Eating a balanced and healthy diet helps you live longer. That’s a well known and documented fact, but what foods top the list? Finding the right balance of nutrition can be challenging, especially with studies saying different things from year to year. One year butter is in, the next it’s out. One year eggs are a good source of protein, and the next they are chock full of bad cholesterol. These 10 super foods offer exceptional benefits, with no confusion. Studies only discover more benefits as time goes on.

Almonds

All nuts offer a good source of healthy protein, and almonds are among the best. Not only does a one ounce serving give you 12 percent of your daily protein, it also comes with a ton of vitamins and nutrients. They are low in saturated fat, but high in zinc, calcium, folic acid, magnesium, Vitamin E and phytochemicals. In fact, one study showed that eating almonds five times a week could reduce the risk of heart attack by up to 50 percent. That’s huge.

Beans

They really are good for your heart, even though they make you fart. Beans offer an almost perfect protein. They contain tons of fiber and no cholesterol. Replacing most meat with beans gives you a diet that improves your heart health, regulates your blood sugar and helps keep your digestive tract in top working order. You might toot after eating, but you’ll be eating them for a long time to come.

Whole Grains

You’ve probably heard that processed flour doesn’t exactly make for a healthy diet, but whole grains are a whole new ball game. They contain tons of both soluble and insoluble fiber, along with a host of other nutrients. Barley offers 54 percent of the recommended daily allowance of fiber, in a single serving! Oatmeal makes a great breakfast, offering long-term energy without the crash you get on typical breakfast cereals.

Fatty Fish

Sure, you know you need to avoid fatty foods, but that doesn’t apply to fish. The fattier the better, as long as it isn’t added fat. Avoid the fried versions, but fatty fish like Salmon, Tuna and Mackerel are rich in omega-3 fatty acids, a ton of vitamins and minerals, and offer easy to digest protein that doesn’t come with a side of carcinogens like red meats and pork.

Dark Chocolate

A little bit goes a long way, and the darker the better, but this super food masquerading as a candy bar is packed full of anti-oxidants. It promotes heart health, improves blood flow and can reduce blood pressure. When eaten in moderation, dark chocolate goes from an indulgence to a highly nutritious snack.
Bananas

Full of potassium and fiber, this fruit has some amazing benefits. The potassium helps your muscles work longer and harder, without cramping, while also improving heart health. The fiber keeps your digestive system working smoothly, and it is full of natural sugars, giving you a nice energy bump to start the day, without the noon downer as you fight off the sugar and caffeine crash from your morning coffee.

Grapefruit

Staying lean definitely helps with a number of potential health problems, and grapefruit helps with staying lean. The grapefruit diet has been around for almost a century because it works. Eating half of a grapefruit before meals really does help block fat absorption, letting you tackle weight loss, without calorie counting or diet restrictions. Of course, they can also black absorption of certain medications, so be sure to talk with your doctor if you are on any prescription medications.
. Sweet Potatoes - Starchy vegetables often hit the no list when you are dieting, but not these orange roots. Offering 35 percent of your daily dose of beta carotene, they also make a great alternative to regular potatoes. They are lower on the glycemic index, offering a slow release of carbohydrates, the body’s energy source. They may even lower blood sugar, making them a must have addition to any diabetic diet.

Blueberries

All berries offer a variety of vitamins and nutrients, without any pesky cholesterol or fat, and very little sugar. Blueberries hit the super food list for their high count of anti-oxidants, in addition to all the other benefits found in berries. A whole cup contains a measely 60 calories, but a lot of Vitamin C, A, E and B-complex components like niacin, folates and pantothenic acid.

Green Tea

For thousands of years, green tea has been the go to beverage in China, Japan and several other Asian countries. It has been used to help everything from arthritis to bad breath, and that only scratches the surface. It helps prevent cancer and heart disease, while also boosting weight loss. Cold-brewed is the way to go, so avoid steeping in boiling water. That only kills off the good nutrition.

These are just a few of the super foods out there. Adding in just a couple to your daily diet can dramatically improve your life expectancy and improve expected quality of life.