The 17 Healthiest Foods on Earth
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Being a good eater is not just about what you eat; it’s about how you eat. “Tufts Medicare Preferred study showed that a healthy diet could also lower risk for heart disease, diabetes, stroke, some types of cancer, and osteoporosis,” it said.
The key to dietary success is to start adding some nutritious foods to what you eat every day. So here are 17 of the healthiest foods you should eat on Earth.
Leafy Greens
Leafy greens are a nutrient-dense food essential to a healthy diet. Many vitamins and minerals are found in them, including calcium, iron, potassium, magnesium, and vitamins A and C. Leafy greens are also rich in fiber and contain very few calories, carbohydrates, sodium, and cholesterol.
Berries
Rich in antioxidants, fiber, potassium, magnesium, and vitamins C and K, berries are a good food choice. Antioxidants help fight cell damage; fiber can help you feel full longer. These fruits are all aggregate and come from multiple ovaries of the same flower. According to botanists, they are pseudocarps or false fruits.
Fatty Fish
Fatty fish contain omega-3 fatty acids called healthy fats because they can help lower triglycerides and inflammation. Omega-3s may also slow plaque growth in arteries and help lower blood pressure.
Nuts and Seeds
Nuts and seeds contain protein, healthy fats, fiber, vitamins, and minerals. They are also healthy to eat, which can help reduce inflammation and improve artery health. Nuts are also related to a decreased risk of coronary heart disease.
In an article, Sydney’s Better Health Channel says that Nuts and seeds can also help regulate body weight because the body doesn’t fully absorb their fats.
Avocados
Avocados are high in calories, fat, minerals, and vitamins. Monounsaturated fats are “good” fats that may help lower bad cholesterol. Like all the rest, avocados contain potassium, vitamin C, magnesium, and fiber. An avocado one-third of a medium avocado is around 50 grams or 1.7 ounces, says WebMD, and it recommends no more than one-third of a medium avocado (50 grams).
Garlic
Garlic can help fight bacteria, viruses, fungi, and intestinal parasites such as Giardia. It is full of antioxidants, and one of them, allicin, is effective against several bacteria, including multidrug-resistant strains of E. coli.
Garlic has been used for years as a remedy. In 1762, when the great plague hit Marseille, four thieves were given a garlic potion in exchange for claiming to be immune to the disease.
Sweet Potatoes
Fiber, potassium, vitamin A, vitamin C, and beta-carotene are all found in sweet potatoes. In addition, they also contain manganese and other vitamins and minerals. Sweet potatoes have large amounts of beta-carotene and vitamin A, which lowers your chances of getting this eye disease.
Greek Yogurt
Probiotics are good in Greek yogurt and support good gut health. Besides, the sweet potato is also high in protein and calcium. Greek yogurt is a valuable food to include in your diet to keep your digestive health and bones strong.
Beans and Legumes
Beans and legumes are sources of fiber, protein, and minerals that are relatively low calorie and low saturated fat. Antioxidants can also help prevent cell damage and disease, which are found in them. Incorporating legumes into your diet allows you to manage weight, lower your blood pressure and cholesterol, and reduce your risk of contracting type 2 diabetes.
Eggs
Eggs are a source of protein, but they provide more than 60 percent of their calories in the form of fat, much of it saturated fat. Eggs may be more or less nutritious based on how the hen was raised: cage-free, free-range, or organically fed.
The Mayo Clinic recommends eating seven eggs per week—for healthy people. Other studies on egg consumption have even found links between egg eating and an increased risk of heart disease and death.
Olive Oil
Monounsaturated fatty acids in olive oil raise HDL (or good) cholesterol and lower LDL (or bad) cholesterol. It’s also anti-inflammatory and antioxidant, which may help prevent plaque from building up in the arteries.
Whole Grains
Whole grains may reduce heart disease and stroke risk. The American Heart Association‘s dietary recommendations emphasize that they are essential to your diet. A recent 2020 review of 17 studies found that whole grain eaters have lower rates of several types of cancer, including colorectal, colon, gastric, pancreatic, and esophageal cancers.
Dark Chocolate
Dark chocolate contains fiber and minerals like iron, magnesium, potassium, and zinc. Artisan Chocolates recommends it to decrease the risk of heart disease, inflammation, and brain function. According to the AACVPR News & Views, 1 oz of dark chocolate has 40 calories (per 1 ounce or 28g). To limit calories, you should eat 1-2 oz (30-60g) a day.
Tomatoes
Tomatoes are good sources of potassium, vitamin C, vitamin K, folate, and other nutrients. They also contain lycopene, the antioxidant responsible for their red color, which may help protect cells from damage.
Green Tea
Green tea is safe to drink daily, but it is a source of caffeine, so people who regularly consume it in large amounts or towards bedtime may have trouble falling asleep. Cleveland Clinic Health Essentials shared in an article that pregnant or breastfeeding people should limit their caffeine to about 200 milligrams a day and that children under 12 shouldn’t have any caffeine.
Broccoli
Rich in fiber and protein and bursting with vitamins A, C, E, K, and B, broccoli is something we should be eating more often. It is also a good iron, potassium, calcium, selenium, and magnesium source. Broccoli may lower our risk of obesity, diabetes, and heart disease. Additionally, it may boost bone health and cause skin damage.
Turmeric
Curcumin, the main active ingredient in turmeric, contains anti-inflammatory properties. These include helping joint health and brain function. Incorporating turmeric into your diet can be very beneficial.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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