When it comes to maintaining a healthy diet, it can be overwhelming to know where to start. With so many options out there, it’s difficult knowing which foods will provide you with the necessary nutrients your body needs while also being delicious and satisfying. That’s why we’ve compiled a list of the 50 best healthy foods you need to start eating today.
From leafy greens like spinach and kale to protein-packed options like chicken and ground beef, this list has something for everyone. In particular, ground beef is a versatile and affordable option that can be incorporated into numerous dishes perfect for dinner time. So If you’re looking to eat healthier or just spice up your meal routine, these 50 healthy foods are sure to do the trick!
Fruits & Berries
1. Bananas
Bananas are a widely popular fruit that is enjoyed all around the world. They are often referred to as a “superfood” due to their high nutrient content and health benefits. Bananas are an excellent source of vitamins B6 and C, potassium, fiber, and antioxidants.
One medium-sized banana contains approximately 105 calories and has no fat or cholesterol. The fiber in bananas helps regulate digestion and keeps you feeling full for longer periods. Additionally, the antioxidants found in bananas help protect cells from damage caused by free radicals.
To prevent browning, many people add lemon juice to their sliced bananas. Lemon juice is an excellent source of vitamin C and adds a zesty flavor to the sweet fruit.
2. Apples
Apples are a delicious and healthy fruit that can be eaten as a snack or added to recipes. They are technically a veggie, but most people think of them as a fruit due to their sweet taste. Apples contain an abundance of nutrients, including fiber, vitamin C, potassium, and antioxidants.
One medium-sized apple contains approximately 95 calories and 4 grams of fiber. The high fiber content in apples makes them great for digestion and can help you feel fuller for longer periods of time. Additionally, the antioxidants found in apples have been shown to reduce the risk of chronic diseases such as heart disease and cancer.
Whether you eat them raw or cooked in dishes like apple pie or roasted with vegetables, this versatile fruit has numerous health benefits that make it a must-have on any healthy food list.
3. Coconuts
Coconuts are a tropical fruit that are widely popular for their refreshing taste and versatility in cooking, but they also pack a nutritious punch. The flesh of coconuts is high in healthy fats, specifically medium-chain triglycerides (MCTs), which have been shown to improve brain function and aid in weight loss. Additionally, coconuts contain fiber, which can help keep you feeling full and promote healthy digestion.
But it’s not just the flesh of the coconut that’s nutritious – its water is also packed with health benefits. Coconut water is low in calories and high in electrolytes like potassium, making it an excellent choice for staying hydrated during workouts or on hot days. Some studies even suggest that coconut water may lower blood pressure and improve heart health.
4. Mango
Mango is a sweet and juicy tropical fruit that comes in various shapes and sizes. It contains vitamins A and C, as well as essential minerals like potassium and magnesium. Mangoes are also rich in dietary fiber, making them an excellent choice for maintaining digestive health.
Additionally, mangoes are a great source of B vitamins such as thiamin, riboflavin, niacin, vitamin B6, and folate. These nutrients play essential roles in energy production and cognitive function. Consuming mangoes may help reduce the risk of chronic diseases such as cancer and heart disease.
The versatility of mangoes makes them a perfect addition to smoothies, salads or even savory dishes like instant pot chicken curry with mango chutney. Given its health benefits combined with its delicious taste, it’s no wonder why mango has earned its spot on the list of 50 best healthy foods you need to start eating today!
5. Kiwi
Kiwi is a small fruit that is known for its fuzzy brown exterior and bright green interior flesh. It’s packed with nutrients including vitamin C, dietary fiber, and potassium. In addition, it contains vitamin K which plays an important role in blood clotting and bone health.
If you’re looking for a delicious way to incorporate kiwi into your diet, try this simple recipe: slice the fruit in half and scoop out the flesh with a spoon. You can also dice it up and add it to salads, smoothies or yogurt bowls for an extra boost of flavor and nutrition. Whether eaten alone or paired with other healthy foods, kiwi is definitely worth adding to your shopping list.
6. Oranges
Oranges are a juicy, citrus fruit that is packed with essential vitamins and minerals. They are highly nutritious and low in calories, making them an excellent choice for those looking to lose weight. A medium-sized orange contains only 60-70 calories and provides about 100% of the daily recommended intake of vitamin C.
Along with vitamin C, oranges also contain several other important nutrients such as folate, potassium, thiamine, and flavonoids. These nutrients help support healthy immune function, aid in digestion and metabolism, and may even reduce the risk of chronic diseases like heart disease and stroke.
Oranges can be enjoyed in a variety of ways – eaten on their own as a snack or added to smoothies or salads for an extra burst of flavor. Their sweet taste makes them a perfect ingredient for healthy recipes like orange chicken stir-fry or roasted orange-glazed salmon. Incorporating oranges into your diet can help you achieve your weight loss goals while providing numerous health benefits along the way.
