Eating these 7 healthy foods will make a positive difference in your health and fitness. If you want to get the most nutritional value per calorie, then you need to eat these 7 superfoods.

(1) Kale
This dark green leafy vegetable has more Vitamin A than any other food and 1 cup has almost as much Vitamin C as an orange. It’s full of antioxidants which fight cancer and other diseases.


(2) Sardines
These little fish are packed full of omega-3 fats which boost your mood, and since they are low on the food chain, they don’t have toxins like other big fish.


(3) Pomegranate
Eat this colorful fruit or drink its juice. Either way you will get tons of antioxidants and plant nutrients that fight off heart disease, cancer, and Alzheimer’s. Plus, ½ cup of pomegranate seeds has 4 grams of fiber.


(4) Oatmeal
Oatmeal isn’t a sexy superfood, but studies show it can keep you healthy enough for vigorous activity by lowering your “bad” LDL cholesterol. It’s also considered a “slow release carbohydrate”—making it a perfect choice to eat about 3 hours before exercising.


(5) Quinoa
Often mispronounced, this tiny whole grain, “KEEN-wah” has both protein and fiber. It cooks in about 15 minutes, and the combo of protein and fiber means you will feel full longer.


(6) Kefir
Also another hard one to pronounce, “kuh-FEER” is like yogurt in a glass. It’s a fermented dairy beverage with probiotics that you drink. It helps your immune system and provides almost 30% of your daily calcium. It can be used to make smoothies, too.


(7) Lentils
Lentils are the most inexpensive superfoods that packs a punch. Just a ½ cup has almost 10 grams of protein and 8 grams of fiber plus iron and folate. It can be added to almost dinner recipe.