50 Foods That Are Super Healthy

26–31: Fish and seafood
Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients during which most of the people are deficient.

Studies show that folks who eat the very best amounts of seafood — especially fish — tend to measure length and have a lower risk of the many illnesses, including heart condition, dementia, and depression ( 9Trusted Source, 10, 11).

26. Salmon
Salmon may be a sort of oily fish that’s incredibly popular thanks to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

27. Sardines
Sardines are small, oily fish that are among the foremost nutritious foods you'll eat. They boast sizable amounts of most nutrients that your body needs.

28. Shellfish
Shellfish ranks similarly to organ meats when it involves nutrient density. Edible shellfish include clams, mollusks, and oysters.

29. Shrimp
Shrimp may be a sort of crustacean associated with crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B1 2 .

30. Trout
Trout is another sort of delicious seafood, almost like salmon.

31. Tuna
Tuna is extremely popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people that got to add more protein to their diets but keep calories low.

However, you ought to confirm to shop for low-mercury varieties.

32–34: Grains
Although grains have gotten a nasty rap in recent years, some types are very healthy.

Just confine mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.

32. rice
Rice is one of the foremost popular cereal grains and is currently a staple food for quite half the world’s population. rice is fairly nutritious, with an honest amount of fiber, vitamin B1, and magnesium.

33. Oats
Oats are incredibly healthy. they're loaded with nutrients and powerful fibers called beta-glucans, which give numerous benefits.

34. Quinoa
Quinoa has become incredibly popular among health-conscious individuals in recent years. It’s a tasty grain that’s high in nutrients, like fiber and magnesium. it's also a superb source of plant-based protein.

35–36: Breads
Many people eat tons of highly processed light bread.

For those trying to adopt a healthier diet, it is often extremely challenging to seek out healthy breads. Even so, options are available.

35. Ezekiel bread
Ezekiel bread could also be the healthiest bread you'll buy. It’s made up of organic, sprouted whole grains, also as several legumes.

36. Homemade low-carb breads
Overall, the simplest choice for bread could also be that which you'll make yourself. Here’s an inventory of 15 recipes for gluten-free, low-carb breads.

37–40: Legumes
Legumes are another food group that has been unfairly demonized.

While it’s true that legumes contain antinutrients, which may interfere with digestion and absorption of nutrients, they will be eliminated by soaking and proper preparation (12).

Therefore, legumes are an excellent plant-based source of protein.

37. Green beans
Green beans, also called string beans, are unripe sorts of the common bean. they're very fashionable in Western countries.

38. Kidney beans
Kidney beans are loaded with fiber and various vitamins and minerals. confirm to cook them properly, as they’re toxic when raw.

39. Lentils
Lentils are another popular legume. They’re high in fiber and among the simplest sources of plant-based protein.

40. Peanuts
Peanuts (which are legumes, not real nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can assist you reduce (6Trusted Source, 7Trusted Source).

However, take it easy on the spread, as it’s very high in calories and straightforward to overeat.

41–43: Dairy
For those that can tolerate them, dairy products are a healthy source of varied important nutrients.

Full-fat dairy seems to be the simplest, and studies show that folks who eat the foremost full-fat dairy have a lower risk of obesity and sort 2 diabetes (13, 14Trusted Source).

If the dairy comes from grass-fed cows, it's going to be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linolic acid (CLA) and vitamin K2.

41. Cheese
Cheese is incredibly nutritious, as one slice may offer about an equivalent amount of nutrients as a whole cup (240 ml) of milk. For many, it’s also one of the foremost delicious foods you'll eat.

42. milk
Whole milk is extremely high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the simplest dietary sources of calcium.

43. Yogurt
Yogurt is formed from milk that’s fermented by adding live bacteria thereto. it's many of an equivalent health effects as milk, but yogurt with live cultures has the additional advantage of friendly probiotic bacteria.

44–46: Fats and oils
Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.

44. Butter from grass-fed cows
Butter from grass-fed cows is high in many important nutrients, including vitamin K2.

45. copra oil
Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to assist you to lose belly fat (15Trusted Source, 16Trusted Source).

46. Extra virgin vegetable oil
Extra virgin vegetable oil is one of the healthiest vegetable oils you'll find. It contains heart-healthy monounsaturated fats and is extremely high in antioxidants with powerful health benefits.

47–48: Tubers
Tubers are the storage organs of some plants. they have a tendency to contain a variety of beneficial nutrients.

47. Potatoes
Potatoes are loaded with potassium and contain a touch little bit of almost every nutrient you would like, including vitamin C.

They’ll also keep you full for long periods. One study analyzed 38 foods and located that boiled potatoes were far and away the foremost filling (17Trusted Source).

48. Sweet potatoes
Sweet potatoes are among the foremost delicious starchy foods you'll eat. They’re loaded with antioxidants and every one kinds of healthy nutrients.

49. Apple vinegar
Apple vinegar is incredibly popular within the natural health community. Studies show that it can help lower blood glucose levels and cause modest weight loss (18, 19Trusted Source).

It’s great to use as a dressing or to feature flavor to meals.

50. bittersweet chocolate
Dark chocolate is loaded with magnesium and is one of the planet’s most powerful sources of antioxidants (20).