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50 Foods That Are Super Healthy - Healthlinehttps://www.healthline.com › Wellness Topics › Nutrition

= 50 Foods That Are Super Healthy =


 * Fruit
 * Eggs
 * Meat
 * Nuts and seeds
 * Veggies
 * Seafood
 * Grains
 * Bread
 * Legumes
 * Dairy
 * Fats and oils
 * Tubers
 * Vinegar
 * Chocolate
 * Bottom line

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 sources, 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 from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only 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 and are 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’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, 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).

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef
Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.

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 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 aid in weight loss (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.

Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.

11. Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss 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. Brazil nuts
Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.

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 that is 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 and are 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’re extremely crunchy and loaded with nutrients such as 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 (6Trusted 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 such as potassium and vitamin C.

More healthy vegetables
Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini. Watch More Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients that most people don’t consume enough of.

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 (7Trusted Source, 8, 9Trusted Source).

27. Salmon
Salmon is a type of oily fish that’s incredibly popular because of its excellent taste and high nutrient content, 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, including calcium and vitamin D.

29. Shellfish
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include 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 and 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.

Whole grains are an important addition to your diet because they provide a variety of micronutrients and fiber and are fuel for your body.

Just keep in mind that they’re relatively high in carbs, so they’re not recommended for those who are on low carb diets.

33. Brown rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half the world’s population. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium.

34. Oats
Oats are incredibly healthy. They’re loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in the gut.

35. Quinoa
Quinoa has become incredibly popular among health-conscious people 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.

If you are trying to adopt a healthier diet, it’s helpful to compare product labels and choose the bread with the most dietary fiber and the least added sugar.

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 one you can make yourself. Here’s a list of 15 recipes for gluten-free, low carb breads.

Legumes are a great plant-based source of protein, iron, and fiber.

While it’s true that legumes contain antinutrients, which can interfere with digestion and nutrient absorption, it’s possible to reduce or eliminate antinutrient content by soaking and properly preparing them (10Trusted Source).

Therefore, legumes are a great plant-based source of protein.

38. Green beans
Green beans, also called string beans, are an unripe variety 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, because they’re toxic when raw.

40. Lentils
Lentils are another popular legume. They’re high in fiber and are among the best sources of plant-based protein.

41. Peanuts
Peanuts (which are legumes, not true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can aid in weight loss (11Trusted Source, 12Trusted Source).

However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

Full-fat dairy seems to be the most nutritious option, 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 because it’s higher in some bioactive fatty acids such as conjugated linoleic acid and vitamin K2.

42. Cheese
Cheese is incredibly nutritious — a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. Many people also consider it one of the most delicious foods.

43. 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.

44. Yogurt
Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil
Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is very high in antioxidants that have powerful health benefits.

46. Coconut oil
Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil (15Trusted Source).

However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it should be used in moderation (16Trusted Source).

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, beta carotene, vitamin A, and all sorts of other healthy nutrients.

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness (18Trusted Source, 19Trusted Source).

It’s great to use as a salad dressing or to add flavor to meals.

Dark chocolate is loaded with magnesium and is one of the 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.

Last medically reviewed on February 18, 2022

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By Kris Gunnars, BSc — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Updated on February 18, 2022

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= 15 Health Foods That Taste Better Than Junk Foods = Some people believe that healthy foods are tasteless and boring — but nothing could be further from the truth.

Here are 15 health foods that taste better than the most commonly eaten junk foods.

Strawberries are exceptionally juicy and have a sweet, delicious flavor.

They’re an excellent source of vitamin C, manganese, folate, and potassium, as well as various antioxidants and plant compounds.

One cup (145 grams) of strawberries contains 3 grams of fiber and as few as 46 calories.

Eating strawberries has been linked to improved heart health, better blood sugar control, and cancer prevention (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

If you don’t like them plain, try dipping the tip of the berry in some melted dark chocolate."SUMMARYStrawberries are low in calories and contain many vitamins, minerals, and antioxidants. They have been linked to improved heart health, better blood sugar control, and cancer prevention."Blueberries are colorful, nutrient-rich, and sweet.

One cup (150 grams) of blueberries has only 84 calories but 4 grams of fiber.

It’s also rich in many vitamins and minerals, including vitamin C, vitamin K, and manganese.

Blueberries are an antioxidant superfood that may improve memory in older adults and protect against oxidative damage and chronic diseases (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

They can be enjoyed either fresh or frozen and are especially delicious mixed with either yogurt or full-fat cream."SUMMARYBlueberries are high in fiber and nutrients but low in calories. They’re an antioxidant superfood that may improve memory in older adults and protect against oxidative damage."Many studies show that dark chocolate is incredibly healthy and may reduce your risk of several diseases.

It’s loaded with fiber and antioxidants, as well as minerals like iron, magnesium, copper, and manganese (11Trusted Source).

Plant compounds in dark chocolate have been shown to improve blood pressure and brain function, as well as protect against heart disease and the harmful effects of the sun’s ultraviolet (UV) rays (12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

To make the most of its health benefits, eat dark chocolate with a cocoa content of at least 70–85%.

