A List of 60 Super Healthy and Tasty foods for you
A List of 60 Super Healthy and Tasty Foods for you
. Fruits
. Eggs
. Meat
. Nuts and seeds
. Vegetables
. Seafood
.
Cereals
. Bread
. Legumes
. Dairy products
. Fats and oils
. Tubers
. Vinegar
.
Chocolate
. Bottom of the Line
. Edamame
. Kiwi
. Black beans
. Bulgur
. Spinach
. Water
. Barley
. Winter squash
Eating various nutritious foods, including fruits,
vegetables, nuts, seeds, and lean proteins, can help support your overall
health.
Many foods are healthy and tasty. When you fill your plate with
fruits, vegetables, quality protein sources, and other whole foods, your meals
will be colorful, versatile, and good for you.
Here are 60 healthy and tasty ones you can include in your
diet.
Fruits and berries
Fruits and berries are popular healthy foods.
They are sweet, nutritious, and easy to incorporate into your
diet as they require almost no preparation.
1. Apples contain fiber, vitamin C, and numerous antioxidants.
They are very filling and a perfect snack if you are hungry between meals.
2. Avocado
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Avocados are different from most other fruits because they
contain a lot of healthy fats. Not only are they creamy and delicious, but
they're also high in fiber, potassium, and vitamin C. Swap mayonnaise for
avocado as a salad dressing or as a spread on breakfast toast.
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3. Bananas
Bananas are a good source of potassium. They are also high in
vitamin B6 and fiber and are convenient and portable.
4. Blueberries
Blueberries are delicious and high in antioxidants.
5. Oranges
Oranges are well known for their vitamin C content. What's more,
they are high in fiber and antioxidants.
6. Strawberries
Strawberries are highly nutritious and low in carbohydrates and
calories.
They provide vitamin C, fiber, and manganese and make a delicious
dessert.
Other healthy fruits
Other healthy fruits and berries include cherries, grapes,
grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples,
plums, and raspberries.
7. Eggs
Eggs are highly nutritious.
Once demonized for their high cholesterol content, experts now
see them as a useful source of protein that can have several benefits.
Meat
Lean, unprocessed meat can be included in a healthy diet.
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8. Lean beef
Lean beef is an excellent source of protein when consumed in
moderation. It also provides highly bioavailable iron.
9. Chicken breast
Chicken breast is low in fat and calories but high in protein.
It is an excellent source of many nutrients.
10. Lamb and mutton
Sheep are usually grass-fed and their meat tends to be high in
omega-3 fatty acids compared to omega-6.
Nuts and seeds
Despite being high in unsaturated fat and calories, nuts and
seeds can help reduce the risk of cardiovascular disease, cancer, and other
health problems. They are a satisfying snack that can help those managing their
weight.
They also require almost no preparation, so they're easy to add
to your routine. They can also add texture to salads and other dishes.
However, they are not suitable for people with nut allergies.
11. Almonds
Almonds are a popular nut that contains vitamin E, antioxidants,
magnesium, and fiber. A 2021 review found that almonds can aid in weight loss,
support gut microflora, improve thinking, control heart rate during stress, and
prevent skin aging.
12. Chia seeds
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Chia seeds are a nutritionally rich food supplement. One ounce
(28 grams) provides 11 grams of fiber and significant amounts of magnesium,
manganese, calcium, and various other nutrients.
13. Coconuts
Coconuts provide fiber and fatty acids called medium-chain
triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are delicious, higher in monounsaturated fat, and lower in omega-6 fatty acids than most nuts.
15. Walnuts
Walnuts are highly nutritious and rich in fiber and various
vitamins and minerals. Pair them with feta cheese to garnish a salad.
16. Brazil nuts
Brazil nuts are rich in nutrients and have a smooth, buttery
texture. The nutrients they contain support thyroid function and are a good
source of the mineral selenium.
Vegetables
Calorie for calorie, vegetables are among the most concentrated
sources of nutrients. By including a variety of vegetables in your diet, you
will get a wide variety of nutrients.
17. Asparagus
Asparagus is a popular vegetable that is low in carbohydrates
and calories and rich in vitamin K.
18. Peppers
Peppers come in several colors, including red, yellow, and
green. They are 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 is an excellent source of fiber and vitamins C and K and,
compared to other vegetables, it contains a decent amount of protein.
