50 foods you must eat for a healthier life

Eating healthy doesn’t have to be boring.

There are a huge number of products that are both healthy and delicious there.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

1-6: Fruits and berries

Fruits and berries are among the most popular health products in the world.

This is not surprising, given that they taste incredible. Fruits are also very easy to include in the diet, because they require little without preparation.

1- Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. Apples are very sensual, and perfect as a snack if you’re feeling hungry between meals.

2- Avocado

Avocados are different from most fruits because they are loaded with healthy fats, not carbohydrates. They are creamy, delicious, and high in fiber, potassium, and vitamin C.

3- Bananas

Bananas are one of 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 one of 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 very nutritious, and low in both carbohydrates and calories .

They are loaded with vitamin C, fiber, and manganese, and are arguably some of the most delicious foods in existence.

Other Healthy Fruits

There are many other healthy fruits and berries that are not listed here.

Some examples are: Cherries, grapes, grapefruit, kiwis , lemons, mangoes, 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 research has shown that they are perfectly safe and healthy ( 1 , ).

8-10: Meat products

It is a myth that all meat is harmful. Unprocessed, soft-cooked meat is one of the healthiest and most nutritious foods you can eat.

8- lean beef

Lean beef is one of the best sources of protein in existence, and is loaded with bioavailable iron . Choosing fat chunks is good if you’re on a low-carb diet .

9- Chicken breasts

Chicken breasts are low in fat and calories, but extremely high in protein . It is an excellent source of many nutrients. Again, feel free to eat greasy chunks of chicken if you don’t eat that many carbs.

10- Lamb

Lambs are usually grass fed, and their meat is usually high in omega-3 fatty acids.

11-16: Nuts, seeds and peanuts

Although high in fat and calories, research shows that nuts and seeds can help you lose weight ( 3 , 4).

These foods are crunchy, full, 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 very important because it makes it easier to include them in the diet.

11- Almonds

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, as well as provide impressive benefits for metabolic health ( 5).

12- Chia Seeds

Chia seeds are among the most nutritionally dense foods on the planet. One ounce (28 g) contains 11 grams of fiber, as well as most of the recommended intake for magnesium, manganese, calcium, and various other nutrients.

13- Coconuts

Coconut is loaded with fiber and powerful fatty acids called medium triglycerides.

14- Macadamia nuts

Macadamia nuts are very tasty. They are much more monounsaturated fat, and lower in omega-6 fatty acids, than most other nuts.

15- Walnuts

Walnuts are very nutritious and loaded with fiber and all kinds of vitamins and minerals.

16- Peanuts

Peanuts (technically legumes, not nuts) are incredibly delicious and full of nutrients and antioxidants. Some studies show that peanuts can help you lose weight ( 6, 7).

However, go easy on the peanut butter . It’s very high in calories and incredibly easy to eat excess amounts of it.

17-26: Vegetables

Calories for calories, 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’s 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 an excellent source of antioxidants and vitamin C.

19- Broccoli

Broccoli is a cruciferous vegetable that tastes great 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

Carrots are a popular root vegetable. It is very tasty and crunchy, and is 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 for all kinds of healthy recipes, and also tastes pretty good on its own.

22- Cucumber

Cucumber is one of the most popular vegetables in the world. It is very low in both carbohydrates and calories, and consists mainly of water . However, it contains 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 improving immune function ( 8).

24- Cabbage

Cabbage has been very popular in recent years, for a good reason. It is incredibly high in vitamin K, vitamin C, fiber, and a number of other nutrients. It’s perfect for adding a hearty crunch to salads and recipes.

25- Onion

The bulbs have a very strong flavor, and are very popular for use in recipes. They contain a number of biologically active compounds believed to have health benefits.

26- Tomatoes

Tomatoes are generally classified as a vegetable, although they are technically a fruit. They are delicious and loaded with nutrients like potassium and vitamin C.

Healthier vegetables

They were not listed, but also very healthy: artichokes, Brussels sprouts, cabbage, celery, eggplant, leek, lettuce, mushrooms, radishes, zucchini, chard, turnips, zucchini.

27-32: Fish and seafood

Fish and other seafood are usually very healthy and nutritious .

They are particularly rich in omega-3 fatty acids and iodine, two nutrients that most people don’t get enough of.

