Eating a healthy, balanced diet is one of the best things you can do for your body and mind. We’ve rounded up some of the healthiest foods on Earth that are nutritious and delicious. From superfoods like kale and blueberries to protein-packed salmon and eggs, these nourishing foods will help keep you energized throughout the day and provide essential vitamins and minerals.
Salmon is one of the most nutrient-dense foods on the planet. It contains abundant high-quality proteins, healthy fats (including omega-3s), vitamins, and minerals. It is an excellent source of vitamin B12 and selenium, two critical nutrients for your immune system, and potassium to help regulate blood pressure.
Salmon is also a great source of essential fatty acids, including EPA and DHA, which help reduce inflammation in the body, lowering your risk for various diseases. The omega-3s found in salmon may also protect against heart disease by reducing harmful cholesterol levels and helping to keep arteries clear.
Studies also suggest that salmon may be beneficial in reducing the risk of certain cancers, including breast cancer. Salmon can also reduce the risk of coronary heart disease by increasing “good” HDL cholesterol levels and reducing triglycerides in the blood.
In addition to its health benefits, salmon is an excellent source of lean protein, making it a great choice for those looking to maintain or lose weight. It’s also versatile, and you can cook it in various ways, making it a great meal choice. Enjoy salmon grilled, pan-fried, baked, or poached.
Related: How to tell if salmon has gone bad.
Blueberries are an incredibly nutritious and delicious fruit with many health benefits. They’re packed with antioxidants, vitamins, and minerals that can help reduce your risk of heart disease, cancer, diabetes, and other chronic illnesses.
They’re also a good source of dietary fiber, which will keep you feeling full and promote healthy digestion. The antioxidants in blueberries can help fight inflammation, which is linked to many chronic conditions like cancer and heart disease.
Studies suggest that eating more blueberries may also help reduce your risk of obesity and improve cognitive function. Blueberries are low in calories yet high in nutrients, making them an excellent choice for any weight loss plan.
In addition to the health benefits, blueberries have a sweet, tart flavor that makes them a great snack or dessert. They make an excellent addition to smoothies, oatmeal bowls, and yogurt parfaits. Enjoy blueberries fresh or frozen to get more nutrition in your diet.
Eggs are one of the most nutritious and versatile foods you can eat. They’re packed with protein, vitamins, minerals, and healthy fats that have a variety of health benefits. Eggs can help promote weight loss, reduce inflammation, boost eye health, and even increase brain function.
The high-quality proteins in eggs can help you feel full and reduce cravings, making them an excellent choice for weight loss. The healthy fats in eggs also provide energy and can help improve brain function and cognitive performance.
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Eggs are also high in essential vitamins and minerals, providing many health benefits. Vitamin A in egg yolks is essential for eye health and can help reduce the risk of age-related vision problems. The B vitamins in eggs convert food into energy, while the minerals like zinc, iron, and selenium have a variety of roles in cellular function.
Enjoy eggs boiled, scrambled, poached, or fried for an easy way to get more nutrition in your diet. They make an excellent breakfast, snack, or meal choice any time of day. Add them to salads, stir-fries, or grain bowls for a filling and nutritious meal.
Related: Why am I craving eggs?
4. Whole Milk
Whole milk is an excellent nutrition source with various health benefits. It’s packed with essential vitamins and minerals, including calcium, phosphorus, magnesium, riboflavin, and vitamins A and D. These nutrients are important for bone health, muscle development, energy production, and overall well-being.
The healthy fats in whole milk can help you feel full and satisfied after eating. Studies suggest that people who drink whole milk tend to weigh less than those who drink low-fat or skim milk. It also contains conjugated linoleic acid (CLA), which helps reduce body fat percentage and increase lean muscle mass.
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Whole milk is also high in protein which helps build strong bones and muscles. It can also help reduce the risk of heart disease by promoting healthy cholesterol levels.
Whole milk is an excellent addition to smoothies, oatmeal, cereal, or yogurt for a nutrient-dense breakfast. Enjoy it with fresh berries, or put it in your coffee for a creamy latte.
Related: Why am I craving milk?
Kale is a nutrient-packed superfood with numerous health benefits. It’s high in vitamins A, C, and K, as well as calcium, potassium, folate, and other essential minerals. These nutrients help promote bone and eye health, reduce inflammation, and improve cognitive function.
Kale is also an excellent source of dietary fiber which can help keep you full for longer and promote healthy digestion. The antioxidants in kale can help protect your cells from damage caused by free radicals.
