List Of World’s Healthiest Foods
So you’re finally ready to start eating healthy. But you’re at a total loss. The “superfoods” and “fad” diets are constantly changing. One day we’re told eggs are bad for us, the next they are given the green light, same with dairy. So which diet should you follow? Organic foods? Paleo? Raw? Vegan? Vegetarian? So many choices! You need to remember that it’s not a diet, it’s a lifestyle change. We have compiled a list of the world’s healthiest foods to give you a guideline.
Don’t forget to get proper sleep, drink plenty of water and exercise as well. Healthy living doesn’t come just from dieting alone. Simply by switching from processed and frozen foods to fresh, organic foods, you can easily maintain a healthy diet! And for those who don’t want to give up sweets, don’t forget that dark chocolate is considered a health food as it is rich in antioxidants. See, you don’t have to give up everything you love. Remember the key word is moderation! Say hello to a healthy new lifestyle!
World’s Healthiest Foods (by category)
Vegetables
Since you were a child, everyone has been nagging you to eat your vegetables. And you grudgingly did as you were told. There’s a reason your parents wanted you to eat your broccoli. Vegetables are one of the world’s healthiest foods. And most of them can be consumed raw. And if you are not a fan or raw vegetables, there are thousands of recipes online to prepare vegetables and other organic foods.
Vegetables contain many nutrients including fiber, folic acid, potassium, and vitamins such as A, C and E. Potassium has been proven to help regulate blood pressure while dietary fiber can lower the risk of heart disease, and help lower bad cholesterol. They are also low in calories and carbs. A diet rich in vegetables can also help lower your risk of stroke, cancer, dementia, arthritis and other illnesses.
Here is a list of some of the healthiest vegetables:
- Asparagus
- Beets
- Bell Peppers
- Bok Choy
- Broccoli
- Brussel Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collard Greens
- Cucumbers
- Eggplant
- Fennel
- Garlic
- Green Beans
- Kale
- Leeks
- Mushrooms (shiitake and cremini)
- Mustard Greens
- Olives
- Onions
- Peas
- Romaine Lettuce
- Spinach
- Summer Squash
- Sweet Potatoes
- Swiss Chard
- Turnip Greens
- Winter Squash
Fruits
Fruits are rich in a great deal of nutrients, including fiber, folate, vitamin C and potassium. Fruit may help reduce your risk for heart disease, stroke, type 2 diabetes and certain types of cancer. Simply swap out some fruit for that candy bar, engery drink or bag of potato chips. Make a fruit and veggie smoothie. Fruit is a tasty alternative to processed, fried and sugary snacks.
Here are a list of some of the healthiest fruits for a proper diet:
- Apples
- Apricots
- Avocado
- Bananas
- Cantaloupe
- Cherries
- Dragon Fruit
- Figs
- Grapes
- Grapefruit
- HoneyDew Melon
- Kiwi
- Lemons
- Limes
- Organes
- Papaya
- Pears
- Plums
- Pomegranate
- Prunes
- Tomatoes
- Watermelon
Berries
Berries contain phytochemicals which can help repair damage cells and promote new cell growth. They are also rich in antioxidants and fiber. Adding berries to your daily diet can reduce your risk of diabetes, arthritis, dementia and certain forms of cancer. Berries are great on their own, but can be added to yogurt or a smoothie. You can even freeze dry berries for a fun and tasty treat.
Here are a list of some of the healthiest berries to add to your diet:
- Acai berries
- Blueberries
- Cranberries
- Blackberries
- Raspberries
- Strawberries
Dairy & Eggs
Both eggs and dairy have gotten a bad rap over the years. However, in moderation, they are not bad for you. Eggs are full of protein, amino acids and vitamins, plus there are so many ways to prepare eggs from omelets to sunny side up. Dairy is rich in protein, Vitamin D and calcium. It is essential for bone health and has been proven to lower blood pressure and reduce the risk of type-2 diabetes and heart disease.
Below is a list of some of the healthiest dairy and eggs products:
- Cheese (Grass fed)
- Eggs (pasteurized)
- Greek Yogurt
- Whole Milk (Vitamin D)
- Yogurt (Grass Fed)
Meats and Poultry
Meats have also gotten the raw deal over the years. Lean meat is good for you in moderation. You don’t have to give up meat to maintain a healthy diet. Lean meats are rich in B Vitamins, manganese, iron and zinc. The proteins in meats are supportive for bone and muscle healthy as well as hormones and enzymes. As long as your meats are cooked properly and thoroughly, they can be a healthy part of your diet in moderation.
The following meats are considered healthy:
- Lean beef (grass fed)
- Chicken
- Lamb
- Turkey
Fish & Seafood
Fish and seafood are both rich in iodine and omega-3 fatty acids. Adding 2 servings of fish to your diet a week can lower your risk for heart diseases, cholesterol issues, depression and dementia.
Below are a list of the healthiest seafoods:
- Cod
- Salmon
- Shellfish (Shrimp, lobster, mussels, etc)
- Sardines
- Tilapia
Grains
Depending on your sensitivity to certain grains, they have been proven to be one of the world’s healthiest foods and should be added to your diet. They are full of nutrients including B vitamins, fiber, iron, and magnesium. They can reduce cholesterol levels and help prevent heart disease and may also reduce stomach issues as such as IBS. And many of the following grains are also gluten-free, for those who may have a wheat-tolerance issue.
Following is a list of some of the recommended grains for a healthy diet:
- Barley
- Brown rice
- Buckwheat
- Millet
- Oats
- Quinoa
- Rye
- Whole Wheat
Legumes
Legumes are chock full of proteins, fiber and other nutrients. Beans especially are an excellent source of fiber. They should be consumed in moderation, however, especially for those with digestive issues. However, they are essential for heart, muscle and bone health. They are also considered one of the world’s healthiest foods.
Here is a list of the healthiest beans and legumes for a proper diet:
- Black beans
- Black-eyed peas
- Chickpeas (Garbanzo beans)
- Kidney beans
- Lentils
- Miso
- Navy Beans
- Tempah
- Tofu
Nuts & Seeds
Nuts and seeds are a tasty snack alternative to processed foods like chips and candy. They are high in fiber and healthy fats. Small servings of nuts and seeds as part of your daily diet can actually boost weight loss and increase your metabolism.
Here are some of the healthiest seeds and nuts to add to your diet:
- Almonds
- Cashews
- Chia seeds
- Filberts (Hazelnuts)
- Flaxseeds
- Macadamia Nuts
- Pecans
- Peanuts
- Pumpkin Seeds
- Sunflower Seeds
- Walnuts
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