Studies show that people who eat most foods from the sea (especially fish) tend to live longer and have a lower risk of developing 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 content of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D .

28- Sardines

Sardines are small, fatty fish that are one of the most nutritious foods you can eat. They contain a fair amount of most of the nutrients needed for the human body.

29- Shellfish

Shellfish are not eaten very often, which is a shame because it contains more nutrients than almost any other food. It takes a similar look to the meat organ when it comes to NUTRIENT density. Edible shellfish includes mussels, clams, and oysters.

30- Shrimps

Shrimp is a type of animal found in the sea. It is generally low in fat and calories, but high in protein. It is also loaded with a variety of other nutrients, including selenium and vitamin B12.

31- Trout

Trout is another type of delicious fatty fish, similar to salmon.

32- Tuna

Tuna is very popular in Western countries, and is generally low in fat and calories, but high in protein. These are the perfect people who need to add more protein to their diet while keeping calories low.

33-35: Grains

Grains have received a bad rap in recent years, mainly due to them being banned from eating on the wildly popular paleo diet .

However, it is a mistake to lump all the grains together. There are many different types of grains, and some of them are very useful.

Just keep in mind that they are still quite high in carbs, so they are not recommended on a low-carb diet.

33- Brown rice

Rice is one of the oldest cereals, and is now a staple food for more than half of the world’s people. Brown (whole grain) rice is quite 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 delicious grain that is high in nutrients such as fiber and magnesium. It is also an excellent source of vegetable protein.

36-37: Bread

Most people eat a lot of bread.

For those trying to adopt a healthy diet for the first time, it can be very difficult to find something to eat instead of bread.

Fortunately, there are a few healthy (or at least “less bad”) options.

36- Ezekiel bread

Ezekiel bread can be a healthy bread you can buy in the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.

37- Homemade Low-Carb Bread

The safest choice for healthy bread is what you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbohydrates.

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 the digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly cooking the legumes before eating them ( 12).

What we are 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 beans, are unripe varieties of beans. They are very popular in Western countries.

39- Beans

Beans are loaded with a variety of 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 protein. The lentils are also delicious, and have a very satisfying texture.

41-43: Dairy products

Many people cannot tolerate dairy products.

However, for people who tolerate them, they are a healthy source of various important nutrients.

Full-fat dairy products seem to be best, and studies show that people who eat the most full-fat dairy products have a lower risk of developing obesity and type 2 diabetes (13, 14).

If the dairy comes from grass fed cows, then that may be even better, as it is higher in some biologically active fatty acids, such as CLA .

41- Cheese

Cheese is incredibly nutritious, and one bite of it contains about the same nutrients as a whole cup of milk. For many, it’s also one of the most delicious foods you can eat.

42- Whole milk

Total milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.

43- Yogurt

Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except for the added benefits of friendly probiotic bacteria.

44-46: The Fats and Oils

“war” on fat is being lost, and many fats and oils have been making a comeback as healthy food.

44- Grass-Fed cow oil

The oil from cows that have been fed grass is high in many important nutrients, including the very important vitamin K2 .

45- Coconut oil

Coconut oil is loaded with powerful fatty acids called medium-chain triglycerides. Coconut oil may have benefits for treating Alzheimer’s disease, and has been shown to help you lose belly fat ( 15 , 16 ).

46- Olive oil

Olive oil is the healthiest fat on earth. It contains heart healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits .

47-48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47- Potatoes

Potatoes are a very popular food all over the world. They are loaded with potassium and contain a little bit of almost every nutrient we need, including vitamin C.

They are also incredibly satisfying. One study found that boiled potatoes were far the most filling of the 38 foods that were tested ( 17).

48- Sweet potatoes

Sweet potatoes are one of the most delicious flour products you can eat. They are loaded with antioxidants and all kinds of healthy nutrients.

49- Apple cider vinegar

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and causes moderate weight loss ( 18, 19).

It is great for use in salad dressings, as well as for adding flavor to food.

50- Dark chocolate

Not only is dark chocolate the most delicious food on this list, but it can also be healthy.

Dark chocolate is loaded with magnesium, and is one of the most powerful sources of antioxidants in existence ( 20 ).

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