The 150 Healthiest Foods On Earth.pdf
Latrisha Adan
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There are so many daily factors that go into living your best and healthiest life. Things like how much sleep you get (and the quality), your levels of stress, your financial standing, where you live, how much movement you get, and the company you keep are all important components that can determine a person's mental and physical health. And among these crucial factors, the food you eat may be one of the most significant decisions you make when it comes to your health. Despite what fad diets may try to tell you about cutting out all of your favorite foods in order to achieve your goals, being healthful with your diet is far more about incorporating nutrient-dense, healthy foods on a daily basis.
One common barrier that arises when people try to eat healthier food is their finances. In a world where wellness culture has taken over, many companies will try to sell you "health" food with an extremely high price tag, which can make many people feel like they have to have more money in order to eat better. Thankfully, some of the healthiest foods like poultry, fruit, grains, vegetables, and legumes can be found at an affordable price.
For inspiration on incorporating more nutrient-heavy, affordable foods into your daily diet, read our dietitian-approved list of the 30 healthiest foods to eat on a regular basis. Then, for more health tips, check out 7 Foods That Can Help You Live Longer.
You may have felt in the past that you need to avoid eggs because of their cholesterol levels, but this simply isn't true! "Eggs can be included as part of a heart-healthy diet for healthy adults, and according to the American Heart Association (AHA), 'healthy individuals can include up to a whole egg or equivalent daily' as part of a heart-healthy dietary pattern," says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.
If you're in need of a healthy snack, you may want to reach for a handful of walnuts. "Walnuts are rich in healthy fats, fiber, vitamins, and minerals, and eating them can help lower LDL cholesterol (bad cholesterol) and help to reduce the risk of heart disease," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "They also contain fiber and probiotic compounds, which help improve gut health, and its protein content increases satiety that is essential for weight management."
Manaker adds that Walnuts are a rich source of ALA omega-3 fatty acids, which are a type of healthy fat found in certain plant sources, and multiple research studies have proven their potential health benefits. "One study published in Nutrients found that adding one ounce of walnuts (or one handful) to the diet of children and adults who do not normally eat nuts improved the overall diet quality and intake of under-consumed nutrients like fiber, potassium, and magnesium," says Manaker. "These new findings carry forward previous results that suggest walnuts may act as a bridge to better well-being."
"Dandelion greens are powerful because they help increase bile flow, breaking down fats, easing digestion, and aiding the liver, helping to protect it and filter potentially damaging chemicals out of your food," say Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as the Nutrition Twins.
These greens can also contain helpful antioxidants like beta-carotene, lutein, and zeaxanthin. "Thanks to their hefty dose of lutein and zeaxanthin, dandelion greens also help to prevent cataracts and macular degeneration," say The Nutrition Twins. "All it takes is 2 cups daily (15 milligrams of combined lutein and zeaxanthin) and you've well surpassed the daily requirement of 12 milligrams (10mg/day for lutein and 2 mg/day for zeaxanthin) set by the American Optometric Association."
"Prunes contain bone health-supporting nutrients, including boron, potassium, vitamin K, and plant compounds," says Manaker, "and data shows that daily consumption of 4-6 prunes may help prevent bone loss and preserve bone structure among post-menopausal women."
"Broccoli is rich in vitamins, minerals, and antioxidants, which overall can promote digestive benefits, immune system function, and bone health," says Young. "For instance, broccoli contains vitamin C and is high in fiber," and some research has found that it (as well as other cruciferous vegetables) may help to lower risk of heart disease.
Along with being rich in probiotics, most yogurts are also "a good source of calcium, phosphorus, and vitamin D, all of which play a role in bone health," Young adds. "And on top of that, the protein content in yogurt is also essential for building and repairing tissues in the body."
"Drinking two cups of true tea supplies your body with enough of a unique plant compound called flavan-3-ols that experts recommend we consume every day," says Manaker. "This year, the Academy of Nutrition and Dietetics released clinical guidelines suggesting that people should aim for 400-600 milligrams of flavan-3-ols every day to support heart health, and among the few items that contain flavan-3-ols, true tea tops the list when it comes to quantity."
