Last updated on September 15, 2020, by Jude Uchella
You probably already know what kinds of foods you should and shouldn’t eat. And you also aren’t just learning about the benefits of eating a balanced diet.
But do you know what the healthiest foods on earth are? Are you interested in learning more about these foods? Well, here they are. This post contains all the information you need about the healthiest foods on earth.
These are the very delicacies that should be your go-to staples every time. These foods are proven to provide you with high amounts of essential nutrients and boost overall health and wellbeing. Without further ado, let us get to it.
What are the healthiest foods on earth?
Kale holds a prominent position as one of the healthiest foods on earth. This green has an ample amount of nutritious and medicinal compounds that are beneficial to you.
Heads up! If you hate bitter-tasting foods, you may be disappointed because kale has a bitter taste. But do not let that scare you away. You can always add some to your soup or stew to mask the bitter taste. You probably won’t notice it when you do.
A cup of kale (smoothie) contains a variety of essential vitamins. This leafy green also matches (and sometimes) surpasses the calcium content in milk. And no matter how you make it, kale always retains its nutritional value.
Health benefits of kale
What makes kale one of the healthiest foods on earth? Learn more about this awesome leafy green below.
Contains high amounts of antioxidants
Kale is a good source of beta-carotene, vitamin C, flavonoids, polyphenols, kaempferol. These antioxidants are responsible for preventing damage by free radicals in the body. So, the more of these you have, the safer you are.
The powerful antioxidants in kale also help to lower blood pressure, boost heart health and have anti-viral and anti-inflammatory properties. So, before you shy away from kale because of its bitter taste, remember the immense benefits it provides for you.
Contains high amounts of vitamin C
There are many inherent benefits of Vitamin C. These include
- Helps reduce your risk of chronic disease
- Prevents iron deficiency
- Effectively boosts immunity
- Manages high blood pressure
- Helps you synthesize collagen
Of all veggies, kale has a higher concentration of vitamin C. In fact, you can get more vitamin C in one serving of kale than from fruit like orange.
Kale fights cancer
Yes, that dreaded disease that causes continuous and uncontrolled growth of cells. Cancer is that deadly but kale plays a key role in combating the disease.
Kale contains sulforaphane and indole-3-cabinol, which are proven to counteract the formation of cancer at the formation stage.
Howbeit, human testing has not produced an overwhelming definitive answer, but it has worked on animals and test-tube studies.
Contains essential nutrients for the eyes
Is your eyesight getting worse as a result of ageing? Or is your eyesight not as sharp as it used to be? Kale could make it all better.
This super healthy food has a good supply of nutrients that are notable for improving eye health. Lutein and zeaxanthin are useful here.
Some other benefits of kale are its high amounts of vitamin K, beta-carotene, and properties that make it an ideal food for weight loss.
If garlic is not one of the main ingredients in your meals you have been missing out. Garlic contains a high amount of healthy nutrients.
Garlic is mostly grown in central Asia and northeastern Iran. But it is widely consumed across the globe.
Health benefits of garlic
Garlic is medicinal
Garlic is well known for its medicinal benefits. For hundreds of years, each garlic bulb (which comprises up to 20 cloves or segments) has been used to treat various illnesses.
Scientists have traced the source of garlic’s healing properties to sulfur compounds that form when a clove is crushed, chopped or crushed. Not just this, the presence of other compounds like sallyl cysteine and diallyl disulfide play key roles too.
Garlic combats cold
Got a cold? Get a garlic supplement or drink. It is known to reduce symptoms and make people feel better faster.
Apart from supplements and shakes, you can also add garlic to your diet. And like kale, you are less likely to notice its taste when you do, but it also depends on the quantity you add.
Garlic lowers cholesterol level
High cholesterol can cause different types of sicknesses, including heart disease. So, it is a lot better to keep your cholesterol level in check before it spikes and gets out of control.
Garlic reduces cholesterol in the body, especially LDL – the ‘bad’ type of cholesterol.
Garlic may prevent Alzheimer’s disease
What is Alzheimer’s disease? It is when a person’s brain cells begin to degenerate and die. Dementia sets in – a drop in social skills, thinking capacity and the ability to function optimally.
This condition is triggered by oxidative damage. The antioxidants present in garlic help the body in the fight against this.
Overall, garlic is very nutritious, helps reduce blood pressure, and can help prolong one’s life. Garlic is indeed one of the healthiest foods on earth.
Highly nutritious, but not regular food for most people. It is, however, commonly eaten in Asia where it is added to different dishes like soups and stews, and salads and smoothies.
This type of vegetables also serves as food for water animals and they are available in a variety of colours. These colours include black, red, green and brown.
If you have not eaten seaweed before, the following health benefits should encourage you to give it a try.
