The 15 foods included in this article are the healthiest according to research and sources from Western Europe and the United States. Nuts, lentils, apples, broccoli, oats, and eggs are a few examples.
To guarantee a diverse variety of nutrients in the diet, it is essential to be aware of the healthiest foods.
The key to eating healthily is a balanced diet. The top 15 nutritious foods and their advantages will be discussed in this post.
Grain, pulses, and nuts
Grain, legumes, and nuts are all very nutrient-dense. Some of the healthiest ones are as follows:
- Almond:
Numerous nutrients are found in almonds, including:
- iron, magnesium, vitamin E
- Calcium
- Riboflavin fiber
One meta-analysis from 2019 Almond consumption dramatically lowered overall cholesterol levels, according to Trusted Source.
2. Brazil nuts
Among the healthiest nuts on the market are Brazil nuts (Bertholletia excelsa).
They are a great resource. They are a reliable source of carbs and protein, and they are also a good source of vitamin B-1, vitamin E, zinc, and magnesium.
Additionally, compared to many other foods, Brazil nuts have a higher selenium content. A necessary mineral for preserving thyroid function is selenium. It is a reliable source and a powerful antioxidant for the human body.
These nuts are a quick, wholesome snack because they have a firm shell and are typically sold ready to eat.
3. Lentils
In many cuisine cultures around the world, such as those of Bangladesh, India, Bhutan, Sri Lanka, Pakistan, and Nepal, lentils are a staple pulse.
Good amounts are provided by lentils. Reliable source of potassium, magnesium, and fiber.
They usually take a long time to cook. Manufacturers can, however, sprout the seeds to create a tasty, nutritious, and ready-to-eat snack.
A tasty and nutritious snack can be made by packing a container of sprouted lentils in a lunchbox or picnic basket, maybe seasoned with pepper or chili powder.
4. Oatmeal
Oatmeal’s health benefits have led to a significant increase in interest over the past 20 years.
In 1997, the Food and Drug Administration (FDA) approved the inclusion of information on the label regarding the cardiovascular health advantages of foods high in rolled oats or oat bran as part of a low-fat diet. As a result, oatmeal’s popularity skyrocketed.
According to research, the cereal’s soluble fiber content lowers cardiovascular risk factors and cholesterol levels (Trusted Source).
Oats are a good source of water-soluble fiber and complex carbs. These aid in stabilizing blood glucose levels and slowing down digestion. Additionally, oatmeal is a reliable provider of potassium and folate.
Oats can be pounded or rolled and used to make oatmeal. Compared to instant oats, coarse or steel-cut oats have higher fiber.
5. Wheat germ
The portion of wheat that develops into a plant is called wheat germ. In essence, it is a seed embryo. Germ is a byproduct of milling, along with bran. Cereals are frequently refined to remove the bran and germ.
However, the bran and germ are still present in whole grain goods. They are therefore a healthier option.
Numerous essential elements are abundant in wheat germ, including:
- fiber
- folic acid
- vitamin E
- Essential fatty acids
- thiamin
- zinc
- magnesium
- phosphorus fatty alcohols
Berries, fruits, and veggies
Fruits, vegetables, and berries are easy to integrate into the diet. Some of the healthiest ones are as follows:
6. Broccoli
Broccoli gives good amounts Reliable source of phytonutrients, fiber, calcium, potassium, and folate. Compounds known as phytonutrients lower the risk of diabetes, heart disease, and several types of cancer.
Important antioxidants including beta-carotene and vitamin C are also found in broccoli. Broccoli actually supplies about 85% of a person’s daily vitamin C needs in just one half-cup portion.
According to a 2019 study, sulforaphane, another chemical found in broccoli, may have anti-inflammatory and anti-cancer properties.
However, many of broccoli’s essential elements can be destroyed by overcooking it. It is therefore best eaten raw or just steam-cooked.
7. Apples
Antioxidants, which fight free radicals, are abundant in apples. The body produces harmful chemicals called free radicals. They lead to unwanted bodily changes and may be a factor in the aging process and chronic illnesses.
But some research According to a reliable source, an antioxidant found in apples may help people live longer and lower their chance of developing chronic illnesses.
8. Kale
One lush green food that provides a variety of nutrients is kale. For instance, this nutrient-dense plant is a great provider of reliable supply of vitamins K and C.
Kale can be steam-cooked or cooked. For an added nutritional boost, they can also include it into juices or smoothies.
