Introduction
Healthy Foods: Making healthy decisions begins with the food you eat. It can be difficult to know what is truly good for your body with all the options available to you.
Therefore, we have compiled a list of 50 super healthy foods to help you make better decisions for your body and provide it with the nutrients it needs. These foods are filled with vitamins, minerals, antioxidants, and other highly beneficial nutrients, which can add positively to your overall health.
Whether you want to increase your energy level, improve your digestion, boost your immune system, or eat healthier.
This list is beneficial for everyone! In this guide, you will find foods organized into helpful categories so you can easily compare the benefits of the foods you are interested in, as well as determine which foods may be possible to incorporate into your new lifestyle.
Are you ready to eat better? Let’s get started with a list of 50 super foods to help you feel your best every day.
Nutrient Powerhouses
Healthy Foods: When compiling a list of 50 super healthy foods, start with the foods that are the highest nutrient density. These foods contain a concentration of vitamins, minerals, and phytochemicals like antioxidants, that promote good health, immunity, and lower your risk for chronic disease. Here are some of the most dense nutrient foods to include in your diet:
1. Kale
Kale is rich in vitamins A, C, and K, leaving it one of the most nutrient-dense of the leafy greens. Kale is also very high in fiber, antioxidants, and calcium.
2. Blueberries
These little berries are bursting with antioxidants, particularly in the form of anthocyanins which enhance brain health and help reduce inflammation.
3. Salmon
Salmon is a high-quality protein that is rich in omega-3 fatty acids, B vitamins, selenium, and high in protein. Wild-caught salmon is often richer in nutrients than farm-raised salmon.
4. Spinach
Spinach is a low-calorie food that pairs well with high-iron foods like beans, lentils, and other legumes. Spinach is also high in magnesium, folate, vitamin A, and vitamin C. It also tops the list for foods that promote eye health and immunity.
5. Broccoli
Considered an overall health food, broccoli contains vitamin C, fiber, vitamin K, iron, and potassium. Broccoli gives you a good amount of sulforaphane, a plant food compound, which has been shown to have profound antioxidant effects.
6. Sweet Potatoes
Sweet potatoes introduce colorful healthy carbohydrates into your diet, and they are packed with beta-carotene, fiber, and vitamin C.
7. Eggs
Eggs are amongst the most complete sources of protein, and provide healthy fats, vitamin B12, selenium, and choline, which is important for brain health.
8. Avocados
Avocados contain heart-healthy monounsaturated fats, potassium, fiber, and vitamins C, E, and K.
9. Quinoa
Quinoa is a gluten-free whole grain that is high in protein, fiber, magnesium, and iron. It also contains all nine essential amino acids.
10. Almonds
Almonds make for a great snack, because they deliver vitamin E, healthy fats, magnesium, and antioxidants. These foods are singled out in a list of 50 super healthy foods, because of their extraordinary nutrition. Eating more of them is an easy way to nourish your body, and promote long term health.
Gut-Healthy Choices
Having a healthy gut is important to digestion, immunity, and even mental health. This is why many of the items on A List of 50 Super Healthy Foods are high in fiber, probiotics, and natural compounds that help create a diverse, healthy gut microbiome. Adding these foods to your daily meals may help your digestion, relieve bloating, and support overall health.Here are some of the best gut-loving options:
1. Greek Yogurt
Greek yogurt is high in probiotics (good bacteria) and helps support a healthy balance in the digestive tract. You will get the most benefit from plain, unsweetened Greek yogurt.
2. Kefir
Kefir is fermented milk that is high in many different varieties of probiotics. This dairy product is better digested than regular milk, making it an excellent option for those who are lactose intolerant.
3. Kimchi
Kimchi is a fermented cabbage that is a staple food in Korea high in all the benefits of dietary fiber and vitamins while serving as a source of probiotics. It provides an excellent flavor, and serves the purpose of nourishing your gut health.
4. Sauerkraut
Sauerkraut is another fermented food that provides healthy bacteria, while also being high in fiber and antioxidants. If you are looking for the benefits of probiotics, make sure to find sauerkraut that is raw or unpasteurized.
5. Chia Seeds
Chia seeds can provide a high amount of fiber that promotes regular stool and can feed good gut bacteria. When soaked, chia seeds will create a gel-like texture which can also help with digestion.
6. Tempeh
Tempeh is a fermented protein, made of soybeans, that is gut friendly. It includes digestible protein while providing more probiotics and essential nutrients such as iron and calcium.
7. Garlic
Garlic is a food that acts as a prebiotic that feeds good gut bacteria. Garlic contains bacteria reducing compounds while being beneficial to your immune system.
8. Bananas
Bananas are rich in fiber and resistant starch, and both feed good gut bacteria. Bananas are also gentle on the stomach which can encourage gut health. By adding these foods into your diet that promote gut healthy diets from A List of 50 Super Healthy Foods will be an easy way to support normal gut health. They are affordable, widely available, and all will serve beneficial qualities to your body for better gut health in the future.
