When it comes to eating well, it’s easy to get lost in trends, supplements, or over-the-top meal plans. But health is built on the basics—the foods that deliver the most nutrients per portion and support your body in every state. While everyone’s needs are unique, three foods consistently rise to the top for their long-term benefits.

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1. Leafy Greens

Spinach, kale, arugula, and Swiss chard are packed with vitamins A, C, and K, as well as folate, iron, calcium, and fiber. These nutrients strengthen bones, support immune function, and help to promote healthy digestion. Leafy greens are also rich in antioxidants that fight inflammation and protect cells from damage. They’re a simple addition to almost anything from smoothies and salads to bowls and wraps.

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2. Fatty Fish

Salmon, mackerel, sardines, and trout are great sources of omega-3 fatty acids. Omega-3s are proven to reduce inflammation, improve brain function, and protect heart health. Fatty fish are also high in protein, vitamin D, and selenium, making them ideal for energy and longevity. Aim for two servings a week, and if fresh fish isn’t available, high-quality canned salmon or sardines are more affordable and convenient alternatives.

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3. Legumes

Beans, lentils, and chickpeas are underrated staples that deserve more space on your plate. Full of fiber, plant-based protein, iron, and magnesium, legumes support steady energy, digestive health, and blood sugar balance. Their high fiber content also promotes satiety, making them a great choice for weight management. Legumes are incredibly versatile and budget-friendly, making healthy eating simple and accessible.

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Cover Photo by Sheri Silver