30 Sec Answer: The 20 healthiest foods include leafy greens, fish, nuts, beans, eggs, chicken, sweet potatoes, avocados, yogurt, and whole grains.
Introduction
We all know that healthy eating is important for our overall well-being. But with so many different types of food available, it can be hard to decide what to eat. This article will look at some of the healthiest foods out there and explain why they are beneficial to our health. So read on to find out which foods you should be adding to your grocery list!
Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are packed full of essential vitamins and minerals. They also contain high amounts of dietary fiber which helps keep us feeling full for longer periods of time. Leafy greens are a great addition to salads or smoothies, or they can even be cooked up in stir fries and soups.
Fish
Fish is an excellent source of protein and omega-3 fatty acids which have been linked to a number of health benefits including improved heart health and reduced inflammation. Salmon is particularly good for these benefits but other types of fish such as tuna and sardines are also healthy choices. For those who don’t eat fish, vegetarian sources of omega-3 fatty acids such as flaxseeds and walnuts are available.
Nuts
Nuts are a fantastic snack food that is full of nutrients like vitamin E and magnesium. They are also high in healthy fats that can help lower cholesterol levels. Just make sure you go for unsalted varieties as salted nuts can be high in sodium which isn’t good for our blood pressure levels.
Beans
Beans are one of the most versatile ingredients out there and they’re also very nutritious. High in fiber and protein, beans can help keep us feeling fuller for longer periods of time while providing essential vitamins and minerals such as iron and folate. Try adding them to salads or making a veggie chili for dinner.
Eggs
Eggs are another nutritional powerhouse that should not be overlooked. Rich in protein, vitamins A and D, iron, zinc, calcium, choline and more – eggs really do pack quite a punch when it comes to nutrition. Plus they’re incredibly versatile too – scrambled eggs make a great breakfast while poached eggs on toast make a delicious lunch!
Chicken
Chicken is an excellent source of lean protein which makes it perfect for anyone looking to lose weight or build muscle mass. It’s also low in fat and calories but still provides essential nutrients such as B vitamins which play an important role in energy production. Roast chicken with vegetables makes a delicious dinner option!
Sweet Potatoes
Sweet potatoes are an amazing source of complex carbohydrates that provide slow release energy throughout the day. They’re also packed full of beta carotene which is converted into vitamin A by the body – an essential nutrient for maintaining healthy vision! Sweet potato fries make a delicious side dish or snack!
Avocados
Avocados are another popular superfood that is jam-packed with nutrients like monounsaturated fats which help reduce bad cholesterol levels in the blood stream. They’re also rich in potassium which helps control blood pressure levels – something we could all benefit from! Try spreading mashed avocado on toast or add slices to salads or sandwiches for extra flavor and nutrition.
Yogurt
Yogurt is a creamy dairy product that is high in calcium – essential for strong bones – as well as probiotics which can help improve digestion. Choose plain Greek yogurt over flavored varieties as these often contain added sugar which can increase calorie intake without providing any additional nutritional benefits. Top with fresh fruit or honey for sweetness without sacrificing healthiness!
Whole Grains
Whole grains provide our bodies with complex carbohydrates as well as plenty of B vitamins which help convert food into energy more efficiently than refined grains do. Quinoa is a great choice as it’s gluten free yet still packs plenty of nutrition including zinc, copper and manganese – essential minerals for maintaining strong bones and healthy immune systems!
Berries
Berries are some of the most antioxidant rich fruits around – making them excellent additions to any diet! Full of vitamin C and polyphenols (a type of phytochemical) berries protect cells from damage caused by free radicals – helping to reduce the risk of certain diseases like cancer. Add blueberries or raspberries to morning cereal or whip up a smoothie using frozen mixed berries for breakfast on the go!
Apples
Apples are high in both soluble and insoluble fiber making them great snacks if you’re trying to lose weight or regulate your digestive system – their skin contains pectin (a type of soluble fiber) while their core provides insoluble fibers like lignin that can help prevent constipation!. Have an apple with peanut butter before hitting the gym or slice one up onto salads or oatmeal bowls at lunchtime!
Mushrooms
Mushrooms may not get much attention but they really should! Not only do they add incredible flavor to dishes but mushrooms contain powerful antioxidants called polysaccharides that can boost immunity against viruses and bacteria alike – plus they contain B vitamins too! Try grilling mushrooms with garlic & olive oil over an open flame for a smoky & satisfying side dish!
Dark Chocolate
Yes you read that right – dark chocolate is actually healthy (in moderation!) thanks to its powerful antioxidant content (it has more per serving than red wine!) Dark chocolate (at least 70% cocoa) contains flavonoids – plant compounds that can protect against heart disease & stroke by reducing ‘bad’ LDL cholesterol & increasing ‘good’ HDL cholesterol levels!. Enjoy small pieces every once in awhile for an indulgent treat that won’t derail your healthy eating goals!
Tomatoes
Tomatoes aren’t just delicious – they’re nutritious too! Tomatoes contain lycopene – an antioxidant compound that helps reduce inflammation & protect against various types of cancer especially prostate cancer . Try roasted tomatoes topped with herbs & feta cheese served alongside grilled chicken breasts or salmon fillets for dinner tonight!
Spinach
Spinach is one green vegetable you shouldn’t overlook – it’s filled with antioxidants like lutein & zeaxanthin which help support eye health by filtering out harmful UV rays from sunlight exposure & reducing oxidative stress within our cells!. Add some baby spinach leaves to omelettes during breakfast time or mix them into homemade pesto sauce – yum!.
Broccoli
Broccoli has always been known as a ‘superfood’ due to its impressive nutrient profile – its filled with fiber, Vitamin K1 & C , folate & magnesium amongst other micronutrients ! Eating broccoli regularly has been linked to better brain functioning due to its high concentration of choline – try steaming broccoli then top it off with parmesan cheese at dinner time!.
Garlic
Garlic has long been used medicinally due to its anti-inflammatory properties & natural antibiotic qualities . Adding garlic cloves into sauces & soups will not only enhance flavor but will give your meals an extra dose of nutrition too – try roasting garlic cloves until soft then mash them up with butter , parsley & salt for use on freshly baked breads!.
Lemons/Limes
Both lemons & limes offer numerous health benefits due its naturally occurring vitamin C content . Lemon juice has long been used therapeutically due to its antibacterial abilities whilst lime juice helps detoxify our bodies after excessive alcohol consumption ! Squeeze lemon