7. Avocados
Avocado is a fruit that has gained immense popularity for its versatility and numerous health benefits. It is often considered as a superfood due to its high nutrient density. The fruit contains healthy monounsaturated fats, fiber, potassium, and vitamins C,K,E, and B6.
These fruits are also an excellent source of omega-3 fatty acids – a type of polyunsaturated fat that has been linked to numerous health benefits such as reducing inflammation and improving heart health.
In addition to their nutritional profile, avocados have been associated with weight loss. Studies have shown that consuming avocados can lead to increased feelings of fullness and reduced appetite, which may help in weight management. The fruit can be incorporated into various meals such as salads, smoothies or used as a healthy substitute for butter or mayonnaise in sandwiches.
8. Blueberries
Blueberries are a delicious fruit that is packed with nutrients and antioxidants, making them one of the healthiest foods you can eat. They are low in calories, high in fiber, and contain many vitamins and minerals such as vitamin C, manganese, and potassium. Blueberries are also a good source of phytochemicals such as anthocyanins which give them their distinctive blue color.
In addition to being rich in nutrients, blueberries also contain an essential amino acid called tryptophan. This amino acid helps to regulate mood and sleep patterns by producing serotonin which is a neurotransmitter that affects mood. Consuming foods like blueberries that contain tryptophan can help boost serotonin levels in the brain leading to improved mood and better sleep.
9. Strawberries
Strawberries are a delicious and healthy fruit that is packed with essential nutrients. These small, red berries are low in calories but high in vitamins and minerals, making them an excellent addition to any diet. One cup of sliced strawberries contains only 49 calories while providing over 100% daily value of vitamin C.
In addition to vitamin C, strawberries also contain significant amounts of vitamin E and vitamin A. Vitamin E is a powerful antioxidant that helps protect the body from damage caused by free radicals, while vitamin A is essential for maintaining healthy vision, skin, and immune function.
Furthermore, eating strawberries may have other health benefits such as reducing inflammation and improving heart health. They are also a good source of fiber which helps promote satiety and regulate digestion.
10. Pineapple
Pineapple is a tropical fruit that is enjoyed all over the world for its sweet and tangy flavor. It is low in calories, making it an ideal snack for those who are trying to maintain their weight. Pineapple contains high amounts of vitamin C, which helps to boost the immune system and fight off infections. Additionally, it is a good source of manganese, which plays a vital role in bone health.
For those who are into meal prep, pineapple can be an excellent addition to your diet. It can be cut up and stored in the fridge for several days without losing its flavor or nutrients. Pineapple also contains omega 3 fatty acids, which have been shown to improve heart health by reducing inflammation and lowering blood pressure levels.
Putting pineapple into your diet is easy as it can be eaten fresh or added to smoothies, salads, and stir-fries. Its versatility makes it an excellent choice for people who want to add more fruits to their diet but may not enjoy eating them alone.
Vegetables
11. Asparagus
Asparagus is a green vegetable that is commonly consumed as a side dish or added to salads. It is packed with essential nutrients, making it a great addition to any healthy diet plan. Asparagus contains high levels of vitamin C, which helps boost the immune system and improve skin health. It also contains vitamin B6 and folate, which are crucial for maintaining healthy brain function.
Furthermore, asparagus is an excellent source of fiber, making it helpful in managing digestive issues such as constipation. Consuming this vegetable may also help lower cholesterol levels due to its antioxidant properties. Another notable nutrient found in asparagus is vitamin B12, which plays an important role in red blood cell production and nerve function.
12. Unpasteurized sauerkraut
Unpasteurized sauerkraut, also known as raw sauerkraut, is a fermented food made from finely sliced cabbage that has been naturally preserved through lacto-fermentation. This process involves the use of beneficial bacteria that transform the natural sugars in cabbage into lactic acid, which acts as a preservative and gives sauerkraut its distinctive tangy flavor.
Apart from being a tasty addition to sandwiches and salads, unpasteurized sauerkraut is also packed with nutrients. It contains high levels of vitamin C and vitamin K, which are essential for maintaining healthy skin and bone health respectively. Additionally, it is an excellent source of vitamin B6 and folate, which both play important roles in supporting brain function and preventing birth defects during pregnancy.
On top of these vitamins, unpasteurized sauerkraut also boasts high levels of beneficial probiotics that promote gut health by improving digestion and boosting immunity. The presence of live cultures makes it an ideal food for anyone looking to maintain a healthy microbiome.
13. Spinach
Spinach is a leafy green vegetable that belongs to the Amaranthaceae family. It is packed with essential nutrients, such as vitamins A, C, and K, folate, iron, calcium, magnesium, and potassium. Spinach also contains antioxidants that help protect the body against oxidative stress and inflammation. Moreover, it is low in calories and carbohydrates but high in fiber.