A piece of dark chocolate is especially delicious when enjoyed with a good cup of coffee."SUMMARYDark chocolate is rich in fiber, antioxidants, and minerals. It may reduce your risk of heart disease, improve brain function, and protect your skin from the sun’s UV rays."Almonds are the ultimate crunchy treat. They’re rich in heart-healthy fats, are very nutritious, and require no preparation.

Almonds are packed with antioxidants and provide large amounts of fiber, protein, and several vitamins and minerals, such as vitamin E, manganese, and magnesium.

They may reduce blood pressure, cholesterol, and the oxidation of LDL (bad) cholesterol — all of which are risk factors for heart disease (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

They’re also very filling despite being high in fat and calories. One study showed that almonds increased weight loss by as much as 62% when part of a weight loss diet (22Trusted Source, 23Trusted Source, 24Trusted Source).

If you’re craving something sweet, try putting 2–3 almonds inside a date for an incredibly tasty treat."SUMMARYAlmonds are rich in heart-healthy fats, fiber, protein, and other nutrients. They’re a satisfying food that may aid weight loss and reduce your risk of heart disease."These crunchy, salty nuts are absolutely mouthwatering.

Pistachios are loaded with heart-healthy fats, high-quality protein, and fiber.

They’re also good sources of B vitamins, phosphorus, potassium, and iron.

Rich in powerful antioxidants, pistachios have been linked to health benefits, such as improved blood fats and reduced oxidized LDL (bad) cholesterol, inflammation, and blood sugar levels (25Trusted Source, 26Trusted Source, 27Trusted Source).

Pistachios are very filling and may aid weight maintenance when consumed in moderation (28Trusted Source, 29Trusted Source).

Just make sure not to eat too many of these at one time, as pistachios are very high in calories. A single cup (125 grams) of pistachios may have up to 700 calories."SUMMARYPistachios provide heart-healthy fats, protein, and fiber, as well as several vitamins and minerals. They’re very filling and have been linked to many health benefits."Watch More These deep red, beautiful berries are a delicious and healthy snack.

Cherries are low in calories but high in nutrients like fiber and vitamin C.

They also contain many antioxidants and plant compounds.

Cherries provide nutrients that may protect against conditions like cancer, heart disease, type 2 diabetes, and Alzheimer’s (30Trusted Source)."SUMMARYCherries are a low-calorie snack rich in vitamins, antioxidants, and plant compounds. They have been linked to a reduced risk of several conditions, including cancer, heart disease, and diabetes."Mangoes are a tropical fruit rich in soluble fiber, a wide range of antioxidants, as well as vitamin A (from beta-carotene) and vitamin C.

They’re relatively low in calories and have glycemic index (GI) values ranging from low to medium, which means that they should not cause major spikes in blood sugar levels.

Mangoes are high in plant compounds and antioxidants that may reduce your risk of oxidative damage and many chronic diseases, including cancer (31Trusted Source).

Fresh mangoes are simply delicious, and many people like to add them to breakfast porridges, smoothies, or yogurt."SUMMARYMangoes are a relatively low-calorie fruit with high amounts of soluble fiber, antioxidants, and vitamins A and C. They may reduce your risk of oxidative damage and various diseases."Many consider cheese one of the most delicious foods.

It’s highly nutritious — rich in several vitamins and minerals like calcium, vitamin B12, phosphorus, selenium, and zinc.

Cheese and other dairy products are linked to improved bone health and may protect against osteoporosis, a disease characterized by bone loss and an increased risk of fractures (32Trusted Source, 33Trusted Source).

There are many types of cheese — all of them consist mainly of protein and fat, and most are relatively high in calories.

As a high-protein food, cheese may promote lower blood pressure and increased absorption of minerals (34Trusted Source, 35Trusted Source, 36).

In addition to providing various health benefits, cheese is simply very tasty and filling."SUMMARYCheese is highly nutritious and rich in several vitamins and minerals, such as calcium and vitamin B12. It provides high-quality protein, which is linked to several health benefits."Avocados are an unusual fatty fruit with a smooth and creamy texture.

They’re packed with healthy monounsaturated fatty acids, antioxidants, and fiber and a great source of B vitamins, potassium, copper, and vitamins C, E, and K.

Eating avocados is very beneficial for heart health, as it may reduce blood cholesterol and triglycerides by up to 22% while raising HDL (good) cholesterol (40Trusted Source, 41Trusted Source).

Avocados are also very filling and don’t raise blood sugar levels very much — all of which make them a weight-loss-friendly food.

If you don’t like your avocado plain, try adding some salt and pepper.

If that doesn’t do the trick, you can also create an avocado chocolate pudding by blending 1 small avocado, half a banana, 1 tablespoon (15 ml) of coconut oil, and 2 tablespoons (30 grams) of dark cocoa.

Just be aware that this pudding is rather high in calories and should be reserved for special occasions."SUMMARYAvocados are very rich in monounsaturated fat and fiber and also provide several vitamins and minerals. They’re very filling and may reduce blood cholesterol and triglycerides."Not many people know that popcorn is a whole grain.

It’s relatively low in calories and high in fiber (42Trusted Source).

