Best Foods to Eat Every Day: Evidence-Based Superfoods

Evidence-Based Foods to Eat Every Day: Simple Choices for Better Health

When it comes to healthy eating, the question people often ask is: “What are the healthiest foods to eat every day?” You don’t need exotic powders or expensive superfoods to support your health. The truth is, some of the most powerful choices are simple, affordable staples that you can find in any supermarket.

Beans, berries, greens, and seeds (the “BBGS”) are everyday superfoods backed by strong scientific evidence. Eating them regularly can help lower cholesterol, protect your heart, support gut health, and even reduce the risk of chronic disease. In this guide, we’ll explore why these foods are so beneficial, along with other evidence-based additions that deserve a place on your plate.

The BBGS You Should Eat Every Day

Healthy superfoods – beans and lentils, mixed berries, leafy greens, and assorted seeds and nuts – nutrient-dense foods rich in fibre, protein, antioxidants and healthy fats — These four powerhouse foods—beans, berries, greens, and seeds (BBGS)—are your ticket to better health. Here’s why:

Beans & Lentils

Packed with protein, fibre, and essential minerals, beans and lentils are a low-cost, nutrient-dense way to boost your diet. Studies show they help manage blood sugar levels, reduce cholesterol, and support heart health. Plus, they’re rich in prebiotic fibres that feed your microbiome and fight inflammation.. Learn more about how prebiotics and probiotics affect gut health in our Probiotics vs Prebiotics blog

Berries

Blueberries, strawberries, raspberries, and other berries are bursting with vitamins, fibre, and antioxidants like anthocyanins. These compounds have been linked to improved heart health, brain function, and even protection against certain cancers. Regular berry consumption may also help regulate blood sugar and support a healthy weight and is are excellent detox-supporting foods.

Greens

Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, rich in vitamins A, C, K, and minerals like iron and calcium. They also contain antioxidants that protect cells from damage and are linked to a lower risk of chronic diseases, including heart disease and type 2 diabetes.

Seeds & Nuts

Seeds and nuts—like chia, flax, sunflower seeds, almonds, and walnuts—are small but mighty. They’re packed with healthy fats, fibre, protein, and micronutrients like magnesium and zinc. Regular consumption has been shown to improve cholesterol levels, support brain health, and even reduce inflammation.

Why These Foods Are So Good for You

The magic of BBGS lies in their rich nutrient profiles:

- Loaded with Phytochemicals: These foods are rich in compounds like carotenoids, flavonoids, and phenolic acids, which have powerful antioxidant and anti-inflammatory effects.

- Gut Health Champions: High in fibre, BBGS support gut health by feeding beneficial bacteria and promoting regular digestion.

- Nutrient-Dense: They provide essential vitamins and minerals that are crucial for everything from bone health to immune function.

- Chronic Disease Fighters: Regularly eating these foods has been linked to a reduced risk of heart disease, certain cancers, type 2 diabetes, and cognitive decline.

Other Nutrient-Rich Foods to Add to Your Plate

While the BBGS are a fantastic start, there are other evidence-backed foods you should consider adding to your daily diet:

Avocado

Rich in heart healthy monounsaturated fats, fibre, and potassium, avocados are great for heart health, supporting weight management, and reducing inflammation.

Eggs

Packed with high-quality protein, essential amino acids, and nutrients like choline (important for brain health), eggs are a versatile, nutrient-dense food. Plus, they contain antioxidants like lutein and zeaxanthin, which are great for eye health.

Cruciferous Vegetables (e.g., Broccoli, Cauliflower, Brussels Sprouts)

These veggies are loaded with vitamins, fibre, and compounds like sulforaphane that have been shown to have anti-cancer properties. They also support detoxification pathways in the body.

Dark green vegetables purple cruciferous

How to Get More BBGS (and More) into Your Daily Routine

Here are some easy ways to make these nutrient-packed foods a regular part of your diet:

1. Keep Tinned Beans and Lentils Handy: Add them to soups, stews, salads, or mix with grains like rice and quinoa.

2. Stock Up on Frozen Berries and Seasonal Fruits: Frozen berries are just as nutritious as fresh ones and perfect for smoothies, snacks, or topping porridge.

3. Buy Seasonal Greens or Keep Frozen Spinach/Kale on Hand: Add a handful of greens to your meals—stir into soups, blend into smoothies, or sauté as a side dish.

4. Grab Nuts and Seeds: Keep a jar of unsalted nuts or seeds within easy reach for quick snacks, or sprinkle them over salads, porridge, or yoghurt.

5. Try New Combinations: Mix greens into omelettes, add chickpeas to rice bowls, or snack on a few nuts with a piece of fruit.

The Bottom Line

You don’t need exotic superfoods to eat well. Simple, everyday foods like beans, berries, greens, seeds, and a few other nutritional stars offer powerful health benefits that are well-supported by science. By incorporating these foods into your daily routine, you’re making small changes that can add up to significant improvements in your overall health. So, keep your shopping list simple, mix up your meals, and enjoy the everyday superfoods that truly nourish your body.

If you’re ready to take the next step and create a nutrition plan tailored to your unique health goals, book a discovery call with Dr Avni at The Holistic GP Clinic today