One of the health benefits of spinach is its ability to regulate blood sugar levels. The high fiber content in spinach slows down the digestion process and prevents rapid spikes in blood glucose levels after meals.
This makes it an excellent food choice for people with diabetes or those looking to manage their weight. Additionally, spinach can be consumed raw or cooked and used in various dishes such as salads, smoothies or sautéed vegetables.
For a nutritious snack option that includes spinach try pairing it with peanut butter! Peanut butter has healthy fats along with protein which will keep you feeling full longer than other snacks that are carb-heavy like chips or crackers. Adding peanut butter also gives a great flavor combination making this snack both tasty AND healthy!
14. Bell peppers
Bell peppers are a type of fruit that belongs to the nightshade family. They come in various colors, including green, red, yellow and orange. Bell peppers are low in calories but high in nutrients such as vitamin C, vitamin A and potassium. They also contain antioxidants like carotenoids and flavonoids that have been linked to reducing inflammation and preventing chronic diseases.
One way to incorporate bell peppers into your diet is by adding them to salads or stir-fries. They can also be stuffed with lean protein like ground turkey or quinoa for a healthy meal option. Bell peppers pair well with other nutrient-dense foods like fresh herbs such as basil or cilantro, which can enhance their flavor profile while providing additional health benefits.
For a complete balanced meal, consider pairing bell peppers with oily fish like salmon or tuna. Oily fish contains heart-healthy omega-3 fatty acids that have been shown to reduce inflammation and lower the risk of heart disease.
15. Broccoli
Broccoli is a leafy green vegetable that belongs to the cruciferous family. It has a firm texture and earthy flavor, making it a popular side dish or ingredient in many recipes. One of the most significant benefits of broccoli is its low calorie count. A single cup of raw broccoli contains only 31 calories, making it an ideal food for those who want to lose weight.
But despite having fewer calories, broccoli is packed with nutrients such as vitamin C, fiber, and folate. Vitamin C helps boost the immune system and fights off infections while fiber aids in digestion and keeps you feeling full for longer periods. Folate is essential for pregnant women as it helps prevent birth defects in newborns.
Looking for dinner ideas? Broccoli can be steamed or roasted with some olive oil and garlic to create a delicious and nutritious side dish that pairs well with any protein source such as chicken or fish. Alternatively, you can also add chopped broccoli florets to your salads or stir-fries for an extra dose of vitamins and minerals.
16. Carrots
Carrots are a root vegetable that come in a variety of colors, including orange, purple, white, and yellow. They are widely known for their high content of beta-carotene, which the body converts into vitamin A. This nutrient is important for maintaining healthy eyesight and skin, as well as supporting immune function.
Moreover, to beta-carotene, carrots also contain antioxidants such as lutein and zeaxanthin. These compounds have been linked to reduced risk of chronic diseases like cancer and heart disease. Carrots are also a good source of fiber, which promotes digestive health and helps control blood sugar levels.
They are a versatile and nutritious food that can be enjoyed raw or cooked in various dishes. Adding them to your diet can provide numerous health benefits while also adding color and flavor to your meals.
17. Cucumber
Cucumbers are a refreshing and low-calorie vegetable that are great for snacking on or adding to salads. They are composed mostly of water (around 95%) and contain very few calories, making them perfect for those looking to lose weight or maintain their current weight.
Aside from being low in calories, cucumbers also contain several nutrients that are essential for good health. They are a good source of vitamin K, which is important for maintaining healthy bones and blood clotting. Cucumbers also contain vitamin C, which is an antioxidant that helps protect the body from damage caused by free radicals. Additionally, they provide small amounts of fiber, potassium, and magnesium.
It makes a great addition to any diet thanks to their low calorie count and nutrient density. Whether you enjoy them sliced up as a snack or add them to your favorite salad recipe, you can feel good knowing that you’re fueling your body with something healthy and delicious.
18. Garlic
Garlic is a culinary wonder that has been used for centuries as a flavor enhancer and medicinal herb. This pungent bulb is a member of the allium family, which also includes onions, leeks, and shallots. Garlic contains several nutrients like vitamin C, vitamin B6, and manganese that are essential for maintaining good health. It also contains allicin, a compound that gives garlic its distinct smell and taste.
Studies have shown that consuming garlic may help reduce blood pressure levels in people with hypertension. Additionally, it may lower total cholesterol levels by reducing the amount of LDL (bad) cholesterol in the bloodstream. Garlic is also believed to have anti-inflammatory properties due to its high content of organosulfur compounds.
You can add it to sauces, marinades or salad dressings for an added boost of flavor and nutrition. Garlic’s many health benefits make it one of the most nutritious foods available today and should be included in your daily diet whenever possible.
19. Onions
Onions are a staple in many households and have been used for centuries in cooking. They are a member of the Allium family, along with garlic and shallots. Onions come in various colors, including white, yellow, and red. They contain antioxidants called flavonoids that may help reduce inflammation and protect against chronic diseases.
