Are you looking for ways to make your meals healthier but don’t know where to start? Well, we’ve got just the solution for you. Take this list of superfoods with you the next time you go grocery shopping. Not only are these are healthy food options, but they also boost your immune system and help prevent health issues like high blood pressure, cholesterol, and cancer.
A healthy diet should include a good mix of fruits, vegetables, grains, dairy, fish, lean meat, seeds, and nuts. Here’s a list of 50 healthy food options that will keep you healthy and happy.
Apples are a highly nutritious and delicious snack. They contain dietary fiber which keeps the digestive system healthy. This tasty fruit is also an excellent source of vitamin A and C which boost the immune system and vitamin K which is vital for blood clotting.
Apricots are packed with nutrients like beta-carotene, vitamin A, C, E and K, iron, potassium, magnesium, manganese, and phosphorus.
They also contain dietary fiber, antioxidants, and flavonoids. The health benefits of apricots include relieving constipation, treating earaches and skin diseases, strengthening bones, and boosting metabolism.
With more than 20 minerals and vitamins, avocados are one of the most nutritious fruits in the world. They contain healthy fats instead of carbs.
The health benefits of avocados include improving digestive and heart health, preventing cancer, improving skin and hair, and promoting weight loss.
Bananas are one of the most popular fruits in the world. They are rich in potassium and fiber. They help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.
Berries like strawberries, blueberries, raspberries, blackberries, and acai berries are extremely rich in antioxidants. They help with weight loss, can help manage and prevent diabetes, prevent mental health decline, prevent heart disease and keep our eyes healthy.
This delicious fruit with brilliant green flesh is packed with nutrients like vitamin C, K, E, folate, and potassium. They also contain antioxidants and dietary fiber.
Kiwis boost immunity, improve digestion, aid blood sugar and blood pressure management and promote healthy kidney function.
Though oranges are well known for their high vitamin C content, they also contain other nutrients like vitamin B, A, calcium, potassium and dietary fiber.
Oranges help enhance immunity, improve digestive and heart health, improve brain function and boost skin health.
Pomegranates contain punicalagins and punicic acid, which are responsible for most of their health benefits. Their health benefits include cancer prevention, improved heart health, arthritis prevention, improved heart health and they also have aphrodisiac properties.
Cantaloupe, cherries, grapes, lemons, mangoes, papaya, peaches, and pineapple are some of the other highly nutritious fruits that provide numerous health benefits.
Artichokes are an excellent source of dietary fiber, folate and vitamin C and K. They are rich in antioxidants and have many health-promoting benefits.
Artichokes help in detoxifying the body, improve liver health, relieve constipation and diarrhea.
This ancient vegetable is an excellent source of nutrients like vitamins A, C, E, and K, fiber, folate, and chromium. Asparagus helps to regulate blood sugar levels, improves infertility, alleviates menstrual symptoms and enhances the skin.
These root veggies improve brain power, prevent cancer, cleanse the liver and treat anemia. These health benefits of beats are due to its rich content of nutrients like B vitamins, iron, manganese, copper, potassium, and magnesium.
Broccoli is a powerhouse of nutrients. It is rich in fiber, iron, calcium, potassium, magnesium, selenium, vitamins A, C, E, K, and many B vitamins. It helps prevent cancer, improves digestion and lowers cholesterol levels.
13. Brussel’s sprouts
This miniature cabbage is packed with vitamin K. This healthy veggie is low in saturated fats and cholesterol and an excellent source of riboflavin, magnesium, and phosphorus. This antioxidant-rich vegetable helps fight cancer and heart disease, it improves digestion and alkalizes the body.
This humble everyday vegetable is packed with vitamins. It is often used to treat constipation, stomach ulcer, headaches, obesity, skin disorders, jaundice, arthritis, heart disease and Alzheimer’s.
Cabbage is a rich source of vitamins C, B6, E, K, and E. It is also rich in antioxidants.
This crunchy and tasty vegetable is a particularly good source of beta-carotene, vitamin K, potassium, and dietary fiber. Carrots help reduce cholesterol, lower the risk of heart attacks, improve vision and prevent cancer.
Garlic has been used in food and as a medicine for thousands of years. Garlic contains allicin, which provides many health benefits. Garlic prevents heart disease, stroke, cancer, and infections.
17. Hot peppers
Capsaicin, the alkaloid that gives hot peppers their spicy flavor, also provides many health benefits. Hot peppers play an essential role in digestive health cardiovascular health and cancer prevention.
Kale is one of the healthiest vegetable known to man. This green leafy vegetable helps relieve pain, improves heart health and even helps prevent cancer. It is low in calories and fats and is rich in nutrients.
This green leafy vegetable is rich in phytonutrients, antioxidants, vitamins, and minerals. Its benefits include skin care, improved eyesight, stronger muscles and improved blood pressure.
20. Sweet potatoes
Sweet potatoes get their vibrant orange color from beta-carotene, which is a powerful antioxidant. This root vegetable helps boost the immune system, helps regulate blood sugar levels and also helps prevent cancer.
21. Swiss chard
Swiss chard contains an impressive amount of calcium, magnesium, potassium, and copper. It treats anemia, promotes bone development, prevents cardiovascular disease and also improves muscle function.
Tomatoes are loaded with health benefits. They contain all four major carotenoids – alpha and beta carotenes, lutein, and lycopene. Tomatoes are known to reduce the risk of prostate and pancreatic cancer.
Quinoa is an ancient grain that is gluten-free, rich in protein and it contains all nine amino acids. This incredibly healthy wheat-free alternative has seen a sharp rise in popularity in the recent years.
