruit, or homemade energy bites made with peanut butter.

Spinach

Dark leafy greens do a body good. Spinach is loaded with vital nutrients, including vitamins A C, and K as along with some minerals like iron, fiber, magnesium, potassium, as well as vitamin E. Studies have shown the consumption of more vegetables such as spinach helps you lose weight, lower the risk of developing the disease, keep your brain healthy and fight cancer.

Tea

Research has shown that drinking tea regularly can reduce the risk of developing Alzheimer’s disease or diabetes, and some cancers. Additionally, you will have healthier gums and teeth with stronger bones. Tea is a rich source of the class of antioxidants known as flavonoids. Whatever type of tea you pick, it is possible to maximize the effectiveness of flavonoids by drinking it fresh in the form of a tea that has been brewed. If you want to keep an iced tea batch in the refrigerator, add a bit of lemon juice. The vitamin C and the citric acid present in the juice of lemon citrus, lime, or lemon can help preserve the flavonoids.

Nuts

What’s the best thing about nuts? They’re loaded with polyunsaturated oils and magnesium, two essential cardiovascular health elements. These nutrients can also protect against insulin resistance which can cause diabetes. Antioxidant substances present in nuts, like resveratrol and ellagic acid, could reduce wear and tear on your body due to free radicals. This reduces inflammation, which could reduce the risk of developing cancer. In addition, nuts supply insoluble fiber that studies suggest can help keep you healthy by providing beneficial gut bacteria. Spread Nut Butter on toast, then grab the handful of nuts for snacks or create your trail mix.

Oranges

Oranges are an under-appreciated fruit. Oranges are a plentiful supply of Vitamin C. One orange (or one cup of OJ) offers a whole daily dose. Vitamin C produces white blood cells and antibodies that fight infections. It’s also an antioxidant that can defend cells from free radical damage and is essential in producing collagen that strengthens skin. Oranges are also rich in folate and fiber.

Yogurt

Yogurt is a source of probiotics (also known as “good bacteria” that ensure our guts are healthy. Yogurt is also a good source of calcium. A cup of yogurt is almost half of the recommended daily calcium intake and provides potassium, phosphorus, zinc, riboflavin, zinc, vitamin B12, and protein. Try Greek-style yogurt for an even more significant protein boost, and whenever you can, go for plain. The flavored yogurts tend to add plenty of sugar, adding calories but no nutritional value.

The Bottom Line

While superfoods might not be quantifiable, the food items labeled as such are considered healthy enough to consume every day. Superfoods aren’t just delicious and loaded with antioxidants and nutrients that boost your health. Add berries to your oatmeal or sweet potatoes to your grain bowl, eat the occasional nut, or enjoy the benefits of superfoods daily.