Whole grains may have numerous health benefits, including improved digestion and a reduced risk of heart disease and type 2 diabetes (43Trusted Source, 44Trusted Source).

They may also aid weight loss and maintenance (45Trusted Source, 46Trusted Source).

Just be sure to avoid unhealthy popcorn varieties that are loaded with refined oils.

Popcorn is healthiest when it’s air-popped or prepared in a pan. Try adding some salt, butter, dark chocolate sprinkles, or cinnamon for a different flavor."SUMMARYPopcorn is a high-fiber whole grain and relatively low in calories. It may improve digestion and reduce your risk of heart disease and type 2 diabetes."Sweet potatoes are very nutritious, high in fiber, and deliciously sweet.

They’re a great source of vitamin A (from beta-carotene) and provide decent amounts of vitamin C, as well as other vitamins and minerals.

Sweet potatoes also contain several antioxidants and may reduce oxidative damage, potentially reducing your risk of cancer. One white variety may also help moderate blood sugar levels (47, 48Trusted Source).

Whether they’re boiled, baked, or fried, sweet potatoes taste great and are especially delicious with some sour cream or salted butter."SUMMARYSweet potatoes are very nutritious and rich in fiber, antioxidants, and vitamins A and C. They may reduce oxidative damage, potentially reducing your risk of cancer."Few healthy dips are as delicious as hummus.

It’s made of mashed chickpeas, often mixed with garlic, sesame seed paste (tahini), olive oil, and lemon juice.

Chickpeas are rich in protein and fiber and contain a good amount of various vitamins and minerals, including folate, thiamine, vitamin B6, magnesium, manganese, and copper.

They may also improve your blood sugar levels. One study showed that eating 26 ounces (728 grams) of chickpeas per week significantly reduced fasting insulin — an important marker of blood sugar levels (49Trusted Source).

Studies also indicate that chickpeas can reduce LDL (bad) cholesterol — a risk factor for heart disease — and potentially improve digestive health (50Trusted Source, 51Trusted Source)."SUMMARYHummus is a healthy dip made from chickpeas. It’s full of beneficial fiber, protein, and various vitamins and minerals."Yogurt is a fermented dairy product that’s both delicious and healthy.

It contains high-quality proteins and fats, as well as calcium and several vitamins.

Eating yogurt has been associated with both improved bone health and reduced blood pressure (52Trusted Source, 53Trusted Source).

Certain types of yogurt — marketed as probiotic yogurt — contain active cultures of beneficial bacteria.

These probiotic bacteria are linked to many health benefits, including improved cholesterol, immunity, digestion, and synthesis of various B and K vitamins in your digestive system (54Trusted Source, 55Trusted Source, 56Trusted Source, 57Trusted Source, 58).

However, be sure to avoid yogurts that are loaded with added sugar. Instead, buy natural yogurt and add some fruit, berries, or muesli for more flavor and a crunchy texture."SUMMARYYogurt is high in protein and calcium. It may improve bone health and blood pressure. Probiotic varieties may enhance your immune system and promote the synthesis of B and K vitamins in your digestive system."Peanut butter is a great source of unsaturated fatty acids, protein, and fiber.

It’s also an excellent source of many vitamins and minerals, including B vitamins, copper, manganese, vitamin E, phosphorus, and magnesium.

Plus, peanuts are very rich in antioxidants — even more than some fruits (59).

They’re very filling, and — despite being high in fat and calories — are not linked to weight gain. In fact, they’re associated with a reduced risk of obesity (60Trusted Source, 61Trusted Source, 62Trusted Source, 63Trusted Source).

However, some people find it hard not to eat too much peanut butter at a time. Try to moderate your portions to avoid excess calorie intake. If you tend to binge on peanut butter, it may be best to avoid it.

Also, be sure to choose varieties without added sugar or oils. The ingredient list should only include peanuts and a small amount of salt.

Try adding some peanut butter on top of apple slices, celery, or a banana for a tasty snack."SUMMARYPeanut butter is rich in healthy fats, vitamins, minerals, and antioxidants. It’s very filling and may prevent weight gain when eaten in moderation."Watermelons are packed with water, nutrients, and vitamins.

They’re low in calories and contain powerful plant compounds like lycopene and citrulline.

Watermelons and their juice may lower blood pressure, increase insulin sensitivity, and reduce muscle soreness after exercise (64Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source).

Due to their water and fiber content, they should not cause major spikes in blood sugar levels.

Watermelons are incredibly refreshing, and may just be the ultimate snack on a hot summer day."SUMMARYWatermelons are rich in water, nutrients, and vitamins. They should not cause major spikes in blood sugar levels and may lower blood pressure, increase insulin sensitivity, and reduce muscle soreness after exercise."The next time you’re craving something tasty, opt for one of the healthy foods in the list above.

Not only are they even more delicious than most junk foods, but they will also improve your health and make you feel good about what you’re eating.

All nutrition information for the foods listed in this article is from the USDA Foods DatabaseTrusted Source.

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By Adda Bjarnadottir, MS, RDN (Ice) — Updated on February 22, 2018