Foods That Are Super Healthy
Fruits and Berries
Fruits and berries are among the world's
most popular health foods.
This is not surprising, given that they taste incredible.
Fruits are also very easy to incorporate into the diet, because they require
little to no preparation.
1.
Apples
The apple is high in fiber, vitamin C and numerous
antioxidants. Apples are very fulfilling, and perfect as snacks 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. They are creamy,
tasty and high in fiber, potassium and vitamin C.
3.
Bananas
Bananas are among the world's best
sources of potassium. They are also high in vitamin B6 and fiber. Bananas are
ridiculously 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. They are also high in fiber, antioxidants and taste incredible.
6.
Strawberries
They are loaded with vitamin C, fiber and manganese, and are
arguably among the most delicious foods in existence.
Other
Healthy Fruits
There are many other healthy fruits and berries that aren't
listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears,
pineapples, plums and raspberries.
Eggs
Eggs are among the most nutritious foods
on the planet.
They were previously demonized for being high in cholesterol, but new studies have shown that
they are perfectly safe and healthy (1, 2).
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It is a myth that all meat is harmful. Unprocessed, gently
cooked meat is one of the healthiest and 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 is 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.
Despite being high in fat and calories, studies suggest that
nuts and seeds can help you lose weight (3, 4).
These foods are crunchy, fulfilling and loaded with
important nutrients that many people don't get enough of, including magnesium
and vitamin E.
They also require zero preparation, which is important
because it makes it easier to incorporate them into the diet.
11.
Almonds
The almond is a popular type of nut. It is
loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that
almonds can help you lose weight, and provide impressive benefits for metabolic
health (5).
12.
Chia Seeds
Chia seeds are among the most nutrient
dense foods on the planet. A single ounce (28 grams) contains 11 grams of
fiber, and a large part of the recommended intake for magnesium, manganese,
calcium and various other nutrients.
13.
Coconuts
Coconuts are loaded with fiber and powerful fatty acids
called medium-chain triglycerides.
14.
Macadamia Nuts
Macadamia nuts are very tasty. They are 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 all sorts of vitamins and
minerals.
16.
Peanuts
Peanuts (technically legumes, not nuts)
are incredibly tasty and high in nutrients and antioxidants. Several studies
show that peanuts can help you lose weight (6, 7).
However, take it easy on the peanut butter. It is very high in calories and
incredibly easy to eat excessive amounts of it.
Calorie for calorie, vegetables are among the world's most
concentrated sources of nutrients.
There is a wide variety available, and it is best to eat
many different types of vegetables every day.
17.
Asparagus
Asparagus is a popular vegetable. It is low in both carbs
and calories, but loaded with vitamin K.
18.
Bell Peppers
Bell peppers come in several colors, including red, yellow
and green. They are crunchy and taste very sweet, and are a great source of
antioxidants and vitamin C.
19.
Broccoli
Broccoli is a cruciferous vegetable that tastes great both
raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C,
and contains a decent amount of protein compared to other vegetables.
20.
Carrots
The carrot is a popular root vegetable. It is
extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin
K. Carrots are also very high in carotene antioxidants, which have numerous
benefits.
21.
Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It
can be used to make all sorts of healthy recipes, and also tastes pretty good
on its own.
22.
Cucumber
The cucumber is one of the world's most popular vegetables.
It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of
nutrients in small amounts, including vitamin K.
23.
Garlic
Garlic is incredibly healthy. It contains
allicin, a bioactive compound with powerful biological effects, including
improved immune function (8).
24.
Kale
Kale has been very popular in recent
years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber
and a number of other nutrients. It is perfect to add a satisfying crunch to
salads and recipes.
25.
Onions
Onions have a very strong flavor, and are very popular for
use in recipes. They contain a number of bioactive compounds believed to have
health benefits.
26.
Tomatoes
omatoes 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
These weren't listed, but are also very healthy: Artichokes,
Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms,
radishes, squash, swiss chard, turnips, zucchini.
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Fish and other seafoods tend to be very healthy and nutritious.
They are especially rich in in omega-3 fatty acids and
iodine, two nutrients that most people don't get enough of.
Studies show that people who eat the most foods from the sea
(especially fish) tend to live longer and have a lower risk of many
diseases, including heart disease, dementia and depression ( 9, 10, 11).
27.
Salmon
Salmon is a type of oily fish that is 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.
28.
Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They
contain hefty amounts of the majority of nutrients required by the human body.
29.
Shellfish
Shellfish isn't eaten very often, which is a shame because
it contains more nutrients than almost every other food. It ranks similar to
organ meats when it comes to nutrient density. Edible shellfish includes clams,
mollusks and oysters.