Health Benefits of Seaweed
It is highly nutritious
It is expected that one of the healthiest foods on earth would be highly nutritious. Consuming seaweed is a quick way to get vitamins and minerals, and you can worry less about calories.
There are 6 different types of seaweed and each one supplies different nutrients and essential minerals. The different types of seaweed are nori, wakame, dulse, kelp, kombu, and blue-green algae.
You can expect the following useful vitamins and minerals from seaweed – iron, fibre, protein, copper, thiamin, carbs, and riboflavin. Also obtainable in smaller amounts – vitamin K, C, A and E, zinc, and sodium.
Supports weight loss
Your weight loss strategy could also include an intake of seaweed. This sea-side growing vegetable contains high amounts of fibre which does not contain calories. So, even when you don’t eat for a long time you would fill full.
If you’re on a diet for weight loss, it always helps to engage in exercises and making other lifestyle changes like eating less of foods that contain fat, avoiding alcohol, and staying hydrated.
It may help with diabetes
Seaweed is packed with fibre – which helps a great deal for people living with diabetes.
With high amounts of fibre in the body, there is more effective regulation of blood glucose and insulin levels. This leads to a lower blood sugar level in the body.
Shellfish are aquatic animals with a shell covering. Like the other healthy foods on this list, they’re highly nutritious and contain essential minerals for the body. However, shellfish may contain heavy metals are a common food allergen.
There are 2 types of shellfish, namely Crustaceans and molluscs. You’re probably more familiar with crustaceans, these include lobster, shrimp, crab and crayfish. Examples of molluscs are oysters, clams, and mussels.
Depending on the type of shellfish, you may have to steam, fry, bake or even eat it raw or half-cooked.
Health benefits of shellfish
Contains huge amounts of omega-3 fatty acids
Each serving of shellfish contains fat, but most of this fat is in the form of omega-3 fatty acid. Omega-3 fatty acid contributes significantly to your overall wellbeing.
It improves eye health, boosts brain activity, combats depression and anxiety, prevents inflammation, and could prevent cancer.
Studies show that shellfish may promote heart health
Scientists and researches world over have found reasons to believe that shellfish improves heart health. Shellfish contains nutrients like vitamin B12 and omega-3 fatty acid – both of which are very useful for total wellbeing.
Promotes weight loss
When you’re on a weight loss journey, it is best practice to avoid foods that are high in calories. Shellfish is not only low in calories but also high in protein – a good combo for a weight loss diet.
The protein here, which is available in high amounts, leaves you feeling full after each meal. And this will help limit the amount of food you consume, which also means fewer calories.
Dangers of eating Shellfish
Although shellfish is one of the healthiest foods on earth, it does have some downsides. One of which is the presence of heavy metals like mercury. Because human beings cannot pass heavy metals, these harmful compounds build up in the body.
This accumulation of heavy metals could lead to issues with your organ or any other health complications.
Shellfish is also ranked as one of the top food allergens. It means people allergic to shellfish may experience complications and may require immediate treatment.
The bottom line is, shellfish is still a great addition to any diet. However, some level of caution should be taken in light of the dangers that abound.
Even though white rice is the most eaten rice worldwide, brown rice is the more nutritious of the two. Brown rice is the entire grain of rice. While the bran layer of white rice has been removed, brown rice only has the outer hull removed. Brown rice retains nutrients such as niacin, vitamin B6, magnesium, manganese, phosphorus, selenium, and some vitamin E.
Health benefits of brown rice
Protects against cancer
Most of the insoluble fibre found in brown rice helps to protect against various types of cancers including colon, breast and prostate cancer.
Promotes heart health
Brown rice is a heart-healthy food. It contains compounds called lignans that may help reduce heart disease risk factors. Brown rice is also high in magnesium, a mineral that plays a critical role in keeping the heart healthy.
Good for bone health
Brown rice is rich in magnesium and calcium that help in keeping the bones strong and healthy.
Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some help give bones their physical structure, while the rest are found on the surface of the bone where it is stored for the body to draw from as needed.
Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs.
Raw, unfiltered honey
Most of the honey you find in grocery stores has gone through pasteurization. The high heat kills unwanted yeast but beneficial nutrients are also destroyed in the process.
Health benefits of raw honey
Raw honey contains healthful compounds, such as antioxidants, amino acids, and vitamins. Natural honey also consists of nutrients such as niacin, riboflavin, pantothenic acid, calcium, magnesium, manganese, potassium, phosphorus, and zinc.
Honey contains high levels of antioxidants. Antioxidants help to prevent cell damage. Some types of honey contain as many antioxidants as fruits and vegetables. Consuming antioxidant-rich foods help reduce your risk of cancer and cardiovascular disease.
Promotes healing of wounds
Honey helps in wound healing because of its antibacterial, anti-inflammatory, and antioxidant properties. Honey is acidic, which helps release oxygen from the wound and promote healing. Apply raw honey directly to minor cuts and burns then place gauze or a bandage over the wound.
