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.
- 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. - 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. - 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. - Blueberries
Blueberries are not only delicious but also among the most powerful sources of
antioxidants in the world. - Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and
antioxidants. - 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. - 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.
8–10: Meats
Unprocessed, gently cooked meat is one of the most nutritious foods you can eat. - 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. - 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. - 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.
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. - 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. - 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. - Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides
(MCTs). - 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. - 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. - Asparagus
Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with
vitamin K. - 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. - 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. - 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. - 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. - 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. - Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have
powerful biological effects, including improved immune function. However, if you eat too
much, it may cause gas. So, go easy on it, if you suffer from intestinal distress. - 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. - 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. - 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. - 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. - 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. - Shellfish
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish
include clams, mollusks, and oysters. - 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. - Trout
Trout is another type of delicious freshwater fish, similar to salmon. - 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.
However, you should make sure to buy low-mercury varieties.
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. - 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. - Oats
Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called
beta glucans, which provide numerous benefits. - 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. - 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. - Homemade low-carb breads
Overall, the best choice for bread may be that which you can make yourself.
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.
Therefore, legumes are a great plant-based source of protein. - Green beans
Green beans, also called string beans, are unripe varieties of the common bean. They are
very popular in Western countries. - 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. - Lentils
Lentils are another popular legume. They’re high in fiber and among the best sources of
plant-based protein. - 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.
However, take it easy on the peanut butter, as it’s very high in calories and easy to
overeat. And they can cause you to bloat and cause other intestinal issues. Remember to
take an enzyme if you suffer from distress when eating them.
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 fullfat dairy have a lower risk of obesity and type 2 diabetes.
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. - 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. - 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. - 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. - Butter from grass-fed cows
Butter from grass-fed cows is high in many important nutrients, including vitamin K2. - 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. - Extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains hearthealthy 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. - 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. - 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. - 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.
It’s great to use as a salad dressing or to add flavor to meals. - Dark chocolate
Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful
sources of antioxidants.
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.
If you don’t normally challenge your palate, don’t be afraid of trying something new.
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