There are many nutrient-dense foods that can provide a wide range of health benefits when consumed as part of a balanced diet from lowering your risk of serious chronic diseases such as heart attack, cancer and stroke, to helping improve blood sugar levels.

Here are 15 of the healthiest foods that you should include in your regular diet as often as possible:

Leafy Greens.

Leafy greens like spinach, kale, and Swiss chard are packed with vitamins and minerals, such as vitamin K, vitamin C, iron, and calcium. They are also high in fiber, which can help support digestion and promote feelings of fullness.

Berries.

Berries like blueberries, strawberries, and raspberries are loaded with antioxidants, which can help protect cells from damage caused by free radicals. They are also rich in fiber and vitamin C.

Eggs.

Eggs are a great source of protein, vitamins, and minerals. They are also rich in healthy fats, making them an excellent addition to any diet.

Olive Oil.

Olive oil is high in healthy monounsaturated fats, which can improve heart health and reduce inflammation. It is also a good source of antioxidants.

Broccoli.

Broccoli is packed with vitamins and minerals like vitamin C, vitamin K, and folate, as well as fiber and antioxidants.

Green Tea.

Green tea is rich in antioxidants called catechins, which can help reduce inflammation, improve heart health, and support brain function.

Nuts and Seeds.

Nuts and seeds are a great source of healthy fats, protein, and fiber. They also contain a variety of vitamins and minerals, such as vitamin E, magnesium, and zinc.

Whole Grains.

Whole grains like oats, quinoa, and brown rice are a good source of fiber, which can help support digestion and reduce the risk of chronic diseases like heart disease and type 2 diabetes.

Fish.

Fish like salmon, tuna, and sardines are high in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease. They are also a good source of protein and other important nutrients like vitamin D.

Cruciferous Vegetables.

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are rich in vitamins and minerals, including vitamin C, vitamin K, and folate. They also contain compounds like sulforaphane, which can help reduce the risk of cancer.

Legumes.

Legumes like beans, lentils, and chickpeas are a great source of plant-based protein and fiber. They are also rich in iron, folate, and other important nutrients.

Sweet Potatoes.

Sweet potatoes are a good source of fiber, vitamins, and minerals, including vitamin A, vitamin C, and potassium. They also contain antioxidants that can help protect cells from damage.

Avocado.

Avocado is a rich source of healthy fats, fiber, and antioxidants. It also contains a variety of vitamins and minerals, including vitamin K, potassium, and folate.

Yogurt.

Yogurt is a good source of protein, calcium, and probiotics, which can help support gut health. Choose plain or Greek yogurt to avoid added sugars.

Tomatoes.

Tomatoes are high in antioxidants and the nutrient lycopene, which has been linked to a reduced risk of heart disease and certain cancers.

The list above is a minute sample of healthy foods that can help benefit your overall health and wellness, by consuming fresh, unprocessed fruit, vegetables and whole grains, not only are you ensuring that the foods you are nutrient-dense but, that they are free from a range of additives and preservatives linked to a higher increase in illness, including obesity.