It’s easy to wonder which
foods are healthiest.
A vast number of foods are both healthy and tasty. By
filling your plate with fruits, vegetables, quality protein, and other whole
foods, you’ll have meals that are colorful, versatile, and good for you.
Here are 50 incredibly healthy foods. Most of them are
surprisingly delicious.
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.
1. 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.
2. 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.
3. 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.
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. What’s more, they’re high in fiber and antioxidants.
6. 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 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 (1Trusted Source, 2Trusted Source).
Unprocessed, gently cooked meat is one of the 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’s 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, nuts and seeds
may help you lose weight (3Trusted Source, 4Trusted Source).
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.
11. 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 (5Trusted Source).
12. 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.
13. Coconuts
Coconuts are loaded with fiber and
powerful fatty acids called medium-chain triglycerides (MCTs).
14. 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.
15. Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and
minerals.
16. Peanuts
Peanuts are incredibly tasty and high in nutrients and
antioxidants. Several studies suggest that peanuts can help you lose weight (6Trusted Source, 7Trusted Source).
However, take it easy on the peanut butter, as it’s very high in
calories and easy to overeat.
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.
17. Asparagus
Asparagus is a popular vegetable.
It’s 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’re crunchy and sweet, as well as a great source of
antioxidants and vitamin C.
19. 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.
20. 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.
21. 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.
22. 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.
23. Garlic
Garlic is incredibly healthy. It
contains bioactive organosulfur compounds that have powerful biological
effects, including improved immune function (8Trusted Source).
24. 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.
25. 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.
26. 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.
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 ( 9Trusted Source, 10, 11).
27. 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.
28. 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.
29. Shellfish
Shellfish ranks similarly to organ meats when it comes to
nutrient density. Edible shellfishinclude clams, mollusks, and oysters.
30. 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.
31. Trout
Trout is another type of delicious freshwater fish,
similar to salmon.
32. 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.
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.
33. 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.
34. Oats
Oats are incredibly healthy. They are
loaded with nutrients and powerful fibers called beta glucans, which provide
numerous benefits.
35. 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.
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.
36. 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.
37. Homemade low-carb breads
Overall, the best choice for bread may be that which you
can make yourself. Here’s a list of 15 recipes for gluten-free,
low-carb breads.
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 (12).
Therefore, legumes are 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 fiber and various vitamins
and minerals. Make sure to cook them properly, as they’re toxic when raw.
40. Lentils
Lentils are another popular legume.
They’re high in fiber and among the best sources of plant-based protein.
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 full-fat dairy have a lower risk of obesity and
type 2 diabetes (13, 14Trusted Source).
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.
41. 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.
42. 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.
43. 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.
Many fats and oils are now marketed as health foods,
including several sources of saturated fat that were previously demonized.
44. Butter from grass-fed cows
Butter from grass-fed cows is high in many
important nutrients, including vitamin K2.
45. 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 (15Trusted Source, 16Trusted Source).
46. Extra virgin olive oil
Extra virgin olive oil is one of the
healthiest vegetable oils you can find. It contains heart-healthy
monounsaturated fats and is very high in antioxidants with powerful health
benefits.
Tubers are the storage organs of some plants. They tend
to contain a number of beneficial nutrients.
47. 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 (17Trusted Source).
48. 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 is incredibly
popular in the natural health community. Studies show that it can help lower
blood sugar levels and cause modest weight loss (18, 19Trusted Source).
It’s great to use as a salad dressing or to add flavor to
meals.
Dark chocolate is loaded with
magnesium and serves as one of the planet’s most powerful sources of
antioxidants (20).
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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