One medium-sized onion contains approximately 44 calories, 10 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein. They also contain vitamin C, vitamin B6, folate, potassium, and manganese.
The sulfur compounds found in onions can provide potential health benefits such as improving heart health by reducing blood pressure levels and cholesterol levels. Additionally, onions may have anti-cancer properties due to their high antioxidant content.
20. Tomatoes
Tomatoes are a versatile fruit that is commonly used in cuisines all over the world. They are packed with nutrients and antioxidants, making them one of the healthiest foods you can eat. Tomatoes contain high levels of vitamin C, potassium, folate, and lycopene, which is a potent antioxidant that can help protect your cells from damage caused by free radicals.
One medium-sized tomato contains approximately 22 calories and only traces of fat. It is also low in sodium, making it an ideal food for those looking to maintain a healthy diet without sacrificing taste. Tomatoes are easy to incorporate into your diet as they can be eaten raw or cooked in a variety of dishes such as salads, sandwiches, pasta sauces, and soups.
Apart from being delicious and nutritious on their own, tomatoes have been shown to provide numerous health benefits such as reducing the risk of heart disease and cancer. Incorporating tomatoes into your daily diet may also improve skin health and boost digestion. Overall, this superfood deserves a place in any healthy eating plan!
21. Potatoes
Potatoes are a nutritious vegetable that is rich in carbohydrates, fiber, and various essential vitamins and minerals. They are one of the most widely consumed vegetables globally and come in different varieties like red, yellow, white, and purple. Potatoes are low in calories when boiled or baked without added oils or fats and can be an excellent source of energy.
A medium-sized potato contains about 170 calories with zero fat content. It also contains high amounts of vitamin C, potassium, vitamin B6, iron, magnesium, phosphorus among others.
The skin of potatoes is particularly rich in nutrients such as antioxidants that help reduce inflammation in the body. Eating potatoes with their skin on can be beneficial to your health as it helps to keep you feeling full for longer periods due to its high fiber content.
In conclusion, potatoes are an incredibly healthy food that offers numerous nutritional benefits. Incorporating them into your diet can help maintain a healthy weight while providing vital nutrients that promote overall well-being.
22. Sweet potatoes
Sweet potatoes are a highly nutritious root vegetable that are rich in fiber, vitamins, and minerals. They contain high amounts of vitamin A, which is essential for eye health and immune system function. Sweet potatoes also contain significant amounts of vitamin C, potassium, and manganese.
Along with their impressive nutrient profile, sweet potatoes are also a great source of antioxidants. These compounds help protect the body from oxidative damage caused by free radicals. One particular antioxidant found in sweet potatoes called beta-carotene has been linked to a lower risk of chronic diseases such as heart disease and certain types of cancer.
Adding sweet potatoes to your diet can provide a range of health benefits while also satisfying your taste buds with their naturally sweet flavor. They can be baked, roasted or mashed and used as an alternative to regular white potatoes in many dishes for added nutrition and flavor.
Meats & Poultry
23. Eggs
Eggs are a commonly consumed food that is rich in essential nutrients. One large egg contains about 78 calories, 6 grams of protein, and 5 grams of healthy fats. It is also a great source of vitamins and minerals such as vitamin D, vitamin B12, selenium, choline, and iron.
One crucial nutrient that eggs contain is vitamin D. Vitamin D plays a vital role in maintaining bone health by helping the body absorb calcium. It also supports immune function and may even have anti-cancer effects. Some studies suggest that getting enough vitamin D may help lower the risk of chronic diseases like heart disease and type 2 diabetes.
Despite their high cholesterol content, research suggests that consuming eggs in moderation does not increase the risk of heart disease or stroke for most people. However, it is worth noting that individuals with certain medical conditions such as diabetes or high cholesterol should consult with a healthcare professional before incorporating eggs into their diet regularly.
24. Chicken
Chicken is a popular and versatile type of poultry that is enjoyed all over the world. It is a lean protein source that contains essential amino acids, vitamins, and minerals. A 3-ounce serving of skinless chicken breast provides about 31 grams of protein and only 165 calories.
Additionally, chicken also contains important nutrients such as vitamin B6 which helps with brain development; niacin for healthy digestion; and phosphorus for strong bones. Chicken meat also has low levels of saturated fat and cholesterol compared to other meats making it an ideal food choice for those watching their weight or wanting to maintain a healthy heart.
25. Lean beef
Lean beef is a great source of protein and essential nutrients, making it an excellent food to include in a healthy diet. This meat is derived from cows that have been fed grass rather than grain, resulting in a lower fat content and higher nutrient density. Lean beef typically contains around 130-150 calories per 3-ounce serving, making it an ideal option for those looking to manage their weight.