30.
Shrimp
Shrimp is a type of animal found in the sea. It tends to be
low in fat and calories, but high in protein. It is also loaded with various
other nutrients, including selenium and vitamin B12.
31.
Trout
Trout is another type of delicious oily fish, similar to
salmon.
32.
Tuna
Tuna is very popular in Western countries, and tends to be
low in fat and calories, but high in protein. It is perfect people who need to
add more protein to their diets, while keeping calories low.
Grains have gotten a bad rap in recent
years, mainly due to them being a forbidden food on the wildly popular paleo diet.
However, it is a mistake to lump all grains together. There
are many different types of grains, and some of them are very healthy.
Just keep in mind that they are still pretty high in carbs,
so they are not recommended on a low carb diet.
33.
Brown Rice
Rice is one of the oldest cereal grains, and is currently a
staple food for more than half of people in the world. Brown (whole grain) rice
is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.
34.
Oats
Oats are incredibly healthy. They are loaded with nutrients,
and also contain powerful fibers called beta-glucans, shown to have numerous
benefits.
35.
Quinoa
Quinoa has become incredibly popular among health conscious
individuals in recent years. It is a tasty grain that is high in nutrients like
fiber and magnesium. It is also an excellent source of plant-based protein.
Most people eat a lot of bread.
For those who are trying to adopt a healthier diet for the
first time, it can be extremely challenging to find something to eat instead of
bread.
Fortunately, there are several healthy (or at least
"less bad") options available.
36.
Ezekiel Bread
Ezekiel bread may be the healthiest bread
you can buy at the store. It is made from organic, sprouted whole grains, and
also contains several types of legumes.
37.
Homemade low-carb breads
The safest choice for healthy bread is something that you
make yourself. Here is a list of 15 recipes for healthy breads
that are gluten-free and low in carbs.
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Legumes are another food group that has
been unfairly demonized in recent years.
It is true that legumes contain anti-nutrients, substances
that can interfere with digestion and absorption of nutrients.
However, these anti-nutrients can be eliminated by soaking
and properly preparing the legumes before eating them (12).
What we're left with is an incredibly cheap source of
quality nutrition, including a great plant-based source of protein.
38.
Green beans
Green beans, also called string beans, are unripe varieties
of the common bean. They are very popular in Western countries.
39.
Kidney beans
Kidney beans are loaded with various vitamins and minerals,
and are very high in fiber. Just make sure to cook them properly, because they
are toxic when raw.
40.
Lentils
Lentils are another popular legume. They are high in fiber
and are among the best sources of plant-based protein. Lentils also taste
delicious, and have a very satisfying texture.
Many people can't tolerate dairy products.
However, for people who do tolerate them, they are a healthy
source of various important nutrients.
Full-fat dairy products seem 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).
If the dairy comes from grass-fed cows, then that may be
even better, as it is higher in some bioactive fatty acids like CLA.
41.
Cheese
Cheese is incredibly nutritious, and a
single slice of it contains about the same nutrients as an entire cup of milk.
It is 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. It is
one of the best sources of calcium.
43.
Yogurt
Yogurt is made from milk that is
fermented by adding live bacteria to it. It has many of the same health effects
as milk, except with the added benefits of the friendly probiotic bacteria.
The "war" on fat is lost, and many fats and oils have been making
a comeback as health foods.
44.
Butter from grass-fed cows
Butter from cows that were fed on grass is high in many important
nutrients, including the very important vitamin
K2.
45.
Coconut Oil
Coconut oil is loaded with powerful fatty
acids called medium chain triglycerides. Coconut oil may have benefits for
Alzheimer's disease, and has been shown to help you lose belly fat (15, 16).
46.
Extra virgin olive oil
Extra virgin olive oil is the healthiest
fat on earth. It contains heart-healthy monounsaturated fats, and is very high
in antioxidants with powerful health benefits.
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Tubers are the storage organs of some plants. They tend to
contain a number of beneficial nutrients.
47.
Potatoes
Potatoes are a very popular food around the world. They are
loaded with potassium, and contain a little bit of almost every nutrient we
need, including vitamin C.
They are also incredibly fulfilling. One study found that
boiled potatoes were by far the most filling of 38 foods that were tested (17).
48.
Sweet potatoes
Sweet potatoes are among the most delicious starchy foods
you can eat. They are loaded with antioxidants and all sorts of healthy
nutrients.
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).
It is great to use in salad dressings, and to add flavor to
meals.
Not only is dark chocolate the most delicious food on
this list, but it may also be the healthiest.
Dark chocolate is loaded with fiber and magnesium, and is
one of the most powerful sources of antioxidants in existence (20).
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