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Foods That Are Super

Healthy
1-6: Fruits and Berries
Fruits and berries are among the world's most popular health foods.

This is not surprising, given that they taste incredible. Fruits are also very
easy to incorporate into the diet, because they require little to no
preparation.

1. Apples

The apple is high in fiber, vitamin C and numerous antioxidants. Apples


are very fulfilling, and perfect as snacks if you find yourself hungry
between meals.

2. Avocados

Avocados are different than most fruits, because they are loaded with
healthy fats instead of carbs. They are creamy, tasty and high in fiber,
potassium and vitamin C.

3. Bananas
Bananas are among the world's best sources of potassium. They are
also high in vitamin B6 and fiber. Bananas are ridiculously convenient
and portable.

4. Blueberries

Blueberries are not only delicious, but also among the most powerful
sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. They are also high
in fiber, antioxidants and taste incredible.

6. Strawberries

Strawberries are highly nutritious, and are low in


both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are
arguably among the most delicious foods in existence.

Other Healthy Fruits

There are many other healthy fruits and berries that aren't listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango,


melons, olives, peaches, pears, pineapples, plums and raspberries.

7. Eggs
Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new
studies have shown that they are perfectly safe and healthy (1, 2).

8-10: Meats
It is a myth that all meat is harmful. Unprocessed, gently cooked meat is
one of the healthiest and most nutritious foods you can eat.

8. Lean Beef

Lean beef is among the best sources of protein in existence, and


loaded with highly bioavailable iron. Choosing the fatty cuts is fine if
you're on a low carb diet.

9. Chicken Breasts

Chicken breast is low in fat and calories, but extremely high in protein. It
is a great source of many nutrients. Again, feel free to eat fattier cuts of
chicken if you're not eating that many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in


Omega-3 fatty acids.

11-16: Nuts, Seeds and Peanuts


Despite being high in fat and calories, studies suggest that nuts and
seeds can help you lose weight (3, 4).

These foods are crunchy, fulfilling and loaded with important nutrients
that many people don't get enough of, including magnesium and
vitamin E.

They also require zero preparation, which is important because it makes


it easier to incorporate them into the diet.

11. Almonds

The almond is a popular type of nut. It is loaded with vitamin E,


antioxidants, magnesium and fiber. Studies show that almonds can
help you lose weight, and provide impressive benefits for metabolic
health (5).

12. Chia Seeds

Chia seeds are among the most nutrient dense foods on the planet. A
single ounce (28 grams) contains 11 grams of fiber, and a large part of
the recommended intake for magnesium, manganese, calcium and
various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called
medium-chain triglycerides.

14. Macadamia Nuts


Macadamia nuts are very tasty. They are much higher in
monounsaturated fats, and lower in Omega-6 fatty acids, than most
other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and all sorts of
vitamins and minerals.

16. Peanuts

Peanuts (technically legumes, not nuts) are incredibly tasty and high in
nutrients and antioxidants. Several studies show that peanuts can help
you lose weight (6, 7).

However, take it easy on the peanut butter. It is very high in calories


and incredibly easy to eat excessive amounts of it.

17-26: Vegetables
Calorie for calorie, vegetables are among the world's most
concentrated sources of nutrients.

There is a wide variety available, and it is best to eat many different


types of vegetables every day.

17. Asparagus

Asparagus is a popular vegetable. It is low in both carbs and calories,


but loaded with vitamin K.
18. Bell Peppers

Bell peppers come in several colors, including red, yellow and green.
They are crunchy and taste very sweet, and are a great source of
antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and


cooked. It is an excellent source of fiber, vitamin K and vitamin C, and
contains a decent amount of protein compared to other vegetables.

20. Carrots

The carrot is a popular root vegetable. It is extremely tasty and


crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are
also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to


make all sorts of healthy recipes, and also tastes pretty good on its
own.

22. Cucumber

The cucumber is one of the world's most popular vegetables. It is very


low in both carbs and calories, and consists mostly of water. However, it
does contain a number of nutrients in small amounts, including vitamin
K.
23. Garlic

Garlic is incredibly healthy. It contains allicin, a bioactive compound


with powerful biological effects, including improved immune function
(8).

24. Kale

Kale has been very popular in recent years, for good reason. It is
incredibly high in vitamin K, vitamin C, fiber and a number of other
nutrients. It is perfect to add a satisfying crunch to salads and recipes.

25. Onions

Onions have a very strong flavor, and are very popular for use in
recipes. They contain a number of bioactive compounds believed to
have health benefits.

26. Tomatoes

omatoes are usually categorized as a vegetable, although they are


technically a fruit. They are tasty and loaded with nutrients like
potassium and vitamin C.

More Healthy Vegetables

These weren't listed, but are also very healthy: Artichokes, Brussels
sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms,
radishes, squash, swiss chard, turnips, zucchini.
27-32: Fish and Seafood
Fish and other seafoods tend to be very healthy and nutritious.

They are especially rich in in omega-3 fatty acids and iodine, two
nutrients that most people don't get enough of.

Studies show that people who eat the most foods from the sea
(especially fish) tend to live longer and have a lower risk of many
diseases, including heart disease, dementia and depression ( 9, 10, 11).

27. Salmon

Salmon is a type of oily fish that is incredibly popular due to its excellent
taste and high amount of nutrients, including protein and Omega-3
fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you
can eat. They contain hefty amounts of the majority of nutrients
required by the human body.

