What is healthy food

Healthy diet

Key facts

Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

For adults

A healthy diet includes the following:

For infants and young children

In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

Practical advice on maintaining a healthy diet

Fruit and vegetables

Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by:

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11).

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year (12).

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7).

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13).

Sugars intake can be reduced by:

How to promote healthy diets

Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). Therefore, promoting a healthy food environment – including food systems that promote a diversified, balanced and healthy diet – requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors.

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:

WHO response

The “WHO Global Strategy on Diet, Physical Activity and Health” (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.

In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). These recommendations guide countries in designing new policies and improving existing ones to reduce the impact on children of the marketing of foods and non-alcoholic beverages to children. WHO has also developed region-specific tools (such as regional nutrient profile models) that countries can use to implement the marketing recommendations.

In 2012, the Health Assembly adopted a “Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition” and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9).

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The “Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013–2020” (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action (18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019–2023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHO’s priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).

References

(1) Hooper L, Abdelhamid A, Bunn D, Brown T, Summerbell CD, Skeaff CM. Effects of total fat intake on body weight. Cochrane Database Syst Rev. 2015; (8):CD011834.

(2) Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003.

(3) Fats and fatty acids in human nutrition: report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.

(4) Nishida C, Uauy R. WHO scientific update on health consequences of trans fatty acids: introduction. Eur J Clin Nutr. 2009; 63 Suppl 2:S1–4.

(5) Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018).

(6) REPLACE: An action package to eliminate industrially-produced trans-fatty acids. WHO/NMH/NHD/18.4. Geneva: World Health Organization; 2018.

(7) Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

(8) Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

(9) Comprehensive implementation plan on maternal, infant and young child nutrition. Geneva: World Health Organization; 2014.

(10) Global action plan for the prevention and control of NCDs 2013–2020. Geneva: World Health Organization; 2013.

(11) Guideline: Potassium intake for adults and children. Geneva: World Health Organization; 2012.

(12) Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):624–34.

(13) Te Morenga LA, Howatson A, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. AJCN. 2014; 100(1): 65–79.

(14) Global strategy on diet, physical activity and health. Geneva: World Health Organization; 2004.

(15) Set of recommendations on the marketing of foods and non-alcoholic beverages to children. Geneva: World Health Organization; 2010.

(16) Report of the Commission on Ending Childhood Obesity. Geneva: World Health Organization; 2016.

(17) Rome Declaration on Nutrition. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(18) Framework for Action. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(19) Thirteenth general programme of work, 2019–2023. Geneva: World Health Organization; 2018.

What Are Healthy Foods and How to Plan a Healthy Diet

Nowadays, you can hear about the importance of healthy eating almost everywhere. There is no arguing the fact that the food you consume affects you greatly and can either strengthen or weaken your body as a whole.

However, what exactly is “healthy diet”? Have you ever considered what exactly it must include? What makes one eating plan healthier than others? What foods must be included in a healthy diet?

If you really want to change your health for the better by controlling your diet, you will need to find the answers to all these questions. We will try to help you with this today.

What Is Healthy Food

In simple terms, “healthy” foods are the ones that provide you with essential nutrients, without littering your body with various harmful chemicals. Therefore, the vast majority of processed foods don’t fall into this category by default.

So, what are healthy foods? They are:

In essence, healthy eating means consuming the right quantities of a variety of foods. There is no need for you to limit yourself severely or stick to some very specific foods in order to lose weight and improve your overall wellbeing. As long as your meals are well-balanced and don’t include any outright harmful foods, your diet can be considered healthy.

The trick here is finding the right balance for you

This won’t be an easy thing to do because every person is unique. Therefore, simply following some diet you’ve found online is never a good choice. It might have worked for someone else, but your body has its own unique quirks that must be taken into account. The factors you need to consider when developing a healthy diet plan for you are:

All in all, if you want to develop a healthy diet you can enjoy you will need to:

What Is Healthy Food? | The Healthiest Foods To Eat

Are your favorite foods actually healthy for you? Or have you ever thought of eating only what is really healthy?

You and I are daily confronted with a never-ending display of ads for healthy foods by different commercial foods processing companies. Even the labels on the food packages are misleading, especially the labels on those items christened as “superfoods”.

If you are in middle age or just stepping into the retirement period, then you have to make correct choices on your daily healthy diet more important than ever. In fact, the right choices you make today are definitely going to keep you in good health tomorrow.

This article brings home to you the best tips to eat healthy and the list of healthiest foods you should have.

What Is Healthy Food?

Healthy foods are those that give you the energy and nutrients which you need to sustain your body. Above all, healthy foods should be free of unhealthy fats, excess calories, and toxic elements.

A balanced diet contains a daily required amount of key nutrients such as water, good fats, carbohydrates, protein, vitamins, and minerals.

A healthy diet is indispensable for nutrition and good health. Good diets not only sustain our body but also protect us against many chronic diseases, especially common critical health issues like cancer, diabetes, and heart diseases.

