It’s understandable to be unsure about which meals are the healthiest. A wide variety of meals are both nutritious and delicious. Fill your plate with colorful, diverse, and healthy meals by including fruits, veggies, quality protein, and other whole foods. Here are 50 foods that are super healthy. The majority of them are quite tasty.
Fruits and berries (numbers 1–6)
Fruits and berries are among the most popular healthy foods on the planet.
Because they take little to no preparation, these delicious, healthy foods are simple to integrate into your diet. 50 foods that are super healthy are listed below.
Apples include a lot of fiber, vitamin C, and antioxidants. They’re filling and make an excellent snack if you’re hungry in between meals.
Avocados vary from other fruits in that they are high in healthful fats rather than carbohydrates. They’re not only creamy and delicious, but they’re also packed in fiber, potassium, and vitamin C.
Bananas are one of the greatest suppliers of potassium in the world. They’re also strong in vitamin B6 and fiber, and they’re easy to transport.
Blueberries are not only tasty, but they are also one of the world’s most potent antioxidant sources.
The vitamin C concentration of oranges is widely recognized. They also include a lot of fiber and antioxidants.
Strawberries are a nutrient-dense fruit that is low in both carbohydrates and calories. They’re high in vitamin C, fiber, and manganese, and they’re also one of the most delectable meals on the planet.
Other fruits that are good for you:
Cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries are some more healthy fruits and berries.
Eggs are one of the most nutrient-dense foods available. They were formerly shunned because of their high cholesterol content, but recent research shows that they’re totally safe and healthful.
Meats (numbers 8–10)
One of the most nutritious things you can consume is unprocessed, gently cooked beef. Also, it is in the list of 50 foods that are super healthy.
8. Beef that is lean
Lean beef is one of the greatest protein sources available, and it’s also rich in highly accessible iron. If you’re on a low-carb diet, choosing the fatty cuts is OK.
9. Breasts of chicken
Chicken breast is rich in protein but low in fat and calories. It’s a fantastic provider of a variety of nutrients. If you’re not consuming a lot of carbohydrates, you can consume fattier cuts of chicken.
Lambs are often grass-fed, and their flesh has a high omega-3 fatty acid content.
Nuts and seeds (11–15)
Despite its high fat and calorie content, nuts and seeds may aid weight loss. These foods are crisp, satisfying, and high in vital minerals like magnesium and vitamin E, which many people don’t get enough of. They also take very little preparation, making them simple to include into your daily routine.
Almonds are nutritious nuts that are high in vitamin E, antioxidants, magnesium, and fiber. Almonds have been shown in studies to aid weight loss and boost metabolic health
12. Chia seeds
Chia seeds are one of the world’s most nutrient-dense foods. 11 grams of fiber, as well as large levels of magnesium, manganese, calcium, and other minerals, are packed into a single ounce (28 grams).
Coconuts are high in fiber and medium-chain triglycerides, which are strong fatty acids (MCTs).
14. Macadamia nuts
Macadamia nuts are a delicious snack. They have a larger proportion of monounsaturated fats and a lower proportion of omega-6 fatty acids than most other nuts.
Walnuts are a nutrient-dense food that is rich in fiber and a variety of vitamins and minerals.
Vegetables are one of the world’s most concentrated sources of nutrients, calorie for calorie. There’s a lot to choose from, and it’s better to try a range of them every day.
Asparagus is a widely consumed vegetable. It’s low in carbohydrates and calories, but high in vitamin K.
17. Bell peppers
Red, yellow, and green bell peppers are among the many hues available. They’re sweet and crunchy, and they’re high in antioxidants and vitamin C.
Broccoli is a delicious cruciferous vegetable that may be eaten raw or cooked. It’s high in fiber, vitamins C and K, and has a reasonable amount of protein when compared to other vegetables.
Carrots are a common root vegetable in the United States. They’re really crunchy, and they’re high in fiber and vitamin K. Carrots also include a lot of carotene antioxidants, which provide a lot of health advantages.
Cauliflower is a cruciferous vegetable that may be used in a variety of ways. It’s versatile and tasty, and it can be used to produce a variety of healthful recipes.
Cucumbers are one of the most popular veggies on the planet. They’re low in carbohydrates and calories, and they’re largely made up of water. They do, however, contain trace levels of a variety of minerals, including vitamin K.
Garlic has a lot of health benefits. It includes bioactive organ sulfur compounds with a wide range of biological benefits, including enhanced immunological function (8Trusted Source).
Kale has grown in popularity as a result of its high fiber content, vitamins C and K, and a variety of other minerals. It gives salads and other meals a pleasant crunch.
Onions have a strong taste and are used in a variety of cuisines. They include a variety of bioactive substances that are thought to be beneficial to one’s health.
Tomatoes are often classified as a vegetable, despite the fact that they are actually a fruit. They’re delicious and packed with vitamins and minerals like potassium and vitamin C.
More veggies that are good for you
The majority of veggies are quite nutritious. Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini are among the other vegetables worth noting.
26–31: Seafood and fish
Fish and other seafood are generally highly nutritious and healthful. They’re particularly high in omega-3 fatty acids and iodine, two elements that the majority of people lack.
People who consume the most seafood — particularly fish — live longer and have a decreased risk of several ailments, including heart disease, dementia, and depression, according to studies.
Salmon (number 26)
Salmon is an oily fish that is quite popular owing to its delicious flavor and rich nutritional content, which includes protein and omega-3 fatty acids. It also includes a little amount of vitamin D.