In fact, Manaker adds that "One 8-ounce cup of brewed green or black tea contains around 300 milligrams of flavan-3-ols, so making a habit of drinking two cups a day brings you well beyond the recommended intake."
Did you know that your sweet and creamy bowl of morning oatmeal is actually providing you with multiple amazing health benefits? That's because oats themselves are full of nutrients like fiber, manganese, copper, zinc, and vitamin B, as well as powerful antioxidants like avenanthramides.
Unfortunately, even though oatmeal can provide an assortment of health benefits, certain types of store-bought oatmeal packets come loaded with sugar and may cancel out some of its positive effects. To help keep your oats as healthy as possible, make a bowl of plain steel-cut oats and then add in your desired toppings like fruit, chia seeds, and honey.
When you're in need of a cooking oil, you may want to reach for olive oil. Studies have shown that this food is rich in antioxidants that can help fight oxidative stress damage, reduce your risk of chronic diseases, fight inflammation, lower cholesterol, manage blood pressure, and improve the function of your brain.
In fact, olive oil is one of the main components of the Mediterranean Diet, which many studies have concluded is one of the healthiest eating patterns when it comes to improving the health of your heart and reducing your risk of disease.
Whether you enjoy eating them raw with a delicious ranch dip or baked in the oven alongside some of your other favorite vegetables, carrots can provide an array of benefits when consumed on a regular basis.
You've most likely heard of carrots as being good for your eyes, which still holds true because of an antioxidant called lutein that can be found in large quantities in carrots. But carrots are much more than meets the eye.
This vegetable is rich in a number of antioxidants, as well as biotin, potassium, and vitamins K, A, and B6. Because of their nutrient richness, carrots have been found to help lower cholesterol, as well as increase fullness and reduce calorie intake because of their fiber content.
"Pistachios contain potent antioxidants that help to protect the body against harmful free radicals that damage cells, create inflammation, and lead to chronic disease," say the Nutrition Twins. So much so that "Recent research out of Cornell found that the antioxidants in pistachios rival other common high antioxidant foods, like blueberries, pomegranates, and red wine."
The Nutrition Twins add that, "One advantage pistachios have over most other high antioxidant foods is that they are a complete plant-based protein, and in fact, one serving of pistachios has more protein than an egg."
And the benefits don't even stop there! "The combination of protein and fiber in pistachios helps to slow digestion to keep you feeling satisfied and helps to cause a gradual rise in blood sugar, preventing energy dips that trigger cravings, as well as making pistachios very satisfying and great for staving off hunger and helping with weight control," say the Nutrition Twins.
When you're craving a sweet treat, raspberries are the perfect solution. This fruit is packed full of nutrients, and berries in general are "potent sources of polyphenols, vitamins, and minerals," says Greene. Raspberries specifically are rich in fiber, with one cup containing eight grams of fiber, which is roughly a quarter of the recommended daily intake of fiber in one cup of fruit," adds Greene.
Not only are raspberries full of fiber, but one cup contains over 32 milligrams of vitamin C, which is about 42% of the daily value for women and approximately 35% of the daily value for men. Getting enough vitamin C on a daily basis is important for heart health, immunity, and bone and muscle health, so throw some raspberries on top of your bowl of yogurt or oatmeal.
One of the healthiest foods you can find is also one of the smallest. Chia seeds might be small, but they pack a mighty punch of helpful nutrients like fiber, protein, calcium, iron, magnesium, and so much more.
In just one ounce of chia seeds, you're getting over 4 grams of protein, almost 10 grams of fiber, about 23% of your daily value for magnesium, and 14% of your daily calcium value. What's even better is that you can enjoy the health benefits of chia seeds without even really noticing they're there. For instance, you can put a couple of spoonfuls in your water or smoothie, or you can toss some into your overnight oats and let them soften in the refrigerator. They are almost tasteless and become soft when added to liquids, so they're the perfect way to sneak nutrients into your already-established routine.
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