It’s easy to wonder which foods are healthiest.
A vast number
of foods are both healthy and tasty. By filling your plate with fruits,
vegetables, quality protein, and other whole foods, you’ll have meals that are
colorful, versatile, and good for you.
Here are 50
incredibly healthy foods. Most of them are surprisingly delicious.
1–6: Fruits and berries
Fruits and
berries are among the world’s most popular health foods.
These sweet,
nutritious foods are very easy to incorporate into your diet because they require
little to no preparation.
1. Apples
Apples are
high in fiber, vitamin C, and numerous antioxidants. They are very filling and
make the perfect snack if you find yourself hungry between meals.
2. Avocados
Avocados are
different than most fruits because they are loaded with healthy fats instead of
carbs. Not only are they creamy and tasty but also high in fiber, potassium,
and vitamin C.
3. Bananas
Bananas are
among the world’s best sources of potassium. They’re also high in vitamin B6
and fiber, as well as convenient and portable.
4. Blueberries
Blueberries are
not only delicious but also among the most powerful sources of antioxidants in
the world.
5. Oranges
Oranges are
well known for their vitamin C content. What’s more, they’re high in fiber and
antioxidants.
6. Strawberries
Strawberries
are highly nutritious and low in both carbs and calories.
They are
loaded with vitamin C, fiber, and manganese and are arguably among
the most delicious foods in existence.
Other healthy fruits
Other health
fruits and berries include cherries, grapes, grapefruit,
kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples,
plums, and raspberries.
7. Eggs
Eggs are
among the most nutritious foods on the planet.
They were
previously demonized for being high in cholesterol, but new studies show
that they’re perfectly safe and healthy (1
Trusted
Source
, 2
Trusted
Source
).
8–10: Meats
Unprocessed, gently cooked
meat is one of the most nutritious foods you can eat.
8. Lean beef
Lean beef is among the best
sources of protein in existence and loaded with highly bioavailable iron.
Choosing the fatty cuts is fine if you’re on a low-carb diet.
9. Chicken breasts
Chicken breast is low in fat
and calories but extremely high in protein. It’s a great source of many
nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating
that many carbs.
10. Lamb
Lambs are usually grass-fed,
and their meat tends to be high in omega-3 fatty acids.
11–15: Nuts and seeds
Despite being high in fat and calories, nuts and seeds may help you lose
weight (3
Trusted Source
, 4
Trusted Source
).
These foods are crunchy,
filling, and loaded with important nutrients that many people don't get enough
of, including magnesium and vitamin E.
They also require almost no
preparation, so they’re easy to add to your routine.
11. Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants,
magnesium, and fiber. Studies show that almonds can help you lose weight and
improve metabolic health (5
Trusted Source
).
12. Chia seeds
Chia seeds are among the
most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11
grams of fiber and significant amounts of magnesium, manganese, calcium, and
various other nutrients.
13. Coconuts
Coconuts are loaded with
fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are very
tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty
acids than most other nuts.
15. Walnuts
Walnuts are highly nutritious
and loaded with fiber and various vitamins and minerals.
16–25: Vegetables
Calorie for calorie,
vegetables are among the world’s most concentrated sources of nutrients.
There’s a wide variety
available, and it’s best to eat many different types every day.
16. Asparagus
Asparagus is a popular
vegetable. It’s low in both carbs and calories but loaded with vitamin K.
17. Bell peppers
Bell peppers come in several
colors, including red, yellow, and green. They’re crunchy and sweet, as well as
a great source of antioxidants and vitamin C.
18. Broccoli
Broccoli is a cruciferous
vegetable that tastes great both raw and cooked. It’s an excellent source of
fiber and vitamins C and K and contains a decent amount of protein compared
with other vegetables.
19. Carrots
Carrots are a
popular root vegetable. They are extremely crunchy and loaded with
nutrients like fiber and vitamin K.
Carrots are also very high in
carotene antioxidants, which have numerous benefits.
20. Cauliflower
Cauliflower is a very
versatile cruciferous vegetable. It can be used to make a multitude of healthy
dishes — and also tastes good on its own.
21. Cucumber
Cucumbers are one of the
world’s most popular vegetables. They’re very low in both carbs and calories,
consisting mostly of water. However, they contain a number of nutrients in small
amounts, including vitamin K.
22. Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur
compounds that have powerful biological effects, including improved immune
function (8
Trusted Source
).
23. Kale
Kale has become
increasingly popular because it’s incredibly high in fiber, vitamins C and K,
and a number of other nutrients. It adds a satisfying crunch to salads and
other dishes.
24. Onions
Onions have a very strong
flavor and are very popular in many recipes. They contain a number of bioactive
compounds believed to have health benefits.
25. Tomatoes
Tomatoes are usually
categorized as a vegetable, although they are technically a fruit. They
are tasty and loaded with nutrients like potassium and vitamin C.
More healthy vegetables
Most vegetables are very
healthy. Others worth mentioning include artichokes, Brussels sprouts,
cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss
chard, turnips, and zucchini.
26–31: Fish and seafood
Fish and other seafood tend to
be very healthy and nutritious.
They’re especially rich in
omega-3 fatty acids and iodine, two nutrients in which most people are
deficient.
Studies show that people who eat the highest amounts of seafood —
especially fish — tend to live longer and have a lower risk of many
illnesses, including heart disease, dementia, and depression ( 9
Trusted Source
, 10, 11).
26. Salmon
Salmon is a type of oily fish
that’s incredibly popular due to its excellent taste and high amount of
nutrients, including protein and omega-3 fatty acids. It also contains
some vitamin D.