Also lean beef also contains high levels of iron, zinc, and vitamin B12. These nutrients are essential for maintaining healthy muscles, bones, and immune function. Moreover, lean beef has been linked with numerous health benefits including reducing the risk of heart disease and stroke due to its low saturated fat content.
26. Lamb
Lamb is a type of red meat that is often overlooked in favor of beef or chicken. However, lamb has numerous health benefits and is a great source of protein, vitamins, and minerals. A serving of lamb contains about 25 grams of protein, which is essential for building and repairing tissues in the body. It also contains high levels of iron, vitamin B12, zinc, and selenium.
Iron plays an important role in transporting oxygen throughout the body and prevents anemia. Vitamin B12 helps to maintain healthy nerve cells and DNA production while zinc supports immune function and wound healing. Selenium acts as an antioxidant by protecting cells from damage caused by free radicals. Additionally, grass-fed lamb contains higher levels of omega-3 fatty acids compared to grain-fed varieties.
Fish & Seafood
27. Salmon
Salmon is a type of oily fish that is highly nutritious and packed with essential nutrients. It is a rich source of high-quality protein, omega-3 fatty acids, vitamin B12, vitamin D, and selenium. Omega-3 fatty acids are important for maintaining heart health, reducing inflammation in the body, and improving brain function.
One serving of salmon contains approximately 22 grams of protein and only about 200 calories. Eating salmon regularly may help prevent various diseases such as heart disease, stroke, cancer, and depression. Furthermore, the vitamin D present in salmon helps to strengthen bones by aiding calcium absorption.
28. Sardine
Sardine is a type of small, oily fish that belongs to the herring family. These fish are commonly found in the Mediterranean Sea and along the coasts of Europe and Africa. They are a popular food choice due to their high nutritional value.
Sardines are rich in protein, omega-3 fatty acids, and vitamin D. They also contain calcium, iron, phosphorus, potassium, and B vitamins such as B12 and niacin. The omega-3 fatty acids found in sardines have been shown to reduce inflammation in the body which can help prevent chronic diseases such as heart disease.
In addition to being nutritious, sardines are also versatile when it comes to cooking. They can be grilled or baked with herbs and spices or served on top of salads for added flavor and texture.
29. Trout
Trout is a type of fish that is commonly found in freshwater streams and lakes. It is known for its delicate flavor, moist texture, and versatility in cooking. Trout is a great source of protein, omega-3 fatty acids, and vitamin D. A 100-gram serving of cooked trout contains about 23 grams of protein and only 168 calories.
Omega-3 fatty acids are essential fats that can help reduce inflammation, lower the risk of heart disease, and improve brain function. Trout contains both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two types of omega-3s that are particularly beneficial for human health. Additionally, trout is also a good source of vitamin D, which helps the body absorb calcium to promote healthy bones.
Generally, trout is a nutritious food that can be enjoyed in many different ways. From grilled to baked to smoked, there are plenty of delicious recipes that feature this flavorful fish as the star ingredient.
30. Tuna
Tuna is a type of saltwater fish that is known for its meaty texture and delicious flavor. It’s a popular ingredient in many dishes, including salads, sandwiches, and sushi rolls. Tuna is an excellent source of protein, omega-3 fatty acids, vitamin D, and other essential nutrients that are important for maintaining good health.
One serving of canned light tuna contains about 116 calories, 26 grams of protein, 1 gram of fat, and no carbohydrates or sugar. It also provides more than 50% of the daily recommended intake for selenium and vitamin B12. Additionally, tuna contains high levels of omega-3 fatty acids that can help reduce inflammation in the body and improve heart health.
Nuts & Seeds
31. Sunflower seeds
Sunflower seeds are a popular snack food known for their nutritional value. These small, flat seeds come from the sunflower plant and are packed with essential vitamins and minerals. Sunflower seeds are high in healthy fats, fiber, protein, vitamin E, magnesium, and selenium.
The healthy fats found in sunflower seeds can help reduce inflammation in the body and lower cholesterol levels. Fiber is also important for maintaining digestive health and promoting feelings of fullness. Protein is crucial for building strong muscles and repairing tissues throughout the body.
Vitamin E is a powerful antioxidant that protects cells against damage from free radicals, while magnesium plays a role in regulating blood pressure and preventing heart disease. Finally, selenium boosts immune function and supports thyroid health. Incorporating sunflower seeds into your diet is an easy way to add more nutrients to your meals or snacks.
32. Chia seeds
Chia seeds are tiny black and white seeds that come from the Salvia hispanica plant, which is native to Mexico and Guatemala. This superfood is packed with nutrients such as fiber, protein, omega-3 fatty acids, calcium, magnesium, and antioxidants. Chia seeds are also low in calories and carbohydrates which makes them an excellent food option for people who want to lose weight.
One of the most significant benefits of chia seeds is their high fiber content. Just one ounce or two tablespoons of chia seeds contain 11 grams of dietary fiber which is almost half of the recommended daily intake for adults. The high fiber content not only helps with digestion but also helps to keep you feeling full for longer periods of time.