Your balanced diet should consist of a large variety of foods but compulsorily less salt, sugar, saturated fats, and artificially created trans-fats. The daily diet should include vegetables, fruits, whole grains, and low-fat milk products. Also, your daily meals should include around 40-50 grams of healthy protein from various good sources such as lean meats, seafood, eggs, poultry, soy products, legumes, seeds, and nuts.

As opposed to a good diet, poor eating habits include not eating daily required amount of healthy foods, over-eating, or consuming foods that are high in fat, salt, or sugar, and low in fiber and essential nutrients. The commonly used unhealthy foods include highly processed foods such as snacks and fast foods which lack essential vitamins and minerals but are high in empty calories due to contents like refined flour, sodium, and sugar.

The Healthiest Foods To Eat

Are you wondering which foods are the healthiest?

Fortunately, you have numerous choices of foods both healthy and tasty. They are not only healthy but tasty, inexpensive, and easily available as well. You can have a versatile, colorful, and sumptuous meal by filling your plate with quality proteins, vegetables, fruits, and other whole foods.

Here is a list of the best and healthiest foods for you.

Healthiest Nuts And Seeds

Usually, nuts and seeds are high in fat and calories but they are rich in several essential vitamins and minerals, also they may aid in weight loss. To your advantage, they require almost no preparation, so they are ready-eat foods you can carry wherever you go.

The healthiest nuts and seeds are almonds, chia seeds, coconuts, Macadamia nuts, walnuts, and Brazil nuts. Almost, all of these nuts and seeds are loaded with several vital vitamins and minerals; most importantly, some of them are rich sources of essential fatty acids like Omega-3 and Omega-6.

Healthiest Fruits And Berries

Only about one-fourth of the population eats recommended amounts of fruit, berries, and nuts. Today, diet and food experts singularly emphasize fruits as a must-have component in your daily diet. These nutritious, sweet foods are very tasty, easy to incorporate into your diet, and require little to no preparation.

Some fruits and berries aren’t suitable for all as a few of them are high in sugar (fructose). The best and healthier fruits you should include in your diet plan are apples, avocados, bananas, blueberries, oranges, and strawberries. These are superior to other fruits for they are rich in several essential nutrients and arguably among the most delicious foods.

There are also several other healthy fruits and berries specific to a region or different seasons of the year. It’s also healthy to have other fruits and berries such as grapefruit, kiwi, cherries, mangoes, lemons, olives, melons, pineapple, pears, raspberries, and plums.

Healthiest Meats

Lean, unprocessed meats are best to be included in a healthy diet plan. The best source of protein is lean beef but it should be consumed in moderation.

Chicken breast is another healthy meal that is low in fat and calories but extremely high in protein. If you aren’t eating many calories, then you can moderately eat fattier cuts of chicken as well.

Lamb meat is also healthy as they tend to be high in omega-3 fatty acids.

Healthiest Vegetables

In general, almost all vegetables are healthy as they are the most concentrated source of nutrients in the world. Every part of the world has a wide variety of vegetables, most of them particular to that region.

Some vegetables are superior to others because of the many nutrients and rich fiber contained in them. Among the wide variety of vegetables available, the healthiest ones are asparagus, bell peppers, broccoli, carrots, cauliflower, cucumber, garlic, kale, onions, and tomatoes. Other common healthy vegetables worth mentioning are artichokes, cabbage, eggplant, celery, Brussels sprouts, lettuce, leeks, radishes, mushrooms, Swiss chard, squash, turnips, drumsticks, and zucchini.

Healthiest Fish And Seafood

There is a wide variety of fish and seafood which are very healthy and nutritious. They are superior to most types of meat as many seafood items are rich in omega-3 fatty acids and iodine, two important nutrients that most people don’t consume enough of.

The best seafood and fish that should be part of a healthy diet are salmon, sardines, shellfish (clams, oysters, and mollusks), shrimp, trout, and tuna.

Always choose low mercury varieties of fish, especially expecting mothers because eating fish with high mercury can harm an unborn baby or young child’s developing nervous system.

Healthiest Grains

Whole grains are important to your health because they provide the fuel for your body, fiber, and few micronutrients. However, they are packed with calories and do not consume a lot of grains, especially those who are on low-carb diets.

The best types of grains are those that contain more fiber, micronutrients, and comparatively fewer carbohydrates. The healthiest grains are brown rice, oats, and quinoa.

Healthiest Legumes

Legumes are an excellent plant-based source of protein, fiber, and iron. Legumes do contain a significant amount of anti-nutrients which can reduce nutrient absorption. Studies suggest that by soaking them for a couple of hours, it’s possible to reduce or eliminate the anti-nutrient contents in them.

The healthiest and most nutritious legumes are green beans, kidney beans, peanuts, and lentils. Vegans must compulsorily eat about 100 grams of various legumes to meet the daily protein requirements of their body.

Healthiest Dairy Products

Dairy products are an excellent source of several important nutrients. Some studies claim that people who include dairy products (those obtained from grass-fed cows) in their daily diet have a lower risk of type-2 diabetes and obesity.

The healthiest dairy foods are cheese, whole milk, and yogurt. A single slice of cheese can have the same amount of nutrients as an entire cup of milk. Yogurts also have all the health benefits of milk and the added benefits of gut-friendly probiotic bacteria.