9. Blueberries
Antioxidants, phytonutrients, and fiber are all abundant in blueberries. Phytonutrients are not necessary for survival, in contrast to minerals and vitamins. Nonetheless, they might support the preservation of essential body processes and the prevention of illness.
According to the authors of a 2019 review Trusted Source of 16 research, eating blueberries may help prevent cognitive decline, which may lower the risk of Alzheimer’s disease. Blueberries may also help reduce cardiovascular disease, they discovered.
An additional 2019 study According to a reliable source, blueberry polyphenols decreased obesity and several metabolic risk factors in mice. Additionally, they enhanced gut bacterial composition.
In a 2015 scientific experiment, women with stage 1 hypertension who consumed 22 grams of freeze-dried blueberries daily for eight weeks saw a significant drop in blood pressure (Trusted Source).
10. Avocados
Avocados’ high fat content makes some individuals avoid eating them. Nonetheless, avocados offer B vitamins, vitamin K, vitamin E, and healthy fatsTrusted Source. Additionally, avocados are a good source of fiber.
Avocados raised high-density lipoprotein, or “good,” cholesterol levels, according to a 2018 review Trusted Source of studies. More dangerous cholesterol is eliminated from the bloodstream by this kind of cholesterol.
Avocados may have anti-cancer effects as well. Colored avocado seed extract decreased the viability of prostate, colon, and breast cancer cells, according to a 2019 test tube study (Trusted Source of avocados). The study did not, however, specify whether the consequences would be the same in people.
According to a 2013 study, avocados may also be linked to increased nutrient absorption, a healthier diet overall, and fewer metabolic risk factors.
11. Leafy green vegetables
A 2019 study In rats, eating leafy greens for six weeks significantly decreased cardiovascular risk factors, according to a reliable source.
One leafy green that has antioxidants is spinach, particularly when it is raw, steamed, or very lightly boiled. The following nutrients are abundant in it (Trusted Source):
- A, B-6, C, E, and K vitamins
- Zinc
- phosphorus
- copper
- potassium
- calcium
- manganese
- selenium
- niacin
- Iron
- betaine
12. Sweet potatoes
Vitamins A, C, B-6, potassium, and dietary fiber are all found in sweet potatoes.
Sweet potatoes’ nutritional worth was compared to that of a number of other vegetables by the Center for Science in the Public Interest.
In terms of vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrates, sweet potatoes came in first.
Meat, eggs, and fish
There are plenty of nutritious options for meat, fish, and eggs. For instance:
13. Oily fish
Salmon, trout, mackerel, herring, sardines, and anchovies are a few types of oily fish. Oil is present in the tissues and the area surrounding the intestines of several fish species.
Omega-3 fatty acids are abundant in their lean fillets (Trusted Source). According to the Office of Dietary Supplements (ODS), these oils may have positive effects on the nervous system and heart.
Additionally, according to the ODS, omega-3 fatty acids may be beneficial for inflammatory diseases like arthritis. They are rich in vitamins A and D as well.
Fatty acids may considerably lower the incidence of rheumatoid arthritis, according to a 2014 study.
14. Chicken
Chicken is an affordable and nutritious meat. One of the best sources of protein is free-range chicken.
But it’s crucial to keep in mind that cooking and preparation techniques have an impact on how wholesome chicken is. This implies that consumers should always remove the skin before eating deep-fried chicken and restrict their intake of it. There is a lot of saturated fat in chicken skin.
15. Eggs
Because of their many uses, eggs are another protein source that people may readily include in a balanced diet.
Vitamins B-2 and B-12, which are essential for producing red blood cells and maintaining energy, are found in eggs. Leucine, an important amino acid that aids in promoting muscle protein synthesis, is also found in eggs. Additionally, eggs are a good source of choline, which is necessary for cell membranes.
The majority of the egg’s vitamins, minerals, fat, and cholesterol are found in the yolk. Eating up to seven eggs a week does not raise the risk of heart disease, according to a 2017 review (Trusted Source). However, the authors note that those with diabetes or cardiovascular disease should consult a physician before consuming eggs.
According to one study (Trusted Source), those who ate more eggs rich in cholesterol had greater chances of cardiovascular disease.
Moderate fat consumption as part of a nutritious, well-balanced diet is beneficial.
Moderation and balance
These 15 foods can have significant health benefits when included in a diet. People should, however, have a balanced diet that does not emphasize any one food type over another.
People should keep in mind that as long as they make sure to have a regular and diverse diet of nutrients, occasionally indulging in a treat won’t be detrimental to their general health.
SOURCE: MEDICAL NEWS TODAY