Another benefit of chia seeds is their omega-3 fatty acid content. Omega-3s play a crucial role in brain health by improving memory and cognitive function. These essential fatty acids have also been linked to a lower risk of heart disease and stroke. Overall, incorporating chia seeds into your diet can do wonders for your overall health and wellbeing.
33. Walnuts
Walnuts are a type of tree nut that is packed with numerous health benefits. They are a rich source of healthy fats, protein, fiber, vitamins, and minerals. Just one ounce of walnuts contains 185 calories and 4 grams of protein. It also provides 18% of the daily recommended intake of magnesium, which is essential for maintaining healthy bones.
Besides being nutrient-dense, walnuts have been linked to several health benefits. Studies have shown that consuming walnuts may help improve heart health by reducing cholesterol levels and decreasing inflammation in the body. They may also aid in weight management as they can keep you feeling full for longer periods due to their high fiber content.
34. Brazil nuts
Brazil nuts are a type of tree nut that are native to the Amazon rainforest in Brazil, Bolivia, and Peru. They have a hard outer shell and a soft, creamy interior that is rich in nutrients. Brazil nuts contain high levels of selenium, which is an essential mineral that plays an important role in maintaining good health. In fact, just one serving of Brazil nuts provides more than 100% of the recommended daily intake of selenium.
In addition to selenium, Brazil nuts also contain magnesium, zinc, and vitamin E. Magnesium helps regulate blood pressure and support healthy bones, while zinc supports immune function and wound healing. Vitamin E is an antioxidant that protects cells from damage caused by free radicals.
Eating just a few Brazil nuts each day can provide you with these important nutrients and help improve your overall health. However, it’s important to note that Brazil nuts are also high in calories and should be consumed in moderation as part of a balanced diet.
Grains
35. Brown rice
Brown rice is a whole grain that is packed with essential nutrients and fiber. Unlike white rice, brown rice retains its bran and germ layers, which are rich in vitamins, minerals, and antioxidants. Brown rice is an excellent source of complex carbohydrates that provide sustained energy and help regulate blood sugar levels. It also contains protein and healthy fats which are essential for building strong muscles and maintaining overall health.
This ancient grain has been linked to numerous health benefits such as reducing the risk of heart disease, type 2 diabetes, and certain types of cancer. The high fiber content in brown rice promotes digestive health by preventing constipation and promoting regular bowel movements. It also helps you feel fuller for longer periods after consuming it, making it an excellent food choice if you’re trying to lose weight or maintain a healthy weight.
Adding brown rice into your diet can be easy as it can be used in a variety of dishes such as stir-fries, salads, soups or even as a side dish with roasted vegetables or grilled chicken breast. For optimal nutrition benefits, choose organic brown rice varieties over processed ones that may have lost some of their nutritional value during production.
36. Millet
Millet is a gluten-free grain that is widely grown in India and Africa. This ancient grain has a mild, nutty flavor and can be cooked as porridge or added to soups, stews, and salads. Millet is highly nutritious and contains high amounts of protein, fiber, vitamins B6 and B12, magnesium, zinc, phosphorus, and iron.
Due to its high fiber content, millet can help regulate digestion by promoting healthy bowel movements. It also helps lower cholesterol levels in the blood due to its ability to bind with bile acids in the digestive system.
Additionally, millet has a low glycemic index which means it doesn’t cause spikes in blood sugar levels making it an ideal food for those with diabetes or looking to maintain steady energy levels throughout the day.
37. Oats
Oats are a highly nutritious grain that are packed with fiber, vitamins, and minerals. They are commonly eaten as a breakfast cereal or used in baked goods like oatmeal cookies and granola bars.
One of the main benefits of oats is their high fiber content, which can help keep you feeling full and satisfied for longer periods of time. In addition to being filling, the fiber in oats has been linked to numerous health benefits including improved digestion, lower cholesterol levels, and reduced risk of heart disease.
In addition to their fiber content, oats also contain essential vitamins and minerals like iron, magnesium, zinc, and B-complex vitamins. These nutrients can help support overall health by promoting healthy blood sugar levels, improving immune function, and supporting healthy brain function. Oats are also a good source of plant-based protein and healthy fats which can help keep you energized throughout the day.
38. Quinoa
Quinoa is a highly nutritious food that has become increasingly popular in recent years. It is a seed from the quinoa plant, which is native to South America and was once considered a sacred crop by the Incas. Quinoa is gluten-free, high in protein, and packed with vitamins and minerals.
One cup of cooked quinoa contains approximately 8 grams of protein, making it an excellent alternative to meat for vegetarians and vegans. It also contains all nine essential amino acids, making it a complete protein source. Additionally, quinoa is rich in fiber, magnesium, iron, potassium, calcium, phosphorus, and antioxidants.
