9 Foods You Already Eat That Are Awesome for Your Health

With all the talk in the media about the latest “superfoods,” it’s easy to overlook the healthy foods you already consume daily. Indeed, you don’t need to incorporate an obscure, exotic fruit or vegetable into your diet to improve your health. Regain confidence in the array of nutritious foods you already enjoy. Here are nine common foods that are excellent for your health.

1Tomato

Tomatoes, a popular summer food, come in hundreds of varieties to suit different tastes. Although they peak in flavor and nutritional value in the summer, tomatoes are available year-round. Whether it’s through salsa, marinara sauce, canned tomatoes, or soups, there are countless ways to enjoy tomatoes, even if you prefer them not fresh.

Why Is it Healthy? Tomatoes are celebrated for their high antioxidant content, including lycopene, a carotenoid that supports bone health and more. Nutritionally, they are an excellent source of vitamin C, biotin, molybdenum, and vitamin K.

Tomatoes have also been recognized for their beneficial effects on cardiovascular and skin health.

Tip: The redder the tomato, the more lycopene it contains. For optimal nutrition, use fresh tomatoes when they are in season!

2Yogurt

In recent years, yogurt has been thrust into the healthy spotlight—and rightfully so. Millions now start their day with a healthy dose of yogurt. But why is it considered healthy?

Why Is it Healthy? Yogurt is produced by adding probiotics to milk and/or cream, resulting in a thicker, fermented product. These "friendly" bacteria are vital for a healthy digestive system. In addition to its probiotic benefits, yogurt is an excellent source of calcium and protein.

Tip: Opt for Greek yogurt to maximize protein content, and always check the nutrition label to avoid added sugars and artificial sweeteners.

3Sweet Potato

Move over, white potatoes—sweet potatoes are now taking center stage! Their versatility in the kitchen has boosted their popularity; whether baked whole, sliced into fries or discs for roasting, diced for a hash, or used in brownies and other baked goods, sweet potatoes offer a natural sweetness that complements both savory and sweet dishes.

Why Is it Healthy? Sweet potatoes are loaded with vitamins and minerals, rich in vitamins A, C, B5, B6, and E, potassium, and manganese. An average-sized sweet potato provides well over 100% of your daily vitamin A requirement.

Sweet potatoes are available in a range of colors, from the well-known orange to purple, red, and white, each with slightly varying antioxidant profiles; purple sweet potatoes have the highest antioxidant content.

Tip: Explore the different colors of sweet potatoes to discover varying flavors and textures. Find your favorite!

4Garlic

Garlic is a fundamental kitchen staple that is incredibly easy to incorporate into your diet in various forms: fresh cloves, pastes, minced, powder, and oils. If cooking with garlic seems too troublesome, it is also readily available and affordable in supplement form.

Why Is it Healthy? Garlic is nutrient-rich yet low in calories. It's high in manganese, vitamins B6 and C, and selenium. Research has indicated that garlic can enhance immune function and shorten the duration of illnesses like the common cold. It is also abundant in antioxidants, which may help regulate blood pressure and cholesterol levels.

Tip: For the greatest nutritional benefit, use fresh garlic and add it towards the end of cooking. Fresh garlic bulbs can last at least a month when stored correctly!

5Onion

Onions are a pantry staple for many and adding onions to a dish is a common practice for cooks. However, many might not realize the health benefits they're adding to their meals by including onions.

Why Is it Healthy? Onions are a good source of vitamin B6, potassium, manganese, and folate. They are also rich in the antioxidant quercetin, which may promote cardiovascular health and boost energy levels.

Tip: Avoid over-peeling your onions! The highest concentrations of flavonoids, including quercetin, are found in the outer layers.

6Coconut Oil

Coconut oil has become a staple in many pantries and features in numerous online recipes. With a smoke point of approximately 350° F, it is suitable for medium-heat cooking.

Why Is it Healthy? Coconut oil is rich in saturated fats, primarily in the form of medium-chain triglycerides (MCTs), which the body utilizes as a quick energy source. These MCTs have been shown to increase energy expenditure compared to other fats, which can aid in fat burning. The fatty acids in coconut oil may also enhance brain performance.

Coconut oil is also used for cosmetic purposes; it's an excellent moisturizer and can protect hair from damage. Additionally, it is used in oil pulling, a technique for oral health. We’ve compiled a list of 50 popular uses for coconut oil in a separate post.

Tip: Always choose organic, extra virgin coconut oil to avoid processed alternatives.

7Strawberry

Strawberries are a favorite for many, their delightful taste making them highly popular. Fortunately, they are also very beneficial for your health.

Why Is it Healthy? Strawberries are an excellent source of vitamin C and also provide a good amount of fiber, manganese, and potassium. Their vibrant red color indicates a high content of phytonutrients and antioxidants.

Tip: Strawberries are versatile and can be added to any meal. Try topping your morning cereal, oatmeal, yogurt, or toast with chopped strawberries, enjoy them as a snack, or pair them with a square of chocolate to end your night.

8Carrot

Even those who are not fond of vegetables often enjoy carrots. They are the first to be chosen from a veggie tray and can be enjoyed raw, roasted, pickled, baked, or boiled.

Why Is it Healthy? Carrots are a rich source of vitamin A, biotin, vitamin K, and potassium. They are also high in the antioxidants lutein and carotene, which are essential for eye health.

Tip: You can also eat the tops of carrots! If you buy carrots with greens attached, consider adding them to salads or making a pesto.

9Broccoli

Broccoli is a familiar vegetable in many households and is commonly found fresh or frozen in grocery stores. Many parents negotiate with their children to encourage them to eat broccoli, and for good reason—it's packed with health benefits.

Why Is it Healthy? Broccoli is exceptionally high in vitamin C; just a half-cup of raw broccoli provides 70% of the recommended daily intake. It also boasts high amounts of vitamin K1, folate, potassium, manganese, iron, and various antioxidants.

Tip: For the best flavor and nutrition, consume fresh broccoli within a few days of purchase or harvest. If you can't use it promptly, blanch and freeze it for up to 12 months.