We don’t have to tell you that eating healthy is the best thing that you can do to nourish your mind and body. And having a nutritious diet is not rocket science. It’s about making simple foods that are high in the nutrition part of your daily meals. And in today’s article, we will tell you 50 foods that are most beneficial for your health. From Eggs, Spinach, Flaxseed, Green Tea to Buckwheat and more, watch till the end to learn about all of them.
Kiwi is loaded with Vitamin C, E and an array of polyphenols, offering a high amount of antioxidant protection. Fibre, potassium, magnesium and zinc—partly responsible for healthy hair, skin and nails—are also wrapped up in this nutritious fruit.
Avocados contain nearly 20 vitamins and minerals, many of which are easily absorbed by your body. Simply substituting one avocado for a source of saturated fat such as butter may reduce your risk of heart disease.
Oranges are one of the most potent vitamin C sources essential for disarming free radicals, protecting cells, and sustaining a healthy immune system. They also contain a molecule called hesperidin, which has been shown to lower cholesterol and blood pressure.
Blueberries are rich in a plant chemical called anthocyanin. This may help protect vision, lower blood sugar levels and keep your mind sharp by improving memory and cognition.
Tomatoes are rich in lycopene, a potent weapon against cancer. It has been shown to protect our cells’ DNA with its strong antioxidant power.
Oatmeal keeps your cholesterol in check, helps fight against heart disease, and keeps you full till late, thanks to its soluble fibre. Look for old-fashioned or steel-cut varieties.
7. Greek Yogurt
Rich in probiotics, Greek yogurt can help improve digestion and increase your immunity. It also contains proteins, which are helpful in muscle building and increasing strength.
Eggs contain protein with minimal calories and zero fat or cholesterol. Egg yolks contain healthy vitamin B12 and vitamin A. They also contain choline, a nutrient that’s particularly important for pregnant women.
It’s a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
Spinach is a great source of proteins, vitamins A and C, antioxidants and heart-healthy folate. One cup of this green superfood has nearly as much protein as a hard-boiled egg.
Kale is loaded with health-boosting nutrients like vitamin A, C, phosphorus, and B vitamins like folate. A study found that eating green leafy vegetables such as kale every day can significantly reduce the incidence of several types of heart diseases.
Carrots are an excellent source of vitamin A, vitamin C, vitamin K, potassium, and fibre. Beta-carotene in carrots has been linked to a decreased risk of developing certain types of cancer.
Onions are rich in quercetin, a compound that increases blood flow. It also activates a protein in your body that helps regulate glucose levels, torches stored fat and keeps new fat cells from forming.
Mushrooms are a great source of potassium, which is vital for muscle health and recovery. Research has shown eating mushrooms can lead to increased immunity and protect against cancer.
15. Grass-Fed Beef
Grass-fed beef is naturally leaner and has fewer calories than conventional meat. It also contains higher levels of omega-3 fatty acids, which have been shown to reduce the risk of heart disease.
16. Sweet Potatoes
Sweet potatoes contain alpha and beta carotene. Our body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy.
Salmon is a rich source of vitamin D and one of the best sources of omega-3 fatty acids. These essential fatty acids prevent heart disease, smooth your skin, aid in weight loss and boost your mood.
18. Fat-Free Organic Milk
Milk is loaded with calcium. Studies show that calcium isn’t just a bone booster but a fat fighter too. Milk is also a good source of vitamin D, which allows your body to absorb calcium better.
Flaxseed is the most potent plant source of omega-3 fatty acids. Studies indicate that adding flaxseed to your diet can help reduce the development of heart disease by 46 percent.
20. Olive Oil
Olive oil is packed with heart-healthy monounsaturated fats, which help lower bad cholesterol and raise good cholesterol. It’s also rich in antioxidants that can help reduce the risk of cancer and Alzheimer’s.
Garlic contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria.
22. Dark Chocolate
Dark chocolate is filled with flavonoid antioxidants that keep blood platelets from sticking together and may even unclog your arteries. Go for dark chocolate with 70 percent or more cocoa.
Oysters are loaded with zinc, a mineral necessary for immunity. They are also a rich source of iron. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments.
24. Chia Seeds
Chia seeds are a great source of protein, omega-3s, and fibre. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron—all important for your health.
25. Chicken Breast
Chicken breasts are loaded with proteins and phosphorus which are important for muscle building, maintenance, strong bones and teeth.