Including quinoa into your diet can provide numerous health benefits such as aiding digestion due to its high fiber content and helping to regulate blood sugar levels due to its low glycemic index. Plus, it’s versatile enough to be used in various dishes like salads or as a substitute for rice or pasta.
Dairy
39. Kefir
Kefir is a fermented drink made from cow, goat, or sheep milk that has been combined with kefir grains. Kefir grains consist of a mixture of bacteria and yeast cultures that ferment the milk, transforming it into a tangy, slightly effervescent beverage. This process also results in an abundance of probiotics along with vitamins B12 and K2.
One cup of kefir contains about 100 calories, 10 grams of carbohydrates (including lactose), 6 grams of protein, and 3 grams of fat. It’s also rich in calcium, magnesium, phosphorus and vitamin D. The probiotics found in kefir can help improve gut health by promoting healthy digestion and boosting the immune system.
40. Whole milk
Whole milk is a dairy product that comes from cows. It is a rich and creamy liquid that contains various nutrients such as calcium, vitamins D and B12, phosphorus, and potassium. One cup of whole milk provides around 150 calories, 8 grams of fat (including saturated fat), 12 grams of carbohydrates (all from lactose), and 8 grams of protein.
While whole milk has been demonized in recent years due to its high saturated fat content, some studies suggest that it may have health benefits when consumed in moderation.
For example, research has shown that consuming full-fat dairy products like whole milk may be associated with a lower risk of obesity and type 2 diabetes compared to low-fat or skim options. However, more research is needed to fully understand the relationship between whole milk consumption and health outcomes.
41. Yogurt
Yogurt is a creamy dairy product that is rich in nutrients and probiotics. It contains protein, calcium, vitamin B12, magnesium, and potassium. These nutrients help to boost bone health, strengthen the immune system, aid in digestion, and lower blood pressure.
The probiotics found in yogurt are live bacteria cultures that promote gut health by maintaining a balance of good bacteria in the digestive tract. These good bacteria can also reduce inflammation and improve mental health.
When choosing yogurt, it’s important to opt for plain or Greek varieties without added sugars or artificial flavors. Adding fresh fruit or honey can provide natural sweetness without compromising the nutritional benefits of this healthy food.
Breads
42. Wholemeal wheat bread
Wholemeal wheat bread is a type of bread that is made from flour that contains the entire wheat kernel, including the bran and germ. This means that it retains all the nutrients present in the wheat grain, making it a healthier option than white bread. Wholemeal wheat bread is rich in fiber, which helps to keep you feeling full for longer and aids digestion. It also contains complex carbohydrates, which provide sustained energy throughout the day.
In addition to fiber and carbohydrates, wholemeal wheat bread also contains important vitamins and minerals such as vitamin B1, B3, iron, zinc and magnesium. These nutrients are essential for maintaining good health as well as preventing chronic diseases like heart disease and diabetes.
Studies have shown that consuming whole grains such as wholemeal wheat bread can help reduce inflammation in the body and improve overall cardiovascular health. By incorporating wholemeal wheat bread into your diet, you can enjoy tasty meals while providing your body with essential nutrients for optimal health.
43. Buckwheat bread
Buckwheat bread is a type of bread made from buckwheat flour, which is known for being gluten-free and high in protein. Buckwheat itself is not actually a grain, but rather a fruit seed related to rhubarb and sorrel. This makes it an ideal alternative to traditional wheat-based breads for those with gluten sensitivities or celiac disease.
And to its nutritional benefits, buckwheat bread also has a nutty flavor that pairs well with both savory and sweet toppings. It can be enjoyed as toast for breakfast, used as the base for sandwiches at lunchtime, or even served alongside soup or salad at dinner.
44. Ezekiel bread
Ezekiel bread is a type of bread that is made from sprouted grains and legumes. It originated from the Bible, where Ezekiel was told to make bread out of wheat, barley, beans, lentils, and millet.
The sprouted grains and legumes in Ezekiel bread make it a healthier alternative to regular wheat bread as it contains more nutrients.
In particular, sprouting increases the protein content and bioavailability of minerals in these foods. Additionally, sprouting also breaks down some anti-nutrients such as phytic acid which can prevent nutrient absorption in the body.
Ezekiel bread is also low glycemic index (GI), which means it does not cause spikes in blood sugar levels compared to regular white or wheat bread.
Legumes
45. Green beans
Green beans, also known as snap beans or string beans, are a popular vegetable that belong to the legume family. They are typically harvested while still young and tender, before the seeds inside have fully developed.
These beans are highly nutritious and contain a variety of vitamins and minerals such as vitamin C, vitamin K, folic acid, and iron.
One cup of cooked green beans contains only 44 calories but packs in about 4 grams of fiber and 2 grams of protein. They also provide antioxidants such as carotenoids and flavonoids which help protect cells from damage caused by free radicals.
