This article lists the 15 foods that sources and studies across the United States and Western Europe deem the healthiest. Examples include nuts, lentils, apples, broccoli, oatmeal, and eggs.
It is vital to be aware of the most healthful foods to ensure a wide range of nutrients in the diet.
A balanced diet is the secret to healthy 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:
1. Almonds
Almonds provide plenty of nutrients, including trusted Source:
- magnesium
- vitamin E
- iron
- calcium
- fibre
- riboflavin
One 2019 meta-analysis found that consuming almonds significantly reduced total cholesterol levels.
2. Brazil nuts
Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.
They are an excellent source trusted Source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.
Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid function and a great antioxidant for the human body.
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.
3. Lentils
Lentils are pulses that are prominent in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.
Lentils provide good amounts of fibre, magnesium, and potassium.
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 chilli powder or pepper for flavouring, makes for a delicious and healthful snack.
Learn more about the health benefits of lentils here.
4. Oatmeal
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 fibre content helps lower cholesterol levels and reduce cardiovascular risk factors.
Oats contain complex carbohydrates, as well as water-soluble fibre. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a trusted source of folate and potassium.
Oatmeal can be made from rolled or ground oats. Coarse or steel-cut oats contain more fibre 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.
However, whole grain products still contain the germ and bran, making them a more healthful choice.
Wheat germ is high in several vital nutrients, including:
- fibre
- vitamin E
- folic acid
- thiamin
- zinc
- magnesium
- phosphorus
- fatty alcohols
- essential fatty acids
Fruits, vegetables, and berries
Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:
6. Broccoli
Broccoli provides good amountsTrusted Source of fibre, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers.
Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can give around 85%Trusted Source of a person’s daily vitamin C value.
According to a 2019 study, another compound in broccoli, sulforaphane, may have anticancer and anti-inflammatory qualities.
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.
7. Apples
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 ageing process.
However, some studies Sources have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease.
Learn more about apples here.
8. Kale
Kale is a leafy green vegetable that offers a wide range of nutrients. This powerfully nutritious plant is an excellent source of vitamins C and K.
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.
9. Blueberries
Blueberries provide substantial amounts of fibre, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.
In a 2019 reviewTrusted Source of 16 studies, the authors suggest that consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease. They also found that blueberries might help prevent cardiovascular disease.
Another 2019 studyTrusted Source, this time in mice, found that blueberry polyphenols reduced obesity and certain metabolic risk factors. They also improved the composition of gut bacteria.
According to a 2015 clinical trial Source, eating 22 grams of freeze-dried blueberries every day for 8 weeks led to a significant decrease in blood pressure among women with stage 1 hypertension.
Discover the nutritional power of blueberries.
10. Avocados
Some people avoid consuming avocados due to their high-fat content. However, avocados provide healthy fats. They are also a trusted source of B vitamins, vitamin K, and vitamin E, as well as fibre.
In one 2018 review of Trusted Source of Studies, avocados increased levels of high-density lipoprotein, or “good” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream.
Avocados also have anticancer properties. A 2019 test tube studyTrusted Source of Avocados, showed that coloured avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans.
Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 studyTrusted Source.
Avocados are highly nutritious and very filling. Learn more about them here.
11. Leafy green vegetables
One 2019 study, Trusted Source in rats, showed that consuming leafy greens for 6 weeks significantly reduced cardiovascular risk factors.
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 the following nutrientsTrusted Source:
- vitamins A, B-6, C, E, and K
- selenium
- niacin
- zinc
- phosphorus
- copper
- potassium
- calcium
- manganese
- betaine
- iron
Learn about the many benefits of spinach here.
12. Sweet potatoes
Sweet potatoes provide dietary fibre, 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 are ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.
Fish, meat, and eggs
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 fish have oil in their tissues and around their guts.
Their lean fillets contain high levels of omega-3 fatty acidsTrusted Source. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS).
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.
14. Chicken
Chicken is a cost-effective and healthy meat. Free-range chicken serves as an excellent source of protein.
However, it is important to remember that preparation and cooking methods affect the healthfulness of chicken. 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.
15. Eggs
Eggs are another highly versatile source of protein that people can easily incorporate into a balanced diet.
Eggs contain vitamins, including trusted sources B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes.
The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol. However, one 2017 review by Trusted Source found that eating up to seven eggs per week does not increase the risk of heart disease. That said, the authors mention that people with cardiovascular disease or diabetes should seek medical consultation about including eggs in their diet.
Indeed, one study, Trusted Source, found higher rates of cardiovascular disease in people who consumed more cholesterol from eggs.