Healthiest Fats And Oils

Health experts recommend unsaturated fats and oils as the healthiest to consume. The most nutritious and health-friendly oils are extra-virgin olive oil and coconut oil; in fact, they are the best cooking oils that you can use. Oils in general, must be consumed in minimal amounts as they contain saturated fats, consume about 4 to 6 teaspoons of oil per day.

Healthiest Tubers

Tubers are rich in natural carbohydrates and they contain a variety of beneficial nutrients as well. The healthiest tubers you can include in your diet are potatoes and sweet potatoes. The underestimated sweet potatoes are loaded with antioxidants, beta carotene, vitamin A and other healthy nutrients.

Other Healthy Foods

Eggs: They are the most nutritious foods on the planet. Once they were condemned for LDL cholesterol, but new studies suggest that they don’t increase LDL cholesterol in the body.

Apple cider vinegar: Consuming about two teaspoons of Apple cider vinegar with a meal can give several health benefits; especially helps to regulate post-meal blood sugar levels and helps in weight loss.

Honey: Consuming two tablespoons of honey (especially the Manuka Honey) can render many health benefits such as antioxidant, anti-inflammatory properties, and better wound healing.

Dark chocolate: It’s a powerful source of antioxidants and also is loaded with a good amount of magnesium, an important mineral scarcely found in other foods.

Why Is Healthy Food Important In Our Daily Life?

Specialty: Clinical, Cardiac, Orthopedic, & Renal Nutrition

Pallavi Srivastava is a Clinical Nutritionist with over 13 years of experience and the founder of Q-Slim Fitness Studio. She has dealt with more than 6000 clients, including Industrialists, Politicians, TV and film Celebrities, etc. Apart f. more

Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle. more

Often, we are only concerned about pleasing our taste buds and not caring about our health. But unfortunately, the unhealthy and convenient food that we consume daily to cut down cooking time and effort from our busy schedule poses an unimaginable threat to our bodies. That is why, in this article, we want to discuss the importance of healthy food.

It might be a tad bit difficult for you to switch to a healthy diet altogether after consuming unhealthy food for a long time, but with some patience and effort, you will get used to it and eventually lead a healthy life. Scroll down to find out what these foods are and how they benefit you by making your body healthy and fit. Go on!

In This Article

Effects Of Wrong Eating Habits

An immediate effect of the wrong choice of food on our health is excessive weight gain within a short span of time or obesity. Next in line are problems like diabetes, heart diseases, high blood pressure, weak bones, or maybe even slow brain development, memory loss, etc. It is imperative to eat healthily and eat right in order to stay healthy (1), (2).

What Is Healthy Eating?

Healthy eating does not mean having only boiled meals, eating less, or saying no to fat. Healthy food habits involve switching to a well-balanced, nutritious diet, i.e., eating everything in the right amount and at the right time and with the right combination. Don’t completely exclude fats or overdo the fibers and proteins! Also, remember that children should be given a mix and match of all types of food because this is the age for physical and mental development (3).

Why Should We Eat Healthy Food?

Here are reasons why eating healthy is important (4), (5):

Here is a list of all the different elements of food and their importance for our health.

Different Nutrients And Their Importance:

By eating a balanced diet, we get all the nutrients that are necessary for healthy living. These include macronutrients like proteins, carbohydrates, fats, vitamins, minerals, water, and fiber.

Let’s see in detail the importance of all these nutrients in our diet:

1. Proteins

A very important nutrient that should be included in our daily diet (6).

People on a diet often end up avoiding protein intake in their diet. This is not very healthy as it may weaken the muscles, making them prone to injury.

2. Carbohydrates

The ultimate energy sources for your body, carbohydrates are the power suppliers to your body (7).

3. Fat:

Get rid of the misconception that you don’t need fats in your diet.

Fats are very important in your diet, although they should be only the unsaturated fats and omega-3 and 6 fats. Below are some reasons why fat is so important for us (8) :

4. Vitamins And Minerals

These nutrients are essential for our body although in smaller quantities compared to proteins and carbohydrates. Although in small amounts, they should be a part of our daily diet, and deficiency of any of them may lead to serious health problems (9).

5. Fiber

Fibers are needed to normalize our bowel movements. They also help prevent some serious chronic diseases like cardiovascular conditions, cancer, and diabetes (10).

6. Iron

It is an essential nutrient that helps to maintain our hemoglobin level, develop brain cells, and increase concentration (11).

7. Calcium

It develops teeth and bones and strengthens them, preventing them from fracture. Good calcium intake in our diet also prevents the chances of developing osteoporosis (12).

Many of us often eat high-calorie junk food after a busy schedule. But in the long run, this may negatively impact our overall health. However, it is never too late to start the habit of healthy eating. Eating a well-balanced diet provides the required nutrients, improves the immune system, cuts down the risk of obesity, and ensures proper functioning of the body. A well-balanced diet includes balanced amounts of protein, carbohydrates, fats, vitamins, minerals, and fiber. Hence, try including foods rich in these nutrients to make your diet healthy and balanced.