Sardines (number 27)
Sardines are tiny, oily fish that is one of the most nutrient-dense diets available. They include significant levels of the majority of nutrients that your body needs.
Shellfish is number 28.
When it comes to nutritional density, shellfish are comparable to organ meats. Clams, mollusks, and oysters are all edible shellfish.
Shrimp, No. 29
Shrimp are crustaceans that are related to crabs and lobsters. It has a low fat and calorie content but a high protein content. It also contains a variety of other minerals, including selenium and vitamin B12.
Rainbow Trout, No.30
Trout is a wonderful freshwater fish that is comparable to salmon.
Tuna is number 31.
Tuna is a popular fish in Western nations since it has a low fat and calorie content while being rich in protein. It’s ideal for folks who want to increase their protein intake while keeping their calorie intake modest. You should, however, purchase low-mercury types.
Grains (numbers 32–34)
Although grains have had a poor name in recent years, certain varieties are very nutritious. Just keep in mind that since they’re heavy in carbohydrates, they’re not ideal for a low-carb diet.
Brown rice (number 32)
Rice is one of the most widely consumed cereal grains, with more than half of the world’s population eating it as a staple diet. Brown rice is high in fiber, vitamin B1, and magnesium, and is a good source of these nutrients.
Oats are quite nutritious. They are high in minerals and beta-glucans, which are strong fibers with several health advantages.
Quinoa (number 34)
Quinoa has gained a lot of popularity among health-conscious people in recent years. It’s a nutrient-dense grain that’s rich in fiber and magnesium. It also contains a lot of plant-based protein.
Many individuals consume a lot of white bread that has been excessively processed.
Finding nutritious bread may be quite difficult for individuals attempting to eat a better diet. Nonetheless, there are alternatives.
Ezekiel’s bread is number 35.
Ezekiel bread is maybe the healthiest bread available. It’s created using organic whole grains that have been sprouted, as well as numerous legumes.
Low-carb loaves cooked at home are number 36.
Overall, making your own bread may be the best option for bread. Here’s a collection of 15 gluten-free, low-carb bread recipes.
Legumes is number 37.
Another food category that has been wrongly maligned is legumes. While it’s true that beans contain antinutrients that might obstruct digestion and nutrient absorption, they can be eradicated with correct soaking and cooking. As a result, beans are an excellent plant-based protein source.
Green beans, number 37
Green beans are unripe variations of the common bean, usually known as string beans. In Western nations, they are quite popular.
Kidney beans (number 38)
Kidney beans are high in fiber, as well as a variety of vitamins and minerals. Make sure you cook them thoroughly since they’re poisonous if eaten uncooked.
Lentils (number 39)
Another common legume is lentils. They’re abundant in fiber and one of the greatest plant-based protein sources.
Peanuts (number 40)
Peanuts (which are legumes, not actual nuts) are delicious and abundant in vitamins, minerals, and antioxidants. Peanuts have been linked to weight loss in many studies.
Take it easy on the peanut butter, however, since it’s heavy in calories and easy to consume too much of.
Dairy products are a healthy source of numerous key nutrients for people who can handle them. Full-fat dairy seems to be the most beneficial, with research indicating that persons who consume the most full-fat dairy had a decreased risk of obesity and type 2 diabetes. It’s even better if the dairy comes from grass-fed cows since it’s richer in bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.
Cheese (number 41)
Cheese is very healthy, with a single slice providing almost the same amount of nutrients as a cup (240 ml) of milk. It’s also one of the most delectable dishes available, according to many.
Whole milk is number 42.
Vitamins, minerals, high-quality animal protein, and healthy fats abound in whole milk. It’s also one of the greatest calcium sources in the diet.
Yogurt is number 43.
Yogurt is created from milk that has been fermented with the addition of live microorganisms. Yogurt with living cultures provides many of the same health benefits as milk, but it also contains beneficial probiotic microorganisms.
Fats and oils (pages 44–46)
Many fats and oils, including some formerly maligned saturated fat sources, are now advertised as health foods.
Butter from grass-fed cows (number 44)
Many vital elements, including vitamin K2, are abundant in butter from grass-fed cows.
Coconut oil is number 45.
Coconut oil is abundant in MCTs, which may assist with Alzheimer’s disease and has been proved to help you shed belly fat.
Extra virgin olive oil is number 46.
One of the healthiest vegetable oils available is extra virgin olive oil. It is abundant in antioxidants with tremendous health effects and includes heart-healthy monounsaturated fats.
Tubers are certain plants’ storage organs. They usually have a lot of good nutrients in them.
Potatoes, number 47
Potatoes are high in potassium and provide a little amount of almost every nutrient you need, including vitamin C. They’ll also keep you satiated for a long time. According to a research that looked at 38 different diets, boiling potatoes were by far the most full.
Sweet potatoes (number 48)
Sweet potatoes are one of the most delectable starchy vegetables available. They’re high in antioxidants and other beneficial elements.
Apple cider vinegar (number 49)
In the natural health community, apple cider vinegar is quite popular. It has been shown in studies to help reduce blood sugar levels and lead to some weight reduction.
It’s fantastic as a salad dressing or as a flavor enhancer in dishes.
Dark chocolate (number 50)
Dark chocolate is high in magnesium and is one of the most effective antioxidant foods on the planet (20).
Last but not least
Adding a few of these items to your diet, whether you want to overhaul your diet or just freshen up your meals, is simple. Many of the foods listed above are not only tasty but also high in vitamins and antioxidants. Some of these may even help you lose weight. Don’t be scared to try something new if you don’t regularly challenge your palette.