5 Nutrient-Rich Foods You Should Eat Every Day (or at Least Often)

But here’s the good news: building a healthier body doesn’t have to mean cutting out everything you love. In fact, sometimes the best approach is to add, not subtract. Think of it as upgrading your plate rather than restricting it.

So what exactly should you be adding?

I spoke with Teresa Fung, adjunct professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, to find out which foods truly deserve a regular spot in your routine. Her picks are delicious, satisfying, and most importantly backed by science.

Here are five everyday (or nearly everyday) foods that can quietly transform your health from the inside out.

 1. Salmon: The Brain and Heart’s Best Friend

This glistening pink fish isn’t just a restaurant favorite it’s one of nature’s most potent superfoods. Salmon is loaded with omega-3 fatty acids, the kind of “good fat” that helps your heart, sharpens your brain, and may even lift your mood.

It’s also a great source of vitamin D, which supports bone health and immune function, a welcome bonus if you don’t see much sunlight.

While eating salmon every day might be ambitious (and a little pricey), try to fit it in once or twice a week. Grill it, bake it, or toss it into a salad with lemon and herbs.

 2. Brussels Sprouts: The Underrated Green Powerhouse

Brussels sprouts might have a bad reputation, but these miniature cabbages are nutrient dynamos. Half a cup contains just 28 calories, yet it’s brimming with vitamins A, C, and K, as well as potassium and folate.

Even better, they belong to the cruciferous vegetable family, which means they’re packed with antioxidants and bioactive compounds that help your body fend off cellular damage.

If you’re in the “no thanks” camp because of their bitterness, try roasting them. A drizzle of olive oil and a pinch of salt can transform Brussels sprouts into caramelized, nutty bites of joy.Add some chopped walnuts or almonds for a nutritional boost and added crunch (see below).

3. Blueberries: Little Fruits, Huge Advantages

Despite their modest size, blueberries are packed with nutrients. Packed with antioxidants, particularly vitamin C, they aid in the fight against oxidative stress, which is the wear and tear on cells that causes aging.

In addition to having only 56 calories per 100 grams, blueberries are high in fiber and vitamin A, which support good digestion and radiant skin.

Not in season? No problem. Swap in pomegranates, cherries, or even blackberries. Another great year-round choice is frozen blueberries, which are ideal for adding to smoothies or plain yogurt for a nutrient-dense, refreshing snack.

4. Nuts: The Little Energy Bombs of Nature

A handful of nuts is one of the most adaptable and enjoyable snacks. Nuts that are high in protein, good fats, and vitamin E, such as almonds, walnuts, pistachios, and even peanuts (which are actually legumes), support healthy cells and supple skin.

The secret is moderation. Because nuts are high in calories (up to 200 per ounce, depending on the variety), try to limit your intake to a modest handful rather than an entire bowl. Select unsalted varieties to prevent excess sodium, and savor them as a crisp garnish for salads and yogurt or as a lunchtime snack.

5. Plain Yogurt: The Greatest Friend for the Gut

A silent nutritional hero, plain yogurt is cold, creamy, and deliciously tangy. It’s packed with probiotics beneficial bacteria that support digestion and strengthen your immune system along with protein, calcium, magnesium, vitamin B12, and healthy fats.

For maximum benefit, skip the flavored varieties (which can hide surprising amounts of sugar). Instead, go for plain yogurt and customize it yourself. Add a handful of blueberries for sweetness and a sprinkle of nuts for texture, a trifecta that covers three of the superfoods on this list in one simple bowl.

Last Remark: Do not subtract, add

Eating healthily does not have to be a chore or a punishment. Focus on adding meals that energize, nourish, and fulfill rather than stressing over what to eliminate.

Vibrant, nutrient-dense foods like salmon, Brussels sprouts, blueberries, almonds, and yogurt naturally push away less healthful items from your plate without making you feel deprived.

One bite at a time, small decisions taken regularly can change both your relationship with food and your overall health.