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50 of the World’s Healthiest Foods (and Drinks)

Last Updated on February 23, 2021 by Michael Joseph

Everyone has a different idea about what “healthy food” means.

Read an article one day, and you’ll hear the benefits of a plant-based diet.

The next? There will be a story about how low-carb can improve your health.

For many, this is understandably confusing.

However, one of the most critical factors to improve our health is to focus on nutrient-dense foods.

This article provides a list of the 50 healthiest foods in the world, across all categories.

Cacao

On this note, foods that contain high amounts of cocoa are some of the most nutrient-packed foods around.

1. Cacao/Cocoa Powder

Some of the most popular foods in the world

Cacao (or cocoa) powder is incredibly nutritious, and per 100 grams it is particularly high in the following nutrients (1):

As a result, a spoon or two goes a long way in regard to getting enough essential minerals.

Furthermore, a recent systematic review demonstrates that cocoa polyphenols improve blood flow, reduce blood pressure, and benefit neurological function as we age (2).

It is also worth noting that cocoa is a type of processed food, which goes to show that processing isn’t always “bad.”

2. Dark Chocolate

Let’s be honest, your standard bar of Hershey or Cadbury isn’t going to win any health awards.

However, that’s not to say that chocolate bars can’t be healthy. The key is to opt for a dark chocolate bar with high cocoa (and low-sugar) content.

Such bars offer much of the same benefits as 100% cocoa and providing you use sensible portion sizes, a tiny amount of sugar won’t harm.

If you can, try to go for a bar that’s around 85% cocoa or higher. If that is a little too bitter, then look at the 70% bars as a minimum.

Cooking Oils and Condiments

While the rest of the categories on this list are all about nutrient-density, cooking oils and condiments is a little different.

For example, when using an oil for cooking, it’s important that it is heat-stable, and that is the main concern here.

3. Butter

While butter isn’t one of the most nutrient-dense foods, it does contain the fat-soluble vitamins A, D, E, and K (3).

It’s also high in saturated fat and much safer for cooking than vegetable oils, which are prone to oxidation and very high in omega-6 (4, 5).

Along with ghee, butter is arguably the tastiest cooking fat too.

That said, it’s better to treat butter as a condiment; use it for cooking or to add a bit of flavor to vegetables.

If you’re adding half a stick to your coffee every morning, then it may not be so good for your body.

4. Coconut Oil

First, it’s probably better to ignore claims of coconut oil being a “superfood”.

In truth, there isn’t such a thing, and there are far healthier foods than coconut oil anyway.

So, why is coconut oil on this list then?

Firstly, coconut oil is extremely high in saturated fat (the oil is around 90% saturated) (6).

Since saturated fats are incredibly heat-stable, this makes coconut oil the best choice if you’re cooking at prolonged high temperatures (7).

5. Extra Virgin Olive Oil

Extra virgin olive oil is the most well-researched oil available.

There is also a myth that we shouldn’t use it for cooking, yet various studies disprove this belief.

For instance, studies show that it is “clearly resistant” to oxidation – even during deep-frying conditions (8, 9).

One reason for this is that the monounsaturated fat oleic acid, the most significant fatty acid in olive oil, is very heat-stable (10).

In combination with the monounsaturated fat, extra virgin olive oil also contains a range of polyphenols.

Notably, systematic reviews show that higher olive oil consumption reduces markers of inflammation, decreases type 2 diabetes risk, and has an inverse association with cancer prevalence (11, 12, 13).

6. Red Wine Vinegar

All vinegar contains a compound called acetic acid, and red wine vinegar is no exception.

Acetic acid has a number of benefits and these include;

In addition to these health benefits, red wine vinegar also acts as a tenderizer and helps to improve the taste/texture of meat.

Dairy and Eggs

Dairy foods offer a wealth of nutrients, and they can be very tasty too. Here’s a look at some of the best options.

7. Aged Cheese (Parmesan/Cheddar/Gouda)

Cheese is a fermented dairy product that is one of the most nutritious foods around.

Per 100g, here are some of the major nutrients in cheddar cheese (19);

Cheese fermented for longer than six months, generally defined as “aged cheese”, has some unique benefits too.

For one thing, people with lactose intolerance/sensitivities can generally eat it.

Also, these cheeses tend to be high in vitamin K2.

Aged cheese includes varieties like gouda, gruyere, parmesan, mature/vintage cheddar, and manchego.

8. Cottage Cheese

Cottage cheese may not be one of the most popular types of dairy, but it’s definitely a cheap healthy food.

The main selling point for this one is that it offers a decent source of protein with very few calories.

For example, 100g of cottage cheese provides around 12 grams of protein and only 86 calories (20).

As a result, it’s an excellent option for anyone looking to increase their protein intake without eating substantially more food.

Like all dairy, cottage cheese is also high in calcium, phosphorus, and the B vitamins.

9. Eggs

It’s hard to believe now, but dietary guidelines used to call for a limit of three eggs per week.

The reason for this was a misplaced fear due to the high cholesterol content of eggs. However, times move on and these warnings were dropped long ago.

