Health

Top 20 Healthy Foods for Your Body

Eating well is a fundamental element of prosperity and well-being. Especially considering the state of our food supply, with most of the groceries you can buy at the store containing some ingredient that is destructive to those who consume it.

Considering that getting foods into your system that will help you be healthy and active is not something that you can do without some effort, let’s talk about the foods that you can focus on to ensure that you’re getting the right nutrition.

Here is a list of the 20 healthiest foods (with a drink thrown in there as well) that you can consume to provide your body with the nutrition, energy, and health you need to live your life to its fullest.

The foods in this list are rich in essential vitamins, minerals, antioxidants, and other nutrients that support overall health and well-being, including maintaining a healthy weight, improving heart health, reducing inflammation, and boosting immunity.

20 Healthy Foods to Include In Your Diet

Leafy greens (e.g., spinach, kale, collard greens)

Leafy greens are packed with vitamins A, C, and K, as well as iron, calcium, and fiber. They can help improve vision, strengthen bones, boost the immune system, and promote healthy digestion.

Berries (blueberries, raspberries, strawberries, etc.)

Berries are rich in antioxidants, fiber, and vitamin C. They may help reduce inflammation, improve cognitive function, and lower the risk of heart disease and certain types of cancer.

Nuts (almonds, walnuts, pistachios, etc.)

Nuts are a good source of healthy fats, protein, and fiber, as well as vitamins and minerals such as vitamin E, magnesium, and selenium. Eating nuts may help improve heart health, reduce inflammation, and lower the risk of chronic diseases like type 2 diabetes.

Whole grains (oats, quinoa, brown rice, etc.)

Whole grains are high in fiber, protein, and various vitamins and minerals like B vitamins, iron, and magnesium. They may help lower the risk of heart disease, improve digestion, and promote healthy blood sugar levels.

Fatty fish (salmon, tuna, mackerel, etc.)

Fatty fish are a good source of omega-3 fatty acids, protein, and vitamin D. Eating fatty fish may help improve heart health, lower inflammation, and reduce the risk of depression and other mental health disorders.

Legumes (chickpeas, lentils, kidney beans, etc.)

Legumes are a good source of protein, fiber, and various vitamins and minerals like folate, iron, and magnesium. They may help improve heart health, reduce the risk of type 2 diabetes, and promote healthy digestion.

Cruciferous vegetables (broccoli, cauliflower, brussels sprouts, etc.)

Cruciferous vegetables are high in fiber, vitamins C and K, and various antioxidants. They may help lower the risk of cancer, improve heart health, and promote healthy digestion.

Avocado

Avocado is high in healthy fats, fiber, and various vitamins and minerals like vitamin K, potassium, and folate. Eating avocado may help improve heart health, lower inflammation, and promote healthy digestion.

Garlic

Garlic is a good source of antioxidants and sulfur-containing compounds that may help improve heart health, lower inflammation, and reduce the risk of certain types of cancer.

While garlic is definitely good for your health. Eating to much without paying attention to how your breath smells can be a people deterrent, so be careful with your garlic eating habits if you’re planning to be around people much.

Tomatoes

Tomatoes are high in vitamin C, potassium, and various antioxidants like lycopene. Eating tomatoes may help lower the risk of heart disease, improve skin health, and reduce the risk of certain types of cancer.

Sweet potatoes

Sweet potatoes are high in fiber, vitamin A, and potassium. They may help improve blood sugar control, promote healthy digestion, and lower the risk of chronic diseases like heart disease.

Green tea

Okay, so green tea isn’t necessarily a food, but it fits here just the same, as it’s something that is so healthy that you should consider drinking green tea on a regular basis along with the foods on this list that you should be eating regularly.

Green tea is high in antioxidants like catechins and may help improve brain function, lower inflammation, and reduce the risk of certain types of cancer.

Eggs

Eggs are a good source of protein, healthy fats, and various vitamins and minerals like vitamin D and choline. Eating eggs may help improve heart health, promote healthy weight management, and support muscle growth.

Citrus fruits (oranges, lemons, grapefruits, etc.)

Citrus fruits are high in vitamin C and various antioxidants. They may help improve immune function, lower inflammation, and reduce the risk of chronic diseases like heart disease and certain types of cancer.

Olive oil

Olive oil is high in healthy monounsaturated fats and antioxidants like polyphenols. It may help improve heart health, lower inflammation, and reduce the risk of chronic diseases like type 2 diabetes and Alzheimer’s disease.

Greek yogurt

Greek yogurt is a good source of protein, calcium, and probiotics. Eating Greek yogurt may help improve digestive health, strengthen bones, and promote healthy weight management.

Turmeric

Turmeric contains a powerful anti-inflammatory compound called curcumin. It may help reduce inflammation, improve brain function, and lower the risk of chronic diseases like heart disease and cancer.

Dark chocolate (with high cocoa content)

Dark chocolate is high in antioxidants and may help improve heart health, lower blood pressure, and boost brain function.

Apples

Apples are high in fiber, vitamin C, and antioxidants. Eating apples may help improve digestive health, lower cholesterol levels, and reduce the risk of chronic diseases like heart disease and type 2 diabetes.

Carrots

Carrots are high in fiber, vitamin A, and antioxidants like beta-carotene. Eating carrots may help improve vision, support immune function, and promote healthy skin.

Establishing a Healthy Diet

Hopefully you are already including many of these foods in your regular diet. If not, now would be a great time to get started on it. Although some of these foods, especially for anyone who’s used to eating the Standard American Diet (SAD), may not sound super appealing to the taste, there are enough items on here that you can certainly make some changes (heck, the list includes yogurt, berries, and dark chocolate) that will improve your health.

Obviously, everyone’s genetics are different, and there are situations where people aren’t even able to eat a particular food because of allergies or other kinds of negative reactions. However, knowing what foods are generally considered to be some of the healthiest for people all over the world can get you started living a better life.

Using Nutritional Supplements

While it’s generally recommended to get your nutrients from whole foods, nutritional supplements can be a useful addition to your diet to help ensure that you’re meeting your daily nutrient requirements. Here are some tips on using nutritional supplements to get the healthy foods listed above into your body:

Choose high-quality supplements: Look for supplements that are made by reputable companies, and check for third-party certifications like NSF or USP to ensure that the supplements have been independently tested for purity and potency.
Follow the recommended dosage: Taking more than the recommended dosage of a supplement can be harmful, so be sure to follow the manufacturer’s instructions on how much to take.
Consider a multivitamin: A daily multivitamin can help fill in any nutrient gaps in your diet, but it’s still important to prioritize whole foods as your primary source of nutrients.
Use supplements to complement your diet: Nutritional supplements should not replace whole foods in your diet, but rather be used as a complement to help ensure that you’re meeting your daily nutrient needs.
Consult with a healthcare provider: If you have any health conditions or take medications, it’s important to consult with your healthcare provider before taking any new supplements to avoid any potential interactions or negative effects.
Choose supplements that contain the nutrients you’re lacking: If you know that you’re not getting enough of a certain nutrient in your diet, look for a supplement that contains that nutrient. For example, if you’re not getting enough vitamin D from sunlight, a vitamin D supplement may be beneficial.
Keep track of your nutrient intake: Using a food tracker app or working with a registered dietitian can help you keep track of your nutrient intake and determine if you need to supplement with any specific nutrients.