20. Carrot
Carrots are a popular root vegetable. They're sweet, crunchy,
and full of nutrients like fiber and vitamin K. They're also high in carotene
antioxidants, which have several benefits.
Put a few carrot sticks in your lunch box or use them to eat
guacamole and other dips.
21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. You can
add it to curry, fry it in olive oil or use it raw in salads or for dipping.
22. Cucumber
Cucumbers make a refreshing snack. They are low in carbohydrates
and calories and mostly consist of water. They also contain small amounts of
vitamin K and other nutrients.
23. Garlic
Garlic is a healthy and tasty addition to salads and cooked
savory dishes. It contains allicin, which has antioxidant and antimicrobial
effects. Its nutrients may also reduce the risk of cancer and cardiovascular
disease.
24. Cabbage
Cabbage is high in fiber, vitamins C and K, and other nutrients.
Adds a satisfying crunch to salads and other dishes. You can also add it to
French fries or bake it in the oven for crispy kale chips.
25. Onions
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Onions have a distinct flavor and are part of many recipes. They
contain several bioactive compounds that are believed to have health benefits.
26. Tomatoes
Tomatoes are usually categorized as a vegetable, even though
they are technically a fruit. They're tasty and provide nutrients like
potassium and vitamin C. Try growing tomatoes on your windowsill for a little fun and extra flavor.
More healthy vegetables
Other vegetables worth mentioning are artichokes, Brussels
sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes,
squash, Swiss chard, cabbage, turnips, and zucchini.
Fish and seafood
Fish and other seafood can be healthy and nutritious. They are
rich in omega-3 fatty acids and iodine.
Research suggests that eating fatty fish can improve heart and
brain health.
27. Salmon
Salmon is a type of fatty fish that is tasty and high in
nutrients, including protein and omega-3 fatty acids. It also contains some
vitamin D.
28. Sardines
Sardines are small, fatty, and highly nutritious fish. They
provide many nutrients, including calcium and vitamin D.
29. Crustaceans
Mussels are rich in nutrients and make a tasty snack. Edible
shellfish include clams, mollusks, and oysters. Be sure to get them from a
reputable source to ensure they are fresh and toxin-free.
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 also provides
selenium and vitamin B12.
31. Trout
Trout is another type of delicious freshwater fish, similar
to salmon.
32. Tuna
Tuna tends to be low in fat and calories and high in protein.
It is ideal for people who need to add more protein to their diet but keep the
calories low.
Make sure you buy low-mercury varieties that are responsible.
Grains
Whole grains play an important role in your diet because they
are healthy carbohydrates and provide a variety of micronutrients, fiber, and
fuel for your body.
They can also help with weight management.
33. Brown rice
Rice is a staple food for a large part of the world's
population. Brown rice is more nutritious than white rice, with decent amounts
of fiber, vitamin B1, and magnesium.
34. Oats
Oats provide nutrients and a powerful fiber called
beta-glucans. Glucans provide numerous benefits, including helping to lower
cholesterol and nourishing beneficial bacteria in the gut.
35. Quinoa
Quinoa is a tasty grain that is high in nutrients such as fiber and magnesium. It is also an excellent source of vegetable protein
Bread
Whole grain bread can be high in fiber and other nutrients
and is a better choice than highly processed white bread.
When shopping for baked goods, compare product labels and
look for those with the most fiber and the least added sugar.
If you make your own bread, you will know exactly what goes
into it. If you don't know how to bake, the bakery will help you.
36. Ezekiel's bread
Ezekiel bread is made from organically sprouted whole grains
and legumes.
37. Homemade low-carb
and gluten-free bread slices
If you're looking for low-carb or gluten-free bread, consider making your own. Here is a list of 15 low-carb gluten-free bread recipes.
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Legumes
Legumes are a great plant-based source of protein, iron, and
fiber.
Legumes can sometimes interfere with digestion and absorption
of nutrients, but soaking them and preparing them properly can reduce this
risk.
38. Green beans
Green beans, also called string beans, are an immature
variety of beans. Use them whole as a side dish or add them cold to salads.
39. Beans
Beans contain fiber and various vitamins and minerals. Make
sure you cook them properly as they are toxic when raw.
40. Lens
Lentils are another popular legume. They have a high fiber
content and are a good source of vegetable protein.
41. Peanuts
Peanuts are actually legumes, not true nuts. They are tasty
and high in nutrients and antioxidants. One study concluded that peanuts may
aid in weight loss and may help regulate blood pressure.
