These Superfoods Belong In Every Healthy Diet

2. Legumes

This broad category includes red, black, and garbanzo beans, soybeans, and peas. Legumes are an excellent source of fiber, folate, and plant-based protein.


Studies show they can help reduce the risk of heart disease. Legumes are used as an important ingredient in vegan meat and dairy substitutes. They are a significant source of protein, dietary fiber, carbohydrates, and minerals.


3. Yogurt

Yogurt is a food produced by the bacterial fermentation of milk. It is a good source of calcium and protein, yogurt also contains live cultures called probiotics.


These “good bacteria” can protect the body from other, more harmful bacteria. A 100-gram amount provides 406 kilojoules (97 kcal) of dietary energy. As a proportion of the Daily Value (DV), a serving of yogurt is a rich source of vitamin B12 (31% DV) and riboflavin (23% DV), with moderate content of protein, phosphorus, and selenium (14 to 19% DV; table).