Raw, organic milk
Raw milk – not pasteurised or homogenised – is one of the healthiest foods on earth. It is a rich source of protein and calcium. Raw milk contains a lot of nutrients, including beneficial bacteria such as Lactobacillus acidophilus.
Because raw milk doesn’t go through to the high heat of pasteurization, those good bacteria—along with other beneficial enzymes—aren’t destroyed.
Health benefits of raw milk
Good source of Omega 3
The fat content of the milk from organically raised, grass-fed cows is very different from that of their factory-farmed counterparts. Studies have shown that the omega-3 fat content of grass-fed, pasture-roaming cows is as high as 50 percent but very low in factory-farmed animals.
Good source of protein
Raw milk is a complete protein because it contains all nine of the essential amino acids necessary for the body to function at an optimal level. It may help reduce age-related muscle loss and promote muscle repair after exercise.
Eggs are one of the best sources of protein on the planet. They’re a perfect source of protein, containing all nine essential amino acids. They’re also loaded with vitamins and nutrients that help your eyes, your brain, and ear.
Eggs also contain choline which is essential for cardiovascular and brain function. It also helps to maintain the health of your cell membranes. It’s part of a phospholipid called phosphatidylcholine. Without adequate phosphatidylcholine, both fat and cholesterol accumulate in the liver.
People avoid egg yolks because they’re afraid of the cholesterol, but the choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver. Egg yolks (and beef liver) are two of the richest dietary sources of phosphatidylcholine.
Health Benefits of eggs
Good for eye health
Eggs contain lutein and zeaxanthin, which are good nutrients when it comes to eye health. Lutein, present in the macula of the eye’s retina, appears to filter harmful, high-energy blue wavelengths of visible light from both natural sunlight and indoor light.
May protect against breast cancer
In addition to the high-quality proteins, the lutein and zeaxanthin, the choline and phosphatidylcholine, eggs also contain trace amounts of more than fifteen vitamins and minerals; one jumbo egg contains 18 percent of the Daily Value for riboflavin (vitamin B2), 14 percent of the Daily Value for vitamin B12, and 29 percent of the Daily Value for the important cancer-fighting trace mineral selenium. Studies show that women who eat the most eggs are least likely to have breast cancer.
Tea (green, black, and white)
After water, tea is probably the most consumed beverage in the world. It is also probably the healthiest after water.
What determines whether a tea is green, black, or white depends on the degree of processing that the leaves undergo after they’ve been harvested. Black tea is fully fermented; green tea has not been fermented at all, but pan-fried and dried; white tea is barely processed.
White tea is the only one of the four made from immature tea leaves. Leaves that are picked right before the buds have fully opened. Silver fuzz still covers the buds and the silver fuzz turns to white when the tea is dried (hence its name).
Green and black tea all start with mature leaves. They are then “withered” or air-dried. After that, the process differs slightly. To make green tea, the withered leaves are then steamed or pan-fried, and then dried again.
And to make black tea, the withered leaves are first rolled, then fully fermented, and then pan-fried and dried. Black tea represents 78 percent of the total consumed tea in the world, whereas green tea accounts for approximately 20 percent.
Health Benefits of tea
Black Tea Can Lower Cholesterol
Black tea lowers triglycerides—in fact, it’s actually superior to green tea in doing so—and high triglycerides are strongly associated with a high risk of cardiovascular disease. It’s also slightly better than green tea at inducing the body’s powerful antioxidant superoxide dismutase (SOD). Black tea consumption reduced both total and LDL (“bad”) cholesterol in adults with mildly elevated cholesterol.
Green tea helps in weight loss
Green tea may be helpful for anyone who wants to lose weight. Studies show that men who were given green tea burned more calories than men who were given a similar drink without the green tea, even after allowing for the possible effect of caffeine.
Green tea stimulates metabolism way more than caffeine alone. Green tea also demonstrated the ability to lower blood sugar.
White tea protects the teeth against bacteria
White tea is a great source of fluoride, catechins and tannins. Fluoride can help prevent dental cavities by making the surface of the teeth more resistant to acid attacks by bacteria in combination with sugar.
Catechins are plant antioxidants that are abundant in white tea. They’ve been shown to inhibit the growth of plaque bacteria. Tannins are another type of polyphenol in white tea. This combination of molecules could help strengthen teeth by fighting bacteria and sugar.
The importance of eating highly nutritious foods cannot be overstated. These types of foods are very helpful in improving your health and wellbeing. As you have seen from this post, healthy foods help prevent illnesses and can boost your immune system too. So, when you eat right, you have a far lesser chance of battling with life-threatening complications. Add these foods to your daily diet and begin to see how your quality of life would improve drastically.