This article lists the 15 foods that sources and studies across the United States and Western Europe deem the most healthy. They include nuts, lentils, apples, broccoli, oatmeal, and eggs.
It is vital to have awareness of the most healthful foods to ensure a wide a range of nutrients in the diet.
A balanced diet is the secret to healthful eating. This article will cover the 15 most healthful foods and their benefits.
Nuts, pulses, and grains are all highly nutritious. The following are some of the most healthful:
Almonds provide plenty of nutrients,
2. Brazil nuts
Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.
Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining
These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack.
Learn more about Brazil nuts here.
A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.
They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.
Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack.
Learn more about the health benefits of lentils here.
Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.
In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity.
Research has found that the cereal’s soluble fiber content helps
Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a
People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties.
5. Wheat germ
Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.
Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.
Wheat germ is high in several vital nutrients, including:
- vitamin E
- folic acid
- fatty alcohols
- essential fatty acids
Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:
Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around
Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to
However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed.
Learn more about the nutritional impact of broccoli here.
Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.
Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an
People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick.
Learn more about how to include kale in the diet here.
Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.
Discover the nutritional power of blueberries.
Some people avoid consuming avocados due to their high fat content. However, avocados
Avocados might also have anticancer properties.
Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to
Avocados are highly nutritious and very filling. Learn more about them here.
11. Leafy green vegetables
Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of
- vitamins A, B-6, C, E, and K
Learn about the many benefits of spinach here.
12. Sweet potatoes
Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.
The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables.
Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.
When it comes to fish, meat, and eggs, many healthful options are available. For example:
13. Oily fish
Some examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut.
Their lean fillets contain
The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D.
One 2014 study suggested that fatty acids can significantly reduce the risk of rheumatoid arthritis.
Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein.
However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat.
Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.
Eggs contain vitamins
The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol. However,
Consuming fat in moderate amounts is healthful as part of a balanced, nutritious diet.
Including these 15 foods in the diet can provide notable health benefits. However, it is important for people to have a balanced diet that does not focus on one specific type of food.
People should remember that having an occasional treat is not going to be harmful to overall health, as long as they ensure a regular and varied intake of nutrients.
I want to follow a vegan diet. Can I still obtain all the healthful proteins I need?
People who follow a vegan diet can obtain healthful proteins from plant sources, but not all plant sources contain all of the essential amino acids that animal sources of protein do.
Therefore, pairing certain plant foods together is important to ensure that the person consumes all of the essential amino acids they need. Quinoa and tofu contain all essential amino acids.
Beans and rice, hummus and pita, and whole grain bread with peanut butter are examples of pairs of plant-based foods that provide all the essential amino acids.