As of 2015, the dietary guidelines for Americans state that dietary cholesterol “is not a nutrient of concern for over-consumption” (21).

In fact, there’s no doubt that eggs are one of the healthiest foods on earth.

They are almost like a food version of a multi-vitamin since they contain the majority of essential vitamins and minerals.

Added to that, eggs are a highly bioavailable source of protein and the antioxidants lutein and zeaxanthin (22, 23).

10. Yogurt

Yogurt brings all the benefits of milk to the table, but it also provides probiotic bacteria too.

Study after study demonstrates that yogurt has a beneficial impact on our health, making it one of the best foods for a healthy diet;

11. Whole Milk

Milk is loaded with protein, calcium, phosphorus, vitamin D, and a range of B vitamins (27).

One thing to be aware of is that whole milk is so much better for you than reduced fat/skim varieties.

For one thing, when you remove the fat from milk you also take away many of the natural fat-soluble vitamins. As a result, skim milk contains synthetic vitamins to replace the natural ones that have been lost (28).

Furthermore, studies show that whole milk is associated with a lower risk of diabetes and related problems, whereas low-fat milk does not (29).

Drinks

This section takes a look at some drinks with research-proven health benefits.

12. Coffee

Coffee is one of the most popular drinks, and it seems to be growing in popularity every year.

This fact isn’t surprising when you consider coffee has proven benefits for our energy levels, focus, and even mood (30).

Additionally, systematic reviews link coffee consumption with a significantly lower risk of cardiovascular disease and dementia (31, 32).

It is theorized that one of the reasons for this could be coffee’s phytonutrient content.

Coffee is one of the biggest suppliers of these compounds in the world, and it contains far more than any fruit or vegetable.

13. Green Tea

People in Japan may well contest claims of coffee being the healthiest drink.

In the Eastern part of the world, tea still dominates, with consumption levels much higher than coffee.

Green tea also has a wealth of evidence behind it, and the data clearly shows that it has some very positive impacts.

Markedly, nearly every study looking at green tea and cardiovascular disease imply a decreased risk (33).

Clinical trials support this association too, with numerous studies demonstrating that green tea consumption lowers blood-glucose levels and blood pressure, both of which are cardiovascular risk factors (34, 35).

14. Red Wine

Well, yes… there is a fair amount of evidence suggesting that red wine has some interesting health benefits.

If you are a drinker, then red wine is a reasonably healthy drink in moderation, and much better than sugary mixer drinks.

A couple of reasons for this are that red wine is one of the richest suppliers of health-supportive polyphenols. Surprisingly, moderate red wine consumption also raises HDL (the so-called “good” cholesterol) by an average 11-16% (36, 37).

Both epidemiology and clinical trials support the notion that red wine may protect against several chronic diseases (38).

Overall, alcohol is a “two-sided coin” and light-to-moderate red wine consumption appear to be healthy.

However, there is a ‘J’ shaped curve in relation to health benefits, and high alcohol consumption is very bad for health.

Fish and Seafood

Fish, shellfish and other seafood options are some of the healthiest things you can eat.

Here are some nutritious choices.

15. Herring

Herring belongs to a family of fish known as Clupeidae, and it is an oily fish that is high in omega-3 (39).

On the positive side, this fish is very cheap and healthy, and it’s also low in mercury compared to other fish (40).

Herring has the advantage of tasting great too, and it’s a fish that many people enjoy.

You can also buy this fish in a “kippered” form; kippers are herring that have been smoked. Alongside a bit of butter, they are a tasty traditional breakfast in the UK.

16. Mackerel

Mackerel is another oily fish loaded with beneficial omega-3 fatty acids.

But that is far from all, and mackerel provides an impressive nutrient profile, providing especially high amounts of selenium, vitamin D, magnesium, and B vitamins (41).

However, be careful with the type of mackerel you purchase. There are four main varieties, as below (42);

17. Octopus

Many people have difficulty with the idea of eating octopus as food.

In much of the Western world, it’s uncommon to find in supermarkets or restaurants.

However, it plays a prominent role in the Mediterranean, East Asian, and Hawaiian cuisine, where it enjoys a lot of popularity.

Octopus has a range of nutritional benefits too, and it supplies vast amounts of B vitamins, selenium, and iron (43).

In fact, just 100g provides more than 600% of the RDA for vitamin B12.

18. Oysters

Oysters are one of the healthiest foods on the planet.

They are incredibly nutrient-dense, and just looking at their nutritional value shows this.

Per 100g, oysters provide (44);

We can look at oysters like the organ meats of the sea; they contain an unrivaled variety of nutrients.

19. Salmon

Salmon is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals.

It is particularly high in selenium and B vitamins and provides more than 2 grams of omega-3 per 100g (45).

However, it’s worth noting that there are two options when we buy this fish.

Farmed salmon (usually Atlantic salmon) mainly comes from Chile or Norway aquaculture, but also Canada, the UK, and Russia. There is raging debate over whether farmed fish is 100% safe or not, with antibiotic use being a big concern for many (46).

The other option is wild fish, often from Alaska, and it provides a slightly better nutrient profile without the same antibiotic concerns.