Oats are one of the healthiest breakfast choices. It contains a unique fiber known as beta-glucan which helps in lowering bad cholesterol. This gluten-free whole grain helps in weight loss, lowers blood sugar levels and reduces the risk of heart disease.
25. Brown rice
Brown rice is not highly processed, so it retains the bran and germ which are packed with nutrients. It is an excellent source of folate, riboflavin, calcium, and potassium. Brown rice improves heart health and also helps with weight loss.
Buckwheat is a pseudocereal which is gluten-free. It is packed with nutrients and has many health benefits. It supports heart health, improves digestion and prevents diabetes.
Spelt is related to wheat and is packed with vitamins, minerals, and essential organic compounds. Besides being rich in carbs and proteins, it also contains iron, copper, manganese, phosphorus, potassium, zinc, selenium, niacin, thiamine, vitamin B6 and folic acid.
Healthy nuts and seeds
Almonds make tasty and nutritious snacks with plenty of health benefits. These nutritious nuts help prevent heart attacks, boost the immune system, fight inflammation, prevent cancer and improve skin and hair.
29. Macadamia nuts
Macadamia nuts contain antioxidants, vitamins, and minerals which provide these nuts with many health-boosting benefits. These nutritious nuts are rich in monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease and stroke.
Walnuts are amongst the best nuts when it comes to health benefits. They contain proteins, healthy fats, fiber and many vitamins and minerals. Walnuts promote weight loss, maintain brain health, and prevent cancer and heart diseases.
Chickpeas are rich in dietary fiber and protein fiber. They help reduce weight and also the risk of cancer and heart disease, especially when they replace red meat in the diet.
Green peas are low in calories and contain several vitamins, minerals, and antioxidants. They are also rich in fiber and protein. They help in weight loss, stomach cancer prevention, boost immunity, also help in blood sugar management.
33. Kidney beans
Kidney beans are available throughout the year and can be a healthy addition to your diet. They help reduce blood sugar levels and also help reduce body weight.
Lentils are an excellent source of protein, fiber, and folate. They also contain manganese, copper, and thiamine. They help reduce blood sugar, improve gut health and reduce bad cholesterol.
Healthy dairy items
Milk is a popular beverage in the US as it has been associated with good health for ages. It is rich in calcium, which is vital for healthy bones and teeth. It also contains calcium, phosphorus, potassium, protein and vitamin K2.
Cheese contains a host of essential nutrients like calcium, protein, phosphorus, zinc, vitamin A, and vitamin B12. The high-quality protein that is available in cheese provides the body with essential building blocks for healthy muscles.
Yogurt is made through bacterial fermentation of milk. It contains all the benefits that milk provides with the added benefits of friendly probiotic bacteria.
Healthy fish and seafood
Salmon is a popular fatty fish which is known for its taste and health benefits. Is it one of the best sources for long chain omega-3 fatty acids EPA and DHA. It is also a rich source of high-quality protein and B vitamins.
Shellfish are divided into mollusks and crustaceans. Shellfish are known for their high protein and low-fat content. The fatty acids present in shellfish improve heart health.
Shrimp provide many health benefits. However, you must choose wild shrimp as farm-raised varieties have higher levels of toxins. Shrimp improve thyroid function, enhance bone health and also reduce the severity of menstrual cramps.
Tuna is a saltwater fish, which is known for its health benefits. It helps boost the immune system, prevents cancer, protects against kidney disease and prevents macular degeneration.
42. Lean beef
Beef is rich in protein. Unfortunately, many cuts of beef also contain saturated fats, which have adverse effects on cardiovascular health. So, opt for lean cuts of beef to enjoy all its health benefits.
43. Chicken breast
Chicken is an excellent source of low-fat protein. It is also rich in selenium, phosphorus, vitamin B6 and niacin. Opt for organic chicken as it is free of hormones.
Lamb is red meat that comes from young sheep. It is a rich source of high-quality protein and many other nutrients like iron, zinc and vitamin B12. Lamb meat protects against anemia, helps increase muscle mass and boosts immunity.
Oils and fats
45. Grass-fed butter
Butter from grass-fed cows is much healthier as it is higher in omega-3 fatty acids and vitamin K2 when compared to regular butter. Grass-fed butter is rich in conjugated linoleic acid, which has powerful effects on health.
46. Coconut oil
Coconut oil is a superfood as it provides numerous health benefits. It increases fat burning, kills harmful pathogens, can reduce hunger, and also helps in raising good cholesterol levels.
47. Extra virgin olive oil
The extra virgin olive oil contains oleic acid, which is a monounsaturated fat that provides many health benefits. Oleic acid is known to reduce inflammation, which lowers the risk of cancer.
Other healthy food options
Not only are eggs delicious and versatile, but they are also highly nutritious. They have more nutrients per calorie than many other foods. Eggs boost brain health, improve eye health, help build muscle and help with weight loss.
49. Apple cider vinegar
We have known the unique health benefits of apple cider vinegar for centuries. Apple cider vinegar helps regulate blood sugar levels, lowers cholesterol, improves skin health, reduces blood pressure and also helps you lose weight.
50. Dark chocolate
Dark chocolates, especially the ones with more than 70 percent cocoa content, are loaded with nutrients. They are rich in antioxidants like flavanols, polyphenols, and catechins.
Dark chocolates can lower blood pressure, and also reduce the risk of heart disease.
Final thoughts on healthy food
These healthy foods have been listed alphabetically according to their food groups and not according to their nutritional merit. Add some foods from all the different food groups to your daily diet and enjoy their health benefits.