Heart-Healthy Foods
Diet is a significant factor when it comes to preventing disease in the heart and body. A sample list of 50 super healthy foods led with options that are known to reduce blood pressure, decrease cholesterol levels, and stimulate cardiovascular function. Although each food is a good source of healthy fats, fiber, antioxidants, and essential nutrients that promote heart health, some foods rise to the top.Some of the best heart-healthy foods include:
1. Oats
Oats contain soluble fiber, which helps reduce LDL (bad) cholesterol in the body. Oats also keep you full longer, which makes them very useful for heart health and management in reducing weight.
2. Avocados
Avocados are packed with heart-healthy monounsaturated fats, which help reduce bad levels of cholesterol and inflammation.
3. Salmon
Salmon supports heart health because it is high in omega-3 fatty acids which can help lower blood pressure and decrease the chances of heart disease. Aim for two servings a week.
4. Almonds
Almonds are an excellent source of fiber, vitamin E, and healthy fats. Just a small handful will help improve cholesterol levels!
5. Olive Oil
Extra virgin olive oil is often found in the Mediterranean diet because it’s abundant in antioxidants and healthy fats, all of which help protect heart health.
6. Dark Chocolate (70%-above)
Dark chocolate has shown to reduce inflammation and reduce the risk of heart disease when eaten in moderation. It’s high in flavonoids which are thought to lower heart disease risk! These options are all healthy alternatives from 50 other super food alternatives to help benefit our heart in the long term. As you can see, framing these foods in your meals is a great way to strengthen your heart and fuel your body!
Energy-Boosting Picks
Feeling sluggish or lacking stamina? The right foods can change everything for you! In A List of 50 Super Healthy Foods, many foods stood out for their ability to provide lasting energy without the crash. The foods on this list include complex carbohydrates, protein, healthy fats, and the vitamins and minerals that provide energy to carry you through the day.Here are some of the most beneficial foods to incorporate into your diet if you’re looking for an energy boost:
1. Quinoa
Quinoa is a plant-based protein that is also a great source of complex carbohydrates, allowing for long-lasting energy while keeping your blood sugar stable.
2. Bananas
Bananas are high in natural sugars, potassium, and fiber, providing a quick energy boost that’s perfect before a workout or when you’re on the go.
3. Eggs
Eggs provide an abundance of protein and B vitamins, which help convert food into energy your body can use. Eggs also contain healthy fats that keep you feeling full and focused.
4. Sweet Potatoes
Sweet potatoes are full of complex carbs, fiber, and vitamin A, and when eaten with the skin on, digest slowly which gives a steady release of energy – no food highs and lows here!5. Lentils Rich in iron, protein, and fiber, lentils can be filling and offer a longer term energy source and reduce fatigue, especially for those with low iron levels. Again, these five items are great healthy additions to your plate if you are worried about being energized naturally. When it comes to A List of 50 Super Healthy Foods, they will both keep you fueled and promote better overall health and wellness.
Immunity & Anti-Inflammatory Heroes
Maintaining a strong immune system and low inflammation is essential to being well year-round. This excerpt of A List of 50 Super Healthy Foods, showcases the healing power of these foods that are natural immune boosters and naturally fight inflammation in the body.
1. Garlic.
Garlic is rich in allicin and is recognized for its ability to boost the immune system. It also has antiviral and antibacterial properties that helps the body fight off illness.
2. Turmeric
Turmeric contains curcumin, a substance that has powerful anti-inflammatory and antioxidant benefits. Adding turmeric to foods and drinks regularly can promote decrease in chronic inflammation.
3. Citrus Fruits
Oranges, lemons, grapefruits and limes are high in vitamin C needed for a healthy immune system. Vitamin C helps the body make white blood cells that fight infections.
4. Ginger
Ginger is excellent for digestion but it also reduces inflammation and supports the immune response. Ginger is a great spice for teas, smoothies, and cooking.
5. Green Tea
Green tea is rich in antioxidants, including EGCG, to help boost the immune system and potentially reduce inflammation. Plus, it can be a good alternative to sugary drinks.
6. Mushrooms
Varieties of mushrooms, such as shiitake, maitake, and reishi contain compounds that can help boost the activity of immune cells, as well as provide a source of selenium and B vitamins.
7. Spinach
Spinach is packed with vitamin C, beta carotene, and a number of antioxidants making it an excellent leafy green to support immunity and inflammation.
8. Berries
Blueberries, strawberries, and raspberries contain antioxidants, such as flavonoids that protect cells from oxidative stress and may reduce inflammation.
9. Almonds
Almonds are a great source of vitamin E, which plays an essential role in immune function. Plus, fats from almonds may assist in absorbing fat-soluble nutrients.
10. Sunflower Seeds
These little seeds are a great source of vitamin E, selenium, and zinc, all of which are important nutrients for the immune system and balancing inflammation.
Conclusion
Smart food decisions don’t have to be complicated. Eating a range of nutrient-dense foods will help keep your energy levels up, maintain digestive health, promote heart health, and provide immune support.In this blog post, we have a rundown of 50 very healthy foods to help you construct a balanced and nourishing diet. Whether you are looking to lose weight, improve your overall health, or to just feel better each day, these foods provide great benefits. You can start by choosing a few you love from the list and adding them to your weekly meals, and before you know it, you will have added to your healthier foods and noticed a difference in how you feel and function.