20. Sardines

Compared to other fish, sardines have a big advantage; due to their size, we eat the whole fish.

In addition to the fish flesh, we are also eating the (nutrient-rich) organs and (calcium-rich) bones.

Also, sardines provide a great source of protein and omega-3 fatty acids.

Since we can buy canned sardines, they also make a convenient high-protein snack when we’re out and about.

21. Shrimp

Shrimps are one of the most nutrient-dense foods from the sea.

They contain an array of vitamins and minerals, particularly selenium and vitamin D (47).

Shrimps are very rich in protein too, and they provide approximately 20g protein for every 100 calories.

For most people, shrimp is a very healthy choice.

On the negative side, shellfish allergy is one of the most prevalent allergies in the world. Furthermore, crustacea (such as crab and shrimp) cause more reactions than any other shellfish (48).

22. Trout

Trout is similar to salmon, both in appearance and nutrition.

However, there are a few differences. For one thing, the flavor is slightly different, with trout having a slightly lighter and milder taste.

Also, salmon contains a higher amount of fat overall – which might be useful if you’re looking to increase your omega-3 consumption.

That being said, trout are still one of the best foods for health.

Aside from a slightly lower fat content, they provide just as much protein, vitamins, and minerals (49).

For more information on omega-3s in fish, see this guide to oily fish.

Fruit

23. Avocado

Many people mistakenly class avocados as a vegetable due to the lack of a sweet taste.

However, this is incorrect, and avocados fully meet the criteria of a fruit. In fact, due to the fact they have flesh and a seed in the middle, they are technically a berry.

Avocados are surprisingly nutrient-dense, and they contain decent amounts of vitamins C, E, and K, copper, and potassium (50).

They are also rich in monounsaturated fats, mainly oleic acid, which is the same “heart-healthy” fat in olive oil.

As well as being one of the healthiest foods to eat, they are delicious too. Avocados are the main ingredient in the Mexican side dish guacamole.

24. Blackberries

Blackberries are a popular kind of berry that grows in the spring and summer months.

They are a good source of vitamin C and other nutrients such as manganese and vitamin K (51).

Berries are also one of the only fruits that provide a carbohydrate content that is more than 50% fiber, which means they should have a minimal blood-sugar response.

There have been a variety of studies looking into the proposed health benefits of blackberries and their phytonutrients. One of these randomized trials suggests that blackberry consumption may help lower inflammatory markers and blood pressure (52).

25. Blueberries

Similar to blackberries, blueberries are in season during the spring and summertime.

They’re a little sweeter in flavor, and correspondingly they have a higher sugar content.

Blueberries have a very slight tart taste, but the sweet flavor tends to dominate

Nutritionally, blueberries contain a good variety of vitamins and minerals, and a variety of anthocyanins, a class of polyphenol (52).

Randomized studies suggest that blueberries may help to reduce inflammation, lower blood pressure, and oxidative stress (53, 54).

26. Kalamata Olives

Olives are one of the healthiest foods in the world.

Out of all the different varieties of olives, kalamatas are one of the best.

These particular olives hail from the Kalamata region of Greece, and they have a bold purple color.

Kalamata olives provide a large amount of monounsaturated fat, and they supply a source of calcium, copper, iron, and vitamins A and E.

Additionally, they’re one of the most polyphenol-rich foods we can buy.

Olives contain exciting compounds such as oleuropein and oleocanthal, which clinical trials suggest have anti-inflammatory properties (56).

27. Strawberries

Strawberries are among the most popular fruits due to their sweet and flavorful taste.

They’re a great source of nutrition too, and a 100g serving provides the daily recommended amount of vitamin C.

Additionally, strawberries supply a decent amount of manganese and smaller amounts of most other vitamins and minerals (57).

Despite their sweet taste, strawberries contain surprisingly little sugar, and they make a great pairing with heavy cream for a healthy dessert.

Legumes / Tubers

For those who eat higher amounts of carbohydrate, it is better to focus on the most nutrient-dense sources.

In other words, legumes and tubers are much more nutritious than donuts and potato chips.

28. Lentils

Lentils are one of the better high-carbohydrate foods.

There are three main reasons for this (58);

While they may be relatively bland in flavor, adding some herbs and spices into the mix can really change things.

29. Potatoes

The humble potato is a traditional staple food for much of the Western world.

In recent years, potatoes have fallen out of favor with some due to their high starch content.

However, there is a big difference between potatoes and refined carbs like sugar and flour.

For one thing, potatoes only contain about 15g starch per 100g, and they offer a reasonable amount of nutrients like vitamin C, potassium, and vitamin B6 (59).

30. Purple Sweet Potatoes (The ‘Okinawan Yam’)

Okinawans are famous for their (former) claim of being the longest-lived group of people in the world.

Purple sweet potatoes were their primary food, and they also ate fresh seafood, vegetables, a little pork, and lard for cooking.

These days, Okinawans have lost their status as the world’s most long-lived group.

This change has happened alongside their move to a more Westernized diet, with packaged food, vegetable oils and wheat/rice taking over.

