50 Super Healthy Foods You Need to Add to Your Diet Today

50 Super Healthy Foods You Need to Add to Your Diet Today
Written By: Clinical Dietitian
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 23-10-2023

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Eating a healthy diet is one of the best things you can do for your overall health and well-being. But with so many different foods out there, it can be tough to know which ones are the healthiest.

Here are some specific examples of how these foods can benefit your health:
 

  • Fruits and berries: Fruits and berries are low in calories and high in vitamins, minerals, and antioxidants. They can help reduce your risk of heart disease, stroke, cancer, and other chronic diseases.
  • Vegetables: Vegetables are also low in calories and high in nutrients. They are a good source of fiber, which can help you feel full and satisfied after eating. Vegetables can also help reduce your risk of chronic diseases.
  • Whole grains: Whole grains are a good source of complex carbohydrates, fiber, and vitamins and minerals. They can help you feel full and satisfied after eating, and they may help reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.
  • Legumes: Legumes are a good source of protein, fiber, and vitamins and minerals. They can help you feel full and satisfied after eating, and they may help reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.
  • Nuts and seeds: Nuts and seeds are a good source of protein, healthy fats, fiber, and vitamins and minerals. They can help you feel full and satisfied after eating, and they may help reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.
  • Dairy: Dairy products are a good source of protein, calcium, and other vitamins and minerals. They can help build and maintain strong bones and teeth, and they may help reduce your risk of osteoporosis.
  • Lean protein: Lean protein sources are low in saturated fat and calories. They can help you build and maintain muscle mass, and they may help reduce your risk of heart disease, stroke, and some types of cancer.
  • Healthy fats: Healthy fats, such as those found in avocados and olive oil, can help reduce your risk of heart disease, stroke, and some types of cancer.
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That s where this list comes in! Here are 50+ super healthy foods

A. Fruits and berries

  • Fruits and berries are packed with vitamins, minerals, and antioxidants, which are essential for good health. Some of the healthiest fruits and berries include:
  • Apples: Apples are a good source of fiber, vitamin C, and potassium.
  • Avocados: Avocados are a good source of healthy fats, fiber, and vitamin K.
  • Bananas: Bananas are a good source of potassium and vitamin C.
  • Blueberries: Blueberries are one of the most antioxidant-rich foods in the world.
  • Oranges: Oranges are a good source of vitamin C and fiber.
  • Strawberries: Strawberries are a good source of vitamin C, fiber, and manganese.
  • Other healthy fruits: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums, raspberries

B. Vegetables

Vegetables are another great source of vitamins, minerals, and antioxidants. Some of the healthiest vegetables include:

  • Artichokes: Good source of fiber, vitamin C, and potassium.
  • Asparagus: Low in calories and carbs, good source of fiber, vitamin K, and folate.
  • Broccoli: High in fiber, vitamins C and K, and antioxidants.
  • Brussels sprouts: High in fiber, vitamins C and K, and antioxidants.
  • Carrots: Good source of vitamin A, fiber, and potassium.
  • Cauliflower: Low in calories and carbs, good source of fiber, vitamins C and K, and antioxidants.
  • Cucumber: Low in calories and carbs, good source of fiber and potassium.
  • Garlic: Good source of antioxidants and anti-inflammatory compounds.
  • Kale: High in fiber, vitamins A, C, and K, and antioxidants.
  • Mushrooms: Good source of fiber, vitamins B and D, and antioxidants.
  • Onions: Good source of fiber, vitamins C and B6, and antioxidants.
  • Peas: Good source of fiber, protein, vitamins C and K, and antioxidants.
  • Peppers: Good source of vitamins A and C, and antioxidants.
  • Potatoes: Good source of fiber, potassium, and vitamin C.
  • Spinach: High in fiber, vitamins A, C, and K, and antioxidants.
  • Sweet potatoes: Good source of fiber, vitamin A, and potassium.
  • Tomatoes: Good source of vitamins A and C, and antioxidants.

Other healthy vegetables: Arugula, beets, bell peppers, bok choy, cabbage, carrots, celery, collard greens, eggplant, endive, green beans, leeks, lettuce, mustard greens, okra, radishes, squash, Swiss chard, turnips, zucchini

C. Whole grains

  • Whole grains are a good source of fiber, complex carbohydrates, and vitamins and minerals. Some of the healthiest whole grains include:
  • Brown rice: Brown rice is a good source of fiber, manganese, and selenium.
  • Quinoa: Quinoa is a good source of fiber, protein, and magnesium.
  • Oats: Oats are a good source of fiber, protein, and manganese.
  • Whole-wheat bread and pasta: Whole-wheat bread and pasta are a good source of fiber, complex carbohydrates, and vitamins and minerals.
  • Other healthy whole grains: Barley, buckwheat, bulgur, millet, rye
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D. Legumes

  • Legumes like beans, lentils, and peas are a good source of protein, fiber, and complex carbohydrates. Some of the healthiest legumes include:
  • Black beans: Black beans are a good source of protein, fiber, and iron.
  • Chickpeas: Chickpeas are a good source of protein, fiber, and folate.
  • Lentils: Lentils are a good source of protein, fiber, and iron.
  • Other healthy legumes: Chickpeas, black-eyed peas, kidney beans, navy beans, pinto beans

E. Nuts and seeds

  • Nuts and seeds are a good source of healthy fats, protein, and fiber. Some of the healthiest nuts and seeds include:
  • Almonds: Good source of vitamin E, magnesium, and fiber.
  • Chia seeds: Good source of omega-3 fatty acids, fiber, and protein.
  • Flaxseeds: Good source of omega-3 fatty acids, fiber, and protein.
  • Walnuts: Good source of omega-3 fatty acids, fiber, and protein.
  • Other healthy nuts and seeds: Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pumpkin seeds, sunflower seeds

F. Fatty fish

Fatty fish like salmon, tuna, and mackerel are a good source of protein, healthy fats, and omega-3 fatty acids. Omega-3 fatty acids are essential for good health and have been shown to reduce the risk of heart disease, stroke, and other chronic diseases.

G. Low-fat dairy products

Low-fat dairy products like milk, yogurt, and cheese are a good source of protein, calcium, and vitamin D. Calcium is important for strong bones and teeth, and vitamin D is important for bone health, immune function, and cell growth.

H. Eggs

Eggs are a good source of protein, healthy fats, and vitamins and minerals. They are also a good source of choline, which is an essential nutrient for brain health.

I. Water

Water is essential for good health and should be consumed throughout the day. Aim to drink at least eight glasses of water per day.

J. Other healthy foods

  • Greek yogurt: Good source of protein, calcium, and probiotics.
  • Olive oil: Good source of monounsaturated fats, which are good for heart health.
  • Dark chocolate: It contains cocoa solids, which are rich in antioxidants. Antioxidants are compounds that help protect the body from damage caused by free radicals.
  • Indian Spices like: fenugreek, cinnamon, asafoetida, fennel, etc.

These are just a few of the many super healthy foods that you can add to your diet. By eating a variety of healthy foods, you can ensure that you are getting all of the nutrients that your body needs to function properly and stay healthy.
These are just a few of the many healthy foods that are available. Eating a variety of healthy foods from all food groups is the best way to ensure that you are getting the nutrients you need.
 

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