27. Sardines
Sardines are small, oily fish
that are among the most nutritious foods you can eat. They boast
sizable amounts of most nutrients that your body needs.
28. Shellfish
Shellfish ranks similarly to
organ meats when it comes to nutrient density.
Edible shellfish include clams, mollusks, and oysters.
29. Shrimp
Shrimp is a type of crustacean
related to crabs and lobsters. It tends to be low in fat and calories but high
in protein. It’s also loaded with various other nutrients, including selenium
and vitamin B12.
30. Trout
Trout is another type of
delicious freshwater fish, similar to salmon.
31. Tuna
Tuna is very popular in
Western countries and tends to be low in fat and calories while high in
protein. It’s perfect for people who need to add more protein to their diets
but keep calories low.
32–34: Grains
Although grains have
gotten a bad rap in recent years, some types are very healthy.
Just keep in mind that they’re
relatively high in carbs, so they’re not recommended for a low-carb diet.
32. Brown rice
Rice is one of the most
popular cereal grains and is currently a staple food for more than half of the
world’s population. Brown rice is fairly nutritious, with a decent
amount of fiber, vitamin B1, and magnesium.
33. Oats
Oats are incredibly
healthy. They are loaded with nutrients and powerful fibers called beta
glucans, which provide numerous benefits.
34. Quinoa
Quinoa has
become incredibly popular among health-conscious individuals in
recent years. It’s a tasty grain that’s high in nutrients, such as fiber and
magnesium. It is also an excellent source of plant-based protein.
35–36: Breads
Many people eat a lot of
highly processed white bread.
For those trying to adopt a
healthier diet, it can be extremely challenging to find healthy breads. Even
so, options are available.
35. Ezekiel bread
Ezekiel bread may be the
healthiest bread you can buy. It’s made from organic, sprouted whole grains, as
well as several legumes.
36. Homemade low-carb breads
Overall, the best choice for
bread may be that which you can make yourself. Here’s a list of 15
recipes for gluten-free, low-carb breads.
37–40: Legumes
Legumes are another food
group that has been unfairly demonized.
While it’s true that legumes
contain antinutrients, which can interfere with digestion and absorption of
nutrients, they can be eliminated by soaking and proper preparation (12).
Therefore, legumes are a great
plant-based source of protein.
37. Green beans
Green beans, also called
string beans, are unripe varieties of the common bean. They are very popular in
Western countries.
38. Kidney beans
Kidney beans are loaded with
fiber and various vitamins and minerals. Make sure to cook them properly, as
they’re toxic when raw.
39. Lentils
Lentils are another
popular legume. They’re high in fiber and among the best sources of plant-based
protein.
40. Peanuts
Peanuts (which are legumes, not a true nuts) are incredibly tasty and high
in nutrients and antioxidants. Several studies suggest that peanuts can help
you lose weight (6
Trusted Source
, 7
Trusted Source
).
However, take it easy on
the peanut butter, as it’s very high in calories and easy to overeat.
41–43: Dairy
For those who can tolerate
them, dairy products are a healthy source of various important
nutrients.
Full-fat dairy seems to be the best, and studies show that people who eat
the most full-fat dairy have a lower risk of obesity and type 2 diabetes
(13, 14
Trusted Source
).
If the dairy comes from
grass-fed cows, it may be even more nutritious — as it’s higher in some
bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin
K2.
41. Cheese
Cheese is incredibly
nutritious, as a single slice may offer about the same amount of
nutrients as an entire cup (240 ml) of milk. For many, it’s also one of the
most delicious foods you can eat.
42. Whole milk
Whole milk is very
high in vitamins, minerals, quality animal protein, and healthy fats. What’s
more, it’s one of the best dietary sources of calcium.
43. Yogurt
Yogurt is made from milk
that’s fermented by adding live bacteria to it. It has many of the same health
effects as milk, but yogurt with live cultures has the added benefit of
friendly probiotic bacteria.
44–46: Fats and oils
Many fats and oils are now
marketed as health foods, including several sources of saturated fat that were
previously demonized.
44. Butter from grass-fed cows
Butter from grass-fed
cows is high in many important nutrients, including vitamin K2.
45. Coconut oil
Coconut oil contains relatively high amounts of MCTs, may aid
Alzheimer’s disease, and has been shown to help you lose belly fat (15
Trusted Source
, 16
Trusted Source
).
46. Extra virgin olive oil
Extra virgin olive oil is
one of the healthiest vegetable oils you can find. It contains heart-healthy
monounsaturated fats and is very high in antioxidants with powerful health
benefits.
47–48: Tubers
Tubers are the storage organs
of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes
Potatoes are loaded with
potassium and contain a little bit of almost every nutrient you need, including
vitamin C.
They’ll also keep you full for long periods. One study analyzed 38 foods
and found that boiled potatoes were by far the most filling (17
Trusted Source
).
48. Sweet potatoes
Sweet potatoes are among
the most delicious starchy foods you can eat. They’re loaded with antioxidants
and all sorts of healthy nutrients.
49. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural health
community. Studies show that it can help lower blood sugar levels and cause
modest weight loss (18, 19
Trusted Source
).
It’s great to use as a salad
dressing or to add flavor to meals.
50. Dark chocolate
Dark chocolate is loaded
with magnesium and serves as one of the planet’s most powerful sources of
antioxidants (20).
The bottom line
Whether you want
to overhaul your diet or simply change up your meals, it’s easy to
add a number of these foods to your routine.
Many of the foods above not
only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight
loss.
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