How do purple sweet potatoes differ to the standard sweet potato?

Well, in addition to their reasonable vitamin and mineral content, they also contain anthocyanins.

Anthocyanins are the kind of polyphenols present in blueberries, and there is evidence to suggest they may have anti-inflammatory health benefits (60).

31. Red Kidney Beans

Red kidney beans are another nutrient-rich legume, and they’re a good choice if you’re on a higher carbohydrate diet.

Per 100g, red kidney beans provide 22.5g protein, and decent amounts of the following nutrients;

32. Sweet Potatoes

Sweet potatoes are a tasty tuber that contains a particularly large amount of vitamin A (in beta-carotene form).

However, since this is a fat-soluble vitamin, eat them with a bit of butter to increase the absorption.

Sweet potatoes provide almost every micronutrient, but they are highest in manganese, vitamin B6, and potassium (62).

Compared to regular potatoes, they contain slightly more fiber but less essential minerals.

Meat and Poultry

Many of us automatically assume that fruit and vegetables are where we get vitamins and minerals.

However, this isn’t strictly true; meat and poultry contain a huge range of essential micronutrients.

33. Beef

Beef is one of the best choices.

It is incredibly rich in nutrients, and the list below shows the most significant nutrients in a standard 6oz serve (63);

In addition to the impressive range of vitamins and minerals, beef is also rich in protein, providing about 25-28g per 100g.

Lastly, beef contains various healthful compounds such as creatine, taurine, conjugated linoleic acid, and carnitine.

34. Beef Liver

If you thought that beef was nutrient-dense, then beef liver provides an even more impressive nutritional profile.

Per 100g, it provides 29g protein and the standout nutrients are (64);

In other words, the majority of nutrients in beef can be found in far greater amounts in liver.

The only problem? Liver doesn’t taste as good.

35. Chicken Breast

Chicken breast is an interesting food.

Some people urge us to eat it rather than red meat, due to misplaced fears about red meat consumption.

On the other hand, some meat lovers advise that chicken breast isn’t worth eating, as it is less nutritious than beef.

While red meat is higher in essential nutrients, it isn’t by as much as many people believe, and chicken is nutrient-dense too.

For an in-depth look at the differences, see this guide to red meat versus white meat.

Perhaps the biggest positive about chicken breasts is that they offer a significant amount of protein for minimal calories (65).

They are also cheap, which makes them a good food for eating healthy on a budget.

36. Lamb

Lamb is another food that belongs to the red meat category.

Similar to beef, it provides an excellent source of bio-available protein, and it’s very high in nutrients.

In fact, it may even have a slight advantage over beef; here are the top nutrients per 6oz serving (66);

37. Pork

The classification of pork is slightly confusing.

Technically, it is a red meat (that doesn’t look red after cooking). Possibly due to the controversy surrounding red meat, the pork industry has been working on a “the other white meat” campaign.

Officially, pork is still a red meat. It is also relatively healthful and contains a nice mix of nutrients in high amounts.

For every 6oz serving, the most significant nutrients pork provides are (67);

The main difference between pork and other red meats is the smaller vitamin B12 content. However, it’s still a good healthy food to eat.

For more on meat and poultry, see this article on different types of meat.

Nuts and Seeds

38. Chia Seeds

Chia seeds are little black seeds that are packed with nutrients, and they’re a great source of omega-3 too (68).

These seeds are quite versatile, and they can be eaten raw, in cereals, smoothies, salads, and more.

Chia also contain significant amounts of dietary fiber, and they form into a gel when mixed with liquid.

While chia are one of the most nutritious seeds, all edible seeds have a lot of nutritional value.

39. Almonds

You’ve probably heard advice to eat more nuts, and there’s a good reason to do so.

For one thing, they’re full of vitamins and minerals, healthy fats, and they contain a few polyphenols too.

Out of all nuts, almonds are arguably the most nutrient-dense.

They’re a particularly large source of manganese, and a small one ounce-serving contains 37% of the RDA for vitamin E, which is a rare nutrient to find (69).

Fans of low-carb/paleo baking even use almond flour to make a range of healthier dessert foods.

40. Macadamia Nuts

If almonds are the healthiest nuts, then macadamia are the world’s best for taste.

Macadamia nuts have a kind of crunchy exterior with a soft, almost butter-like texture once you start chewing them.

They have a few health advantages too; firstly, unlike other nuts, they provide almost no omega-6, which might be important if someone is watching their omega-6 to 3 ratios.

Instead, they mainly offer monounsaturated fats, primarily oleic acid, the same “heart-healthy” fat in olive oil.

Further to that, they contain a range of essential nutrients, and they’re especially rich in manganese and vitamin B3 (70).

41. Peanuts

Peanuts often find themselves being criticized for not being a “true” nut.

If you don’t know what this means, then peanuts aren’t actually a nut at all; they are a legume.

That said, they are a very nutritious legume, and this “nut” contains a wealth of nutrients.

Particularly, manganese, copper, magnesium, phosphorus, vitamins B1, B3, E, and K are present in high amounts (71).

