This article lists healthy foods that studies and sources across Western Europe consider the most healthy. It’s important to know the best healthy foods for your health to ensure that you get a broad range of nutrients.
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Healthy eating is possible with a balanced diet. This guide will show you the 15 best healthy foods and their health benefits.
Nuts & Pulses
All healthy foods are highly nutritious, including nuts, grains, and pulses. Here are the top healthful foods:
Almonds are rich in nutrients.
- vitamin E
A 2019 meta-analysis by Trusted Source showed that almonds had a significant effect on total cholesterol levels.
Brazil nuts are the healthiest nuts.
They are the best Source of protein and carbohydrates.
Brazil nuts contain more selenium than many other healthy foods. Selenium is essential for thyroid function trust Source and is an excellent antioxidant for your body.
These nuts are typically available in a hard shell and can be eaten immediately.
A lentil can be described as a pulse healthy food that is prominent in many cultures, including those of Pakistan and Nepal.
Lentils are a trusted source of fiber, magnesium, potassium, and other nutrients.
Although they require a longer cooking time, manufacturers can sprout seeds to make them delicious and healthy snacks.
Add a container of sprouted lentils to a picnic box or basket and enjoy a healthy snack.
Oatmeal has been a popular healthy food for over 20 years due to its health benefits.
The healthy Food and Drug Administration (FDA), in 1997, agreed that foods high in rolled oats and oat bran should be labelled with information about cardiovascular health benefits. This resulted in an increase in the popularity of oatmeal.
Studies have shown that cereal’s high soluble fiber content can help lower cholesterol levels. Source to learn more.
Complex carbohydrates and water-soluble fiber are found in oats. These complex carbohydrates slow down digestion and stabilize blood glucose levels. Oatmeal is a trusted source of potassium and folate.
Oats can be rolled or ground into oatmeal. Steel-cut or coarse oats have more fiber than instant varieties.
Wheat germ is the part that turns into a plant. It is the embryo of a plant. Milling produces germ and bran. The bran and germ content is often removed when cereals are refined.
Whole grain products contain both germ and bran. Wheat is high in several vital nutrients, including:
- vitamin E
- folic acid
- Fatty alcohols
- essential oils
Fruits, Vegetables, and Berries
It is easy to include fruits, vegetables, and even berries into your diet. Here are some of the healthiest:
Broccoli is a trusted source of fiber, calcium, potassium and folate. Phytonutrients refer to compounds that lower the risk of developing diabetes and heart disease.
Broccoli is also rich in essential antioxidants like vitamin C and beta carotene. A single serving of half-cup broccoli can provide approximately 85%Trusted Source for a person’s daily vitamin D value.
A third compound found in broccoli. This may be because it has anti-cancer properties and anti-inflammatory properties, according to one 2019 Study. Source.
Overcooking broccoli can cause it to lose many of its nutrients. It is best to either eat the broccoli raw or lightly steam it.
Find out more about the nutritional benefits of broccoli by clicking here
Antioxidants are found in apples, which help to fight free radicals. Free radicals are harmful substances the body produces. They can cause unwanted changes in the body and could contribute to ageing and chronic conditions.
But, some studies by trusted Sources suggest that antioxidants in apples may prolong a person’s lifespan and lower the risk of developing chronic diseases.
Find out more about apples by clicking here.
Kale is a leafy, green vegetable which will provide a variety of nutrients. This powerfully nutritious vegetable is a trusted source of vitamins C and K.
Kale can be steamed or cooked. You can also make smoothies and juices with it.
Find out more about how to incorporate kale into your diet.
Blueberries are rich in fibre, antioxidants and phytonutrients. But unlike vitamins and minerals, phytonutrients do not require survival. They can help to prevent diseases and maintain vital bodily functions.
A 2019 review of 16 studies involving trusted Sources found that blueberries may protect against cognitive decline. This may help lower the risk of developing Alzheimer’s disease. The authors also discovered that blueberries might help to prevent heart disease.
Trusted Source has conducted another 2019 study in mice to find that blueberry polyphenols reduce obesity and other metabolic risk factors and improve the composition of the gut bacteria.
A 2015 clinical trial by Trusted Source found that women suffering from stage 1 hypertension experienced a significant drop in blood pressure when they ate 22g of frozen blueberries per day for eight weeks.
Learn more about the nutritional power of blueberries.
Leafy Green Vegetables
One 2019 Study, Trusted Sources Rats, showed significant cardiovascular risk reductions by eating leafy greens for six weeks.
It is a good source of the following nutrients: Spinach is a leafy green rich in antioxidants, especially when it’s raw, lightly boiled, or steamed. It’s a good source for the following nutrientsTrusted Source
- Vitamins A, B-6 and C, E, as well as K
Find out about the many health benefits of spinach.
Fish and Meat
There are many healthy options for fish, meat, eggs, and other healthy foods. Take, for example:
Salmon, mackerel and herring are all examples of oily fish. These fish are rich in oil, both in their tissues as well as their gut.
The lean fillets are high in omega-3 fatty acid rusted Source According to the Office of Dietary Supplements. These oils may have benefits for the heart and nervous system.
ODS also suggests that Omega-3 fatty acids may be helpful in inflammatory conditions like arthritis. They are abundant in vitamins A and D.
A 2014 study found that fatty acids could significantly lower the risk of developing rheumatoid arthritis.
Chicken is a healthy, cost-effective meat.
We remember that the way chicken is prepared and cooked can affect its health. People should avoid deep-frying chicken and remove any skin before eating. Chicken skin contains high amounts of saturated fat.
Eggs can be a great source of protein and are easy to incorporate into a healthy diet.
Vitamins found in eggs include trusted sources B-2, B-12 and E-3, which are essential for energy preservation and the generation of red blood cells. Eggs are a good source of the essential amino acid Leucine, which is important in stimulating muscle protein synthesis. The egg also contains a lot of choline which is essential for cell membranes.
The egg yolk is home to most of its vitamins and minerals. It also contains fat and cholesterol. A 2017 study by a trust found that seven eggs per week are not associated with an increase in heart disease risk. However, those with diabetes or cardiovascular disease should consult a doctor before including eggs into their diet.
According to a study by Source that was based on verified higher rates of heart disease in those who ate more cholesterol from eggs.
Moderate fat intake is healthy as part of a healthy diet.
Moderation and balance
These 15 foods can have significant health benefits. It is important to eat a balanced diet and not rely on anyone type of food.
It is important to remember that a few treatments a year are not harmful to your overall health as long as you get nutrient-rich foods.