In addition to their nutritional benefits, green beans can be easily added to many dishes including stir-fries, salads, soups or simply steamed with a dash of salt for a healthy side dish.
46. Lupini Beans
Lupini beans are a type of legume that originated in the Mediterranean region. These beans are high in protein, fiber, and important nutrients like magnesium, iron, and potassium. They also contain minimal fat and calories.
One of the most notable health benefits of lupini beans is their ability to aid in weight loss. Due to their high fiber content, they can help you feel full for longer periods of time and reduce overall calorie intake. Additionally, lupini beans may contribute to improving heart health by lowering cholesterol levels.
These beans can be enjoyed as a snack or added to salads and other dishes for an extra nutritional boost. However, it’s important to note that they need to be prepared properly before consuming due to their bitter taste caused by alkaloids – these toxins can cause digestive discomfort if not removed through soaking or boiling.
47. Kidney beans
Kidney beans are a type of legume that is packed with nutrients and health benefits. These small, red-colored beans are commonly found in dishes such as chili, stews, and salads.
One cup of cooked kidney beans contains approximately 15 grams of protein, making it an excellent source for vegetarians or those looking to increase their protein intake.
In addition to its high protein content, kidney beans also contain fiber and a variety of essential vitamins and minerals. One cup of cooked kidney beans provides approximately 13 grams of dietary fiber which can help regulate blood sugar levels and promote healthy digestion.
They also contain iron, magnesium, potassium, and folate which can aid in reducing the risk for heart disease and stroke. So next time you’re at the grocery store or planning out your meals for the week, consider picking up some kidney beans to include in your recipes.
48. Peanuts
Peanuts are a popular snack that is enjoyed by many people all over the world. They are an excellent source of protein, fiber, and healthy fats. Peanuts contain essential vitamins and minerals such as vitamin B6, magnesium, phosphorus, and zinc.
In addition to being nutritious, peanuts have been linked to several health benefits. Studies have shown that consuming peanuts regularly can help reduce the risk of heart disease, lower cholesterol levels, and improve blood sugar control in individuals with type 2 diabetes.
Despite their high-calorie content, research suggests that incorporating peanuts into your diet can actually aid weight loss due to their high protein and fiber content which helps keep you feeling full for longer periods.
Fats & Oils
49. Extra-Virgin Olive Oil
Extra-virgin olive oil is a staple in the Mediterranean diet and is renowned for its health benefits. It is made from pressing fresh olives without using any chemicals or heat, which results in a pure and unrefined oil that retains all its natural goodness.
The olive oil contains high levels of monounsaturated fatty acids, which are known to reduce inflammation in the body and lower cholesterol levels.
Additionally, extra-virgin olive oil also contains powerful antioxidants such as polyphenols and vitamin E, which help protect cells from damage caused by free radicals.
These antioxidants have been linked to a reduced risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Moreover, extra-virgin olive oil has anti-inflammatory properties that may help prevent certain types of cancer and improve brain function.
50. Coconut oil
Coconut oil is a versatile and healthy food that is derived from the meat or kernel of mature coconuts. It is high in saturated fatty acids, which are beneficial for our health.
Coconut oil contains lauric acid, capric acid, and caprylic acid, which have potent antimicrobial properties that can help fight pathogens like bacteria, viruses, and fungi.
Additionally, coconut oil also contains medium-chain triglycerides (MCTs), which are easily metabolized by our body to produce energy.
MCTs have been shown to increase metabolism and promote weight loss. Coconut oil is also rich in antioxidants and polyphenols that can protect against oxidative stress and inflammation.
FAQ
What foods are healthy to eat everyday?
Eating a variety of whole, nutrient-dense foods is key to maintaining a healthy diet. Some of the best foods to eat every day include leafy greens like spinach and kale, which are packed with vitamins and minerals.
Berries like blueberries and strawberries are also great choices, as they are high in antioxidants.
Other healthy options include nuts and seeds, which provide protein, healthy fats, and fiber. Whole grains like quinoa and brown rice can also be incorporated into daily meals for added nutrients. Incorporating these foods into your daily diet can help promote overall health and wellness.
Healthy foods to lose weight
- Leafy Greens: High in fiber, vitamins, and minerals, leafy greens like spinach, kale, and lettuce help you feeling full for longer periods of time while also being low in calories.
- Whole Grains: Brown rice, quinoa, whole wheat breads are great sources of complex carbs that keep energy levels up and increase metabolism.
- Lean Proteins: Chicken breast, turkey breast or fish provide the body with protein that is essential for building lean muscle mass which burns more calories even when at rest.
- Nuts and Seeds: Almonds, chia seeds have healthy fats and proteins which keep hunger pangs at bay whilst providing important nutrients to the body.
- Berries: Blueberries are low in sugar but high in antioxidants which promote weight loss by reducing inflammation within the body’s cells.
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