Added to that, peanuts contain a range of bioactive compounds including coenzyme Q10 and various polyphenol classes. They also include the full range of amino acids (72).

42. Walnuts

Walnuts are another nut that often features in top healthiest food lists.

Nutritionally, like a lot of nuts, they contain reasonably high amounts of manganese and vitamin B1. More uniquely, they provide a considerable source of copper too (73).

Furthermore, walnuts are a significant source of omega-3 and contain about 9 grams of the fatty acid per 100g.

However, they do also contain four times as much omega-6, so they aren’t a good way to improve the balance between these fats.

A systematic review of walnuts found that they improved inflammatory markers and other cardiovascular risk factors (74).

Vegetables

43. Asparagus

Asparagus is possibly the tastiest vegetable in the world.

The evidence for this? Go to an expensive steakhouse, and you’ll often find it on your plate.

The simple reason for this is that it tastes good.

As well as tasting great, asparagus contains a fair few vitamins and minerals. In fact, it provides almost everything except for vitamin B12, only found in animal foods (75).

44. Broccoli

Out of all vegetables, perhaps the most research has been undertaken on broccoli and other cruciferous vegetables.

Randomized trials and systematic reviews demonstrate that broccoli can improve inflammatory markers and reduce cancer risk (76, 77).

Broccoli contains a decent amount of nutrients, and it’s especially high in vitamin C and K1 (78).

It also contains a variety of sulfur-containing chemical compounds such as glucosinolates, which break down into isothiocyanates and indoles.

These compounds may protect against hormone-dependent cancers (79).

45. Brussels Sprouts

Similar to broccoli, brussels sprouts are another cruciferous vegetable with purported health benefits.

Again, like broccoli, they are also very rich in vitamin C and K1 (80).

Brussels sprouts also contain a phytochemical called kaempferol, and studies suggest that it may help to protect against oxidative stress (81, 82).

Sprouts taste particularly tasty mixed with bacon, which for some reason is a perfect combination.

You can see a recipe for that here.

46. Garlic

Renowned for its ability to add delicious flavor to dishes, garlic is a staple in kitchens around the world.

Although sometimes thought of as a herb, garlic is a kind of root vegetable that grows underground.

It also has the innate ability to make almost everything taste better!

It is not without health benefits either, though, and garlic provides large amounts of manganese, vitamin C, and vitamin B6 (83).

Interestingly, meta-analyses of clinical trials demonstrate that garlic beneficially impacts hypercholesterolemic and hypertensive patients (84, 85).

47. Mushrooms

Mushrooms are delicious, and they come in all different shapes and sizes.

They are also biologically unique, in that they are their own class of food/species rather than a vegetable, spice, or herb.

Mushrooms are a fungus, and they contain a range of chemical compounds that are unique among mushrooms.

Notably, the polysaccharides found in mushrooms appear to have anticancer, anti-inflammatory, and antimicrobial effects (86).

Mushrooms are one of the healthiest foods in the world, they’re relatively cheap, and they taste delicious.

48. Onions

Onions are an edible bulb that grows underground; hence they are a root vegetable.

Similar to garlic, onions are incredibly flavorful, and this makes them a popular addition to numerous culinary dishes around the world.

In terms of micronutrients, onions contain almost every vitamin and mineral, but in relatively small amounts (87).

However, onions also contain a range of phytochemicals which have demonstrable benefits.

For example, numerous studies suggest that onions have cancer-protective properties (88, 89).

Roast meat alongside some roasted garlic and onions is a delicious, healthy meal.

49. Seaweed

Coming from the ocean, seaweed is an iodine-rich sea vegetable that has some distinct properties.

As mentioned, seaweed is extremely rich in iodine, so much so that we should be careful not to over-consume it.

For some people, too much can be just as bad as too little (90).

Seaweed also provides significant amounts of vitamin K1, folate, magnesium, calcium, and iron (91).

Additionally, seaweed contains some interesting compounds such as fucoxanthin, which appears to have cardiovascular-protective effects (92).

50. Spinach

It made Popeye strong, and it’s certainly a strong source of nutrients too.

Spinach is one of the most nutritious vegetables available. For instance, just 100g provides (93);

51. Tomatoes

Finally, tomatoes are number 50.

First of all, tomatoes are a decent provider of several nutrients like vitamins A and C (94).

They also contain a type of polyphenol called lycopene.

This particular substance has been extensively studied, and systematic reviews show that higher blood concentrations of lycopene are associated with a significantly lower risk of cardiovascular disease and overall mortality (95).

Tomatoes also play a significant culinary role in the world.

Famous dishes such as pizza, chutney, salsa, and various curries and soups wouldn’t be possible without the little red fruit.

What Is the Healthiest Food In the World?

The “healthiest food in the world” is subjective, but practically all of the foods on this list can improve health.

Among the most nutritious options are animal foods, especially beef liver, which is a nutritional powerhouse.

However, not only should an optimal diet include various nutritious foods, but it should also be one that you enjoy.

For instance, a healthy diet is not much use if you cannot stick to it.

If you need to make some positive dietary changes, try working some of these healthy foods—ones that you enjoy—into your eating plan.