Studies suggest that adding more kale to your diet may help reduce the risk of certain diseases like heart disease and cancer. Kale is low in calories yet high in nutrition, making it an excellent choice for any weight management plan.
Enjoy kale in smoothies, salads, soups, or roasted as a side dish. You can add it to grain bowls or mix it into scrambled eggs for a nutritious breakfast. Try massaging the kale with olive oil and lemon juice for a delicious salad or snack.
Related: 8 kale recipes that can help you lose weight.
Garlic is an aromatic and flavorful addition to any meal and offers numerous health benefits. It’s high in manganese, vitamin B6, vitamin C, selenium, and fiber. The active component in garlic, allicin, has powerful antibacterial and antiviral properties, helping to boost immunity.
Garlic can help reduce inflammation in the body, which is linked to various chronic diseases. It may even reduce blood pressure and cholesterol levels in some people. Adding more garlic to your diet can boost brain function by increasing alertness and cognitive performance. The antioxidants in garlic help slow down the aging process by protecting cells from free radical damage.
Garlic is easy to add to any meal to boost flavor and nutrition. It can be roasted, sautéed, or added to salads, soups, sauces, stir-fries, and grain bowls. Enjoy it alone or with other herbs and spices for a delicious side dish.
Seaweed is a versatile and nutritious superfood with numerous health benefits. It’s high in vitamins A, C, E, and K and fiber and minerals like calcium, magnesium, phosphorus, iron, zinc, and iodine. These nutrients help promote healthy skin, bones, teeth, eyesight, digestion, and immunity.
The mineral content of seaweed can reduce inflammation, and Seaweed is an excellent source of omega-3 fatty acids essential for brain health and cognitive performance. Adding more seaweed to your diet may aid in weight management by increasing satiety after meals and promoting fat burning. Also, the antioxidants in seaweed can help protect your cells from damage caused by free radicals.
Seaweed is easy to add to any meal to boost flavor and nutrition. Enjoy it as a side dish, in soups, salads, grain bowls, or sushi. Add some nori sheets to a wrap or sandwich for a nutritious snack. You can also enjoy seaweed as an edible garnish or sprinkle it on salads, soups, and grain bowls.
Shellfish is a delicious and nutritious addition to any meal. It’s high in protein and low in saturated fat, which makes it an excellent choice for heart health. Shellfish is also a great source of vitamins and minerals like B12, selenium, magnesium, zinc, iron, calcium, and iodine.
The high content of omega-3 fatty acids found in shellfish has been associated with reducing inflammation in the body which can help reduce the risk of certain chronic diseases. Adding more shellfish to your diet may help improve cognitive performance by boosting brain function.
Enjoy steamed, boiled, or grilled shellfish as an appetizer or main dish. Add some shrimp to salads or soups for a nutritious meal. To boost protein and flavor, you can mix shrimp, scallops, or mussels into grain bowls.
Avocados are a creamy, nutrient-rich fruit with numerous health benefits. It’s high in monounsaturated fatty acids, fiber, folate, vitamin K, and potassium which helps promote heart health, digestion, and overall well-being.
You can add avocadoes to salads, sandwiches, or smoothies for a delicious addition to any meal. Enjoy it with sea salt as an easy snack, or mash it up and spread it on toast with some herbs and spices for a flavorful breakfast treat. You can add diced avocado to grain bowls or stir-fries to boost nutrition.
Note: Avocados are high in calories, so enjoy them in moderation.
Potatoes are a nutritious, versatile, and delicious vegetable that can be enjoyed in many different ways. They’re high in vitamins B and C, potassium, magnesium, and fiber which helps promote digestive health, reduce inflammation, and protect against certain chronic diseases. The antioxidants found in potatoes may also help reduce the risk of certain types of cancer.
You can enjoy boiled, baked, or mashed potatoes as a side dish or add them to soups and stews for added flavor and nutrition. Try adding diced potatoes to salads or grain bowls for an easy meal. You can also fry some potato slices into crispy chips or fries for a tasty snack.
No matter how you enjoy it, potatoes are a nutritious and delicious addition to any meal.
You can’t go wrong adding these superfoods to your diet. Commit to adding these foods to your daily meals for a nutritious boost of vitamins, minerals, and antioxidants that will help improve your overall health and well-being. Enjoy them in a variety of dishes to experience all their unique benefits.
This article was produced on Health Makes You.