26. Brown Rice
Low in fat and high in fibre, brown rice is also a rich source of selenium, which is essential for thyroid metabolism, DNA health, and proper immune system function.
27. Brazillian Nuts
These nuts are rich in mono-saturated fats and good cholesterol to keep your arteries healthy and blood flowing. You also get a decent serving of copper for your bones to help you fight anemia.
Apples are rich in catechins and quercetin, both of which have been shown to prevent strokes, heart disease and cancer. Quercetin can also help improve the firmness of collagen, which helps your skin to keep its elasticity.
Barley contains phytic acid which has been shown to inhibit the growth of cancers. It is particularly rich in chemicals called protease inhibitors, which have properties that combat breast and bowel cancer.
30. Green Tea
Green tea is loaded with antioxidants, especially Catechin. It can reduce inflammation in your body, which contributes to diseases. It is also effective in reducing high blood pressure and decreasing the risk of heart disease.
Caffeine can help bolster your metabolism. A study found that caffeine increases the number of calories you burn at rest by as much as 25 percent for three hours after it’s ingested.
Almonds are rich in monounsaturated fat, which reduces unhealthy cholesterol levels and lowers heart disease risk. A great source of vitamin E, almonds can also help to improve your overall heart health and reduce certain signs of aging.
Cauliflower is rich in isothiocyanates, an enzyme that has been shown to kill cancer stem cells. Another compound found in cauliflower is indole-3-carbinol, which helps protect against DNA damage.
Walnuts are packed with omega-3 fatty acids that boost brain health and function. Studies have found that regularly eating walnuts play a role in longevity by reducing cancer risk, and heart disease and improving gut bacteria.
Studies found that drinking beetroot juice, makes the brains of older adults more efficient, resembling those of younger adults. The compound betanin, responsible for its red colour, plays a key role in slowing the progression of Alzheimer’s.
36. Bone Broth
Just simply sipping on this collagen and gelatin-rich broth plays a role in improving skin care, maintaining and repairing connective tissues, supporting gut health and improving wound healing.
37. Black Beans
Besides their mega dose of fibre, black beans also contain folate and protein. They’re great for regulating your blood sugar and keeping you full until your next meal.
38. Goji Berrie’s
Apart from containing iron and vitamin A, goji berries are a great source of copper and selenium. Adding them to your diet fights inflammation and cancer. It also promotes healthy skin and vision.
39. Turnip Greens
These leafy greens are packed with just about every nutrient your body needs, including vitamin K, vitamin A, vitamin C, folate and copper. It also contains calcium, which is important for strong bones and increased muscle tone.
40. Sunflower Seeds
They are a very good source of copper, manganese, selenium and phosphorus which supports your nerve function and boosts heart health.
41. Coconut Oil
Rich in natural saturated fats, coconut oil can help raise good cholesterol while lowering bad cholesterol. Cooking with coconut oil regularly can also help reduce your risk of heart disease.
Turkey is rich in omega-3 acids, which have been shown to boost brain function and improve your mood. It also prevents fat cells from growing in size.
43. Peanut Butter
Peanut Butter provides a solid dose of muscle-building protein and healthy fats. According to a study, eating peanuts can prevent both cardiovascular and coronary artery disease.
Buckwheat is high in fibre, manganese, magnesium, copper, and zinc. It also contains 8 essential amino acids needed to keep your body healthy, functioning, and strong.
Watercress is packed with vitamins A, C, and K, as well as lutein and zeaxanthin, which are carotenoids that can protect your eyes, heart, and cardiovascular system.
Lemons have strong anti-inflammatory qualities that can help inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.
Fennel is a vitamin cocktail, providing antioxidants, vitamin C, fibre, and a unique mix of phytonutrients. One such phytonutrient called anethole has been shown to reduce inflammation and fend off chronic disease.
They are rich in folate, zinc and B vitamins. These help guard against heart disease and stabilize blood sugar. Thanks to their iron content, lentils also support and maintain metabolism.
Pumpkin contains about double your daily requirement of vitamin A, as well as carotenoids like beta-carotene. This helps protects your eyes, and also has a role in reducing cancer risk.
50. Black Tea
Researchers found that drinking a cup of black tea per day improves cardiovascular function. Another study showed that drinking 20 ounces of black tea daily causes the body to secrete five times more interferon, a key element of your body’s infection protection arsenal.