For a healthy lifestyle, good nutrition is part and parcel. A healthy and well-balanced diet provides your body with the essential nutrients it needs to function properly on a daily basis. Nutritious foods keep you active, provide you with much needed energy and strengthen your bones and muscles. The micro-nutrients, vitamins, and minerals are there to help you manage your weight, prevent chronic diseases and alleviate stress.
Eating healthy does not have to be boring. In this article we have come up with the top 10 most nutritious foods that are there to help with your body’s nutrient needs and to provide you the vitamins and minerals that are essential for a healthy body and a sound mind.
10. Dark Chocolates
It’s not only the most delicious food, but one of the healthiest as well. Dark chocolate has been found to be one of the most powerful sources of antioxidants. It also contains fiber and magnesium both which is required in for our day to day health. Some studies have even linked dark chocolate to improved heart health, potentially cancer fighting, improved cognitive function, and helps to lower your blood pressure. Dark chocolates are ranked at number 10 in our list of the top 10 most nutritious foods.
Potatoes are very commonly consumed around the world. They contain a little bit of every nutrient your body needs and are loaded with potassium, as well as essential vitamins like vitamin C and K. Talking about antioxidants, sweet potatoes are loaded with these free radical reducing molecules. They are also one the most delicious starchy foods out there which makes potatoes a very popular dish around the world. Potatoes, nature’s package full of essential nutrients, are ranked at number 9 in our list of the top 10 most nutritious foods.
Most people eat a lot of bread in their everyday life as it has been a staple of humanity for ages. However, if you are trying a healthier diet for the first time and find it somewhat challenging then you may have to cut out bread unfortunately. But, there are several healthy options available. Homemade low-carb bread is gluten-free and low in carbs which can add to your belly. Ezekiel bread is one of the healthiest breads out there and is easily available at most stores. It contains whole grains and special types of legumes. Bread is ranked at number 8 in our list of the top 10 most nutritious foods.
7. Fats and Oils
Fats and oils are the essential components of a healthy diet. Vitamin K2 and many other nutrients are obtained from butter. For your daily intake of fatty acids, coconut oil is an important source. It also helps in losing belly fat and is beneficial for the treatment of Alzheimer’s disease. Extra virgin olive oil contains fats that are heart-healthy and is very high in antioxidants. Fats and oils are ranked at number 7 in our list of the top 10 most nutritious foods.
6. Nuts and Seeds
Studies suggest that nuts and seeds can help you lose weight although they are high in fat and calories. These are rich in important nutrients including magnesium and vitamin E. Almonds, chia seeds, coconuts, walnuts, and peanuts are incredibly tasty and are high in nutrients.
Coconuts and walnuts are loaded with fiber and powerful fatty acids. In seeds, chia seeds are among the most nutrient foods. A single ounce (28 grams) contains 11 grams of fiber along with magnesium, manganese, calcium and various other nutrients. Nuts and seeds are ranked at number 6 in our list of the top 10 most nutritious foods.
Vegetables are one of the most concentrated sources of nutrients. A wide variety of these plants are available and most are downright tasty. Carrots are one of the most popular root vegetables. They are rich in fiber and vitamin K and also have numerous benefits. Garlic is also incredibly healthy. It contains allicin, a bioactive compound that has powerful biological effects, which improves immune function. Tomatoes are also categorized as vegetables. They are tasty and are rich in potassium and vitamin C. Onions are widely used in recipes and have a strong flavor. They are also rich in bioactive compounds, which are believed to have health benefits. Studies have shown that eating broccoli may help prevent osteoarthritis. Vegetables are ranked at number 5 in our list of the top 10 most nutritious foods.
4. Fish and Seafood
Seafood can be very healthy and nutritious. Most fish is loaded with omega-3 fatty acids and iodine, two are nutrients that most people don’t get enough of. According to one study, people who generally eat a lot of seafood tend to live longer and have a low risk of diseases like heart disease, dementia, and depression.
Salmon is a type of oily fish that is popular because of its excellent taste and contains vitamin D. Shrimp tends to be low in fat and calories, but it is high in protein. Shellfish is rich in selenium and vitamin B12 along with other nutrients. Similarly, shellfish, trout, and tuna are also some of the most famous and healthy kinds of seafood. Oily fish consumption can reduce risks for cancer and heart diseases. Fish and seafood are ranked at number 4 in our list of the top 10 most nutritious foods.
Gently cooked meat is one of the most nutritious and healthy foods. Chicken breasts are low in fat and calories, but high in protein. Lamb is grass fed usually and their meat is rich in Omega-3 fatty acids. Lean beef is one of the best sources of protein and is very rich in minerals like iron. It’s fine to choose fatty cuts of meat if you’re on low carb diet. Meats are ranked at number 3 in our list of the top 10 most nutritious foods.
Eggs are considered as the most nutritious food on the planet. The egg is a very rich source of inexpensive protein. Half of the protein is found in egg white along with vitamin B2. The whites of the egg are a rich source of copper, iron, zinc, vitamin D, B6, B12, and selenium. Eggs are ranked at number 2 in our list of the top 10 most nutritious foods.
1. Fruits and Berries
Fruits and berries are incredibly tasty and are among the world’s most popular diet foods. As they require little to no preparation they are easy to incorporate into your diet. Apple is rich in vitamin C and fiber and can be the perfect snack if you find yourself hungry between meals. Bananas are among the best sources of potassium, are also high in vitamin B6 and fiber.
Strawberries are low in calories and are highly nutritious. They are rich in vitamin C, fiber, and manganese. Oranges are well known for vitamin C. According to one study, apples and pears can reduce stroke risk by 52% and regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10%. Fruits and berries are ranked at number 1 in our list of the top 10 most nutritious foods.
A balanced diet leads to a sound mind and a healthy body. These above mentioned nutritious foods are natural sources of minerals and vitamins which are important for our daily diet. Studies have shown that proper consumption and diet may reduce the risk of many diseases and may also serve as their treatment.