29. Shellfish

Shellfish isn't eaten very often, which is a shame because it contains


more nutrients than almost every other food. It ranks similar to organ
meats when it comes to nutrient density. Edible shellfish includes clams,
mollusks and oysters.
30. Shrimp

Shrimp is a type of animal found in the sea. It tends to be low in fat and
calories, but high in protein. It is also loaded with various other nutrients,
including selenium and vitamin B12.

31. Trout

Trout is another type of delicious oily fish, similar to salmon.

32. Tuna

Tuna is very popular in Western countries, and tends to be low in fat


and calories, but high in protein. It is perfect people who need to add
more protein to their diets, while keeping calories low.

33-35: Grains
Grains have gotten a bad rap in recent years, mainly due to them
being a forbidden food on the wildly popular paleo diet.

However, it is a mistake to lump all grains together. There are many


different types of grains, and some of them are very healthy.

Just keep in mind that they are still pretty high in carbs, so they are not
recommended on a low carb diet.

33. Brown Rice


Rice is one of the oldest cereal grains, and is currently a staple food for
more than half of people in the world. Brown (whole grain) rice is fairly
nutritious, with a decent amount of fiber, vitamin B1 and magnesium.

34. Oats

Oats are incredibly healthy. They are loaded with nutrients, and also
contain powerful fibers called beta-glucans, shown to have numerous
benefits.

35. Quinoa

Quinoa has become incredibly popular among health conscious


individuals in recent years. It is a tasty grain that is high in nutrients like
fiber and magnesium. It is also an excellent source of plant-based
protein.

36-37: Breads
Most people eat a lot of bread.

For those who are trying to adopt a healthier diet for the first time, it
can be extremely challenging to find something to eat instead of
bread.

Fortunately, there are several healthy (or at least "less bad") options
available.

36. Ezekiel Bread


Ezekiel bread may be the healthiest bread you can buy at the store. It
is made from organic, sprouted whole grains, and also contains several
types of legumes.

37. Homemade Low-Carb Breads

The safest choice for healthy bread is something that you make
yourself. Here is a list of 15 recipes for healthy breads that are gluten-
free and low in carbs.

38-40: Legumes
Legumes are another food group that has been unfairly demonized in
recent years.

It is true that legumes contain anti-nutrients, substances that can


interfere with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and


properly preparing the legumes before eating them (12).

What we're left with is an incredibly cheap source of quality nutrition,


including a great plant-based source of protein.

38. Green Beans

Green beans, also called string beans, are unripe varieties of the
common bean. They are very popular in Western countries.

39. Kidney Beans


Kidney beans are loaded with various vitamins and minerals, and are
very high in fiber. Just make sure to cook them properly, because they
are toxic when raw.

40. Lentils

Lentils are another popular legume. They are high in fiber and are
among the best sources of plant-based protein. Lentils also taste
delicious, and have a very satisfying texture.

41-43: Dairy
Many people can't tolerate dairy products.

However, for people who do tolerate them, they are a healthy source
of various important nutrients.

Full-fat dairy products seem to be the best, and studies show that
people who eat the most full-fat dairy have a lower risk of obesity and
type 2 diabetes (13, 14).

If the dairy comes from grass-fed cows, then that may be even better,
as it is higher in some bioactive fatty acids like CLA.

41. Cheese

Cheese is incredibly nutritious, and a single slice of it contains about the


same nutrients as an entire cup of milk. It is also one of the most
delicious foods you can eat.
42. Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein and
healthy fats. It is one of the best sources of calcium.

43. Yogurt

Yogurt is made from milk that is fermented by adding live bacteria to it.
It has many of the same health effects as milk, except with the added
benefits of the friendly probiotic bacteria.

44-46: Fats and Oils


The "war" on fat is lost, and many fats and oils have been making a
comeback as health foods.

44. Butter From Grass-Fed Cows

Butter from cows that were fed on grass is high in many important
nutrients, including the very important vitamin K2.

45. Coconut Oil

Coconut oil is loaded with powerful fatty acids called medium chain
triglycerides. Coconut oil may have benefits for Alzheimer's disease,
and has been shown to help you lose belly fat (15, 16).

46. Extra Virgin Olive Oil


Extra virgin olive oil is the healthiest fat on earth. It contains heart-
healthy monounsaturated fats, and is very high in antioxidants with
powerful health benefits.

47-48: Tubers
Tubers are the storage organs of some plants. They tend to contain a
number of beneficial nutrients.

47. Potatoes

Potatoes are a very popular food around the world. They are loaded
with potassium, and contain a little bit of almost every nutrient we
need, including vitamin C.

They are also incredibly fulfilling. One study found that boiled potatoes
were by far the most filling of 38 foods that were tested (17).

48. Sweet Potatoes

Sweet potatoes are among the most delicious starchy foods you can
eat. They are loaded with antioxidants and all sorts of healthy nutrients.

49. Apple Cider Vinegar


Apple cider vinegar is incredibly popular in the natural health
community. Studies show that it can help lower blood sugar levels and
cause modest weight loss (18, 19).
It is great to use in salad dressings, and to add flavor to meals.

50. Dark Chocolate


Not only is dark chocolate the most delicious food on this list, but it may
also be the healthiest.

Dark chocolate is loaded with fiber and magnesium, and is one of the
most powerful sources of antioxidants in existence (20).