However, if you're watching your calorie intake, you may want
to watch out for peanut butter, which is high in calories and easy to eat in
large quantities.
Dairy
For those who can tolerate them, dairy products are a healthy
source of several important nutrients.
42. Cheese
A single slice of cheese can offer about the same amount of
nutrients as a full cup (240 ml) of milk. It is also a tasty addition to many
dishes and can replace meat as a protein food. However, it can be high in fat.
There are many types of cheese with different flavors and
textures. Choose less processed types of cheese.
43. Dairy milk
Dairy milk contains vitamins, minerals, proteins, and calcium.
A 2022 review concluded that people who consume dairy
products are less likely to die from cardiovascular disease (CVD) than those
who do not. However, full-fat dairy products may increase the risk of CVD and
some cancers.
44. Yogurt
Yogurt is made from milk that is fermented by adding live
bacteria. It has many of the same health benefits as milk, but yogurt with live
cultures has the added benefit of friendly probiotic bacteria.
Fats and oils
Diet formulas that contain 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 high in
antioxidants, which have powerful health benefits.
46. Coconut oil
Coconut oil is a saturated fat, but it contains MCTs and may
have similar health benefits to olive oil.
However, coconut oil has been shown to raise LDLT (bad)
cholesterol more than other liquid vegetable oils, so it's best to use it in
moderation.
Tubers
Tubers are the storage organ of some plants. As food, they
are called root vegetables.
47. Potatoes
Potatoes provide potassium and contain a little bit of almost
every nutrient you need, including vitamin C. With the skin, they're also a good
source of fiber.
Potatoes contain more water from a trusted source and are
less energy dense than pasta and rice and can leave you feeling full so you
don't need to eat more. Thanks to this, they can help with weight loss.
48. Sweet potatoes
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Sweet potatoes are rich in antioxidants, beta-carotene,
vitamin A, and other essential nutrients. Eat them roasted, mashed, or added to
other dishes.
49. Apple cider vinegar
Apple cider vinegar may help regulate blood sugar levels
after a meal when taken with food, although more evidence is needed about its
effectiveness.
It is perfect as a salad dressing or to flavor meals.
50. Dark chocolate
Dark chocolate contains antioxidants known as flavonoids,
which can help manage cholesterol from a trusted source and reduce the risk of
heart disease. However, the amount of chocolate that is usually healthy to eat
is not enough to provide significant benefits.
The American Heart Association Trusted Source recommends
eating chocolate, but in moderation and for pleasure rather than its health
benefits.
Bottom Line
Whether you're looking to overhaul your diet or simply change
up your meals, it's easy to add a number of these foods into your routine.
Many of the foods listed above make great snacks while
providing essential nutrients. Some may even help with weight loss.
51. Mushrooms
Meaty and filling, as a substitute for beef, mushrooms can
cut up to 400 calories from a meal.
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52. Edamame
These young soybeans contain more fiber per serving than
shredded wheat cereal and are one of the few plant-based sources of complete
protein, meaning they have all nine essential amino acids that our bodies can't
make on their own.
53. Kiwi
People with high blood sugar have an increased risk of stroke and heart attack, research suggests
Ounce for ounce, this fuzzy fruit contains more vitamin C
than an orange and is a good source of potassium and fiber.
54. Black beans
These burritos boast antioxidants and magnesium that help
maintain nerve and muscle function. They are also a source of potassium and fiber.
55. Bulgur
Bulgur, made from wheat that has been steamed, dried, and
crushed, provides more fiber than brown rice, plus you'll get potassium, B
vitamins, and calcium.
56. Spinach
If sugar consumption is reduced, what are the effects on the body?
You'll get iron, folate, and at least a dozen
flavonoids—compounds that are loaded with antioxidants.
57. Water
Use water 8 cups to 12 cups daily.
58. Barley
Another high-fiber fighter against cholesterol. On weekdays,
use pearl or the pressure cooker variety. More time? Try hulled barley with an
extra layer of bran.
59. Winter squash
Eat butternut squash and acorn squash, as well as other
richly pigmented dark orange and green vegetables like sweet potatoes,
watermelon, and mangoes.
60. Soya
Easy ways to get rid of mouth ulcers
20 to 25 grams of soy protein per day is recommended as part of a
low-fat diet to help lower cholesterol. Try tofu, soy milk, edamame soybeans,
tempeh, and textured vegetable protein.
See more
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Amazing and informative article
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