Eating healthy does NOT have to be boring.
There is a massive amount of foods out there that are both
healthy and tasty.
Here are 50 incredibly healthy foods. Most of them are
surprisingly delicious.
1-6: Fruits and Berries
Fruits and berries are among the world's most popular health
foods.
This is not surprising, given that they taste incredible.
Fruits are also very easy to incorporate into the diet, because they require
little to no preparation.
1. Apples
The apple is high in fiber, vitamin C and numerous
antioxidants. Apples are very fulfilling, and perfect as snacks 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. They are creamy, tasty and high in fiber,
potassium and vitamin C.
3. Bananas
Bananas are among the world's best sources of potassium.
They are also high in vitamin B6 and fiber. Bananas are ridiculously 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. They are
also high in fiber, antioxidants and taste incredible.
6. Strawberries
Strawberries are highly nutritious, and are 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
There are many other healthy fruits and berries that aren't
listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons,
mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
7. Eggs
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in
cholesterol, but new studies have shown that they are perfectly safe and healthy
(1, 2).
8-10: Meats
It is a myth that all meat is harmful. Unprocessed, gently
cooked meat is one of the healthiest and 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 is 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.
11-16: Nuts, Seeds and Peanuts
Despite being high in fat and calories, studies suggest that
nuts and seeds can help you lose weight (3, 4).
These foods are crunchy, fulfilling and loaded with
important nutrients that many people don't get enough of, including magnesium
and vitamin E.
They also require zero preparation, which is important
because it makes it easier to incorporate them into the diet.
11. Almonds
The almond is a popular type of nut. It is loaded with
vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can
help you lose weight, and provide impressive benefits for metabolic health (5).
12. Chia Seeds
Chia seeds are among the most nutrient dense foods on the
planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part
of the recommended intake for magnesium, manganese, calcium and various other
nutrients.
13
Coconuts are loaded with fiber and powerful fatty acids called
medium-chain triglycerides.
14. Macadamia Nuts
Macadamia nuts are very tasty. They are 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 all
sorts of vitamins and minerals.
16. Peanuts
Peanuts (technically legumes, not nuts) are incredibly tasty
and high in nutrients and antioxidants. Several studies show that peanuts can
help you lose weight (6, 7).
However, take it easy on the peanut butter. It is very high
in calories and incredibly easy to eat excessive amounts of it.
17-26: Vegetables
Calorie for calorie, vegetables are among the world's most
concentrated sources of nutrients.
There is a wide variety available, and it is best to eat
many different types of vegetables every day.
17. Asparagus
Asparagus is a popular vegetable. It 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 are crunchy and taste very 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, vitamin K and vitamin C,
and contains a decent amount of protein compared to other vegetables.
20. Carrots
The carrot is a popular root vegetable. It is extremely
tasty and 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 all sorts of healthy recipes, and also tastes pretty good
on its own.
22. Cucumber
The cucumber is one of the world's most popular vegetables.
It is very low in both carbs and calories, and consists mostly of water.
However, it does contain a number of nutrients in small amounts, including
vitamin K.
23. Garlic
Garlic is incredibly healthy. It contains allicin, a
bioactive compound with powerful biological effects, including improved immune
function (8).
24. Kale
Kale has been very popular in recent years, for good reason.
It is incredibly high in vitamin K, vitamin C, fiber and a number of other
nutrients. It is perfect to add a satisfying crunch to salads and recipes.
25. Onions
Onions have a very strong flavor, and are very popular for
use in recipes. They contain a number of bioactive compounds believed to have
health benefits.
26. Tomatoes
omatoes 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
These weren't listed, but are also very healthy: Artichokes,
Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms,
radishes, squash, swiss chard, turnips, zucchini.
27-32: Fish and Seafood
Fish and other seafoods tend to be very healthy and
nutritious.
They are especially rich in in omega-3 fatty acids and
iodine, two nutrients that most people don't get enough of.
Studies show that people who eat the most foods from the sea
(especially fish) tend to live longer and have a lower risk of many diseases,
including heart disease, dementia and depression ( 9, 10, 11).
27. Salmon
Salmon is a type of oily fish that is 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 contain hefty amounts of the majority of
nutrients required by the human body.
29. Shellfish
Shellfish isn't eaten very often, which is a shame because
it contains more nutrients than almost every other food. It ranks similar to
organ meats when it comes to nutrient density. Edible shellfish includes clams,
mollusks and oysters.
30. Shrimp
Shrimp is a type of animal found in the sea. It tends to be
low in fat and calories, but high in protein. It is also loaded with various
other nutrients, including selenium and vitamin B12.
31. Trout
Trout is another type of delicious oily fish, similar to
salmon.
32. Tuna
Tuna is very popular in Western countries, and tends to be
low in fat and calories, but high in protein. It is perfect people who need to
add more protein to their diets, while keeping calories low.
33-35: Grains
Grains have gotten a bad rap in recent years, mainly due to
them being a forbidden food on the wildly popular paleo diet.
However, it is a mistake to lump all grains together. There
are many different types of grains, and some of them are very healthy.
Just keep in mind that they are still pretty high in carbs,
so they are not recommended on a low carb diet.
33. Brown Rice
Rice is one of the oldest cereal grains, and is currently a
staple food for more than half of people in the world. Brown (whole grain) 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 also contain powerful fibers called beta-glucans, shown to have numerous
benefits.
35. Quinoa
Quinoa has become incredibly popular among health conscious
individuals in recent years. It is a tasty grain that is high in nutrients like
fiber and magnesium. It is also an excellent source of plant-based protein.
36-37: Breads
Most people eat a lot of bread.
For those who are trying to adopt a healthier diet for the
first time, it can be extremely challenging to find something to eat instead of
bread.
Fortunately, there are several healthy (or at least
"less bad") options available.
36. Ezekiel Bread
Ezekiel bread may be the healthiest bread you can buy at the
store. It is made from organic, sprouted whole grains, and also contains
several types of legumes.
37. Homemade Low-Carb Breads
The safest choice for healthy bread is something that you
make yourself. Here is a list of 15 recipes for healthy breads that are
gluten-free and low in carbs.
38-40: Legumes
Legumes are another food group that has been unfairly
demonized in recent years.
It is true that legumes contain anti-nutrients, substances
that can interfere with digestion and absorption of nutrients.
However, these anti-nutrients can be eliminated by soaking
and properly preparing the legumes before eating them (12).
What we're left with is an incredibly cheap source of
quality nutrition, including 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 various vitamins and minerals,
and are very high in fiber. Just make sure to cook them properly, because they
are toxic when raw.
40. Lentils
Lentils are another popular legume. They are high in fiber
and are among the best sources of plant-based protein. Lentils also taste
delicious, and have a very satisfying texture.
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