100 Best Superfoods and Their Life-Saving Benefits

The hype about super foods in the recent years has taken the health industry by storm and that’s for good reasons. Food, if chosen well, can certainly keep those hazardous medical destinies from happening. So, the fundamental and important way to keep the body in form is by adding “super foods” in your daily diet. Though there isn’t a legal definition for the term “super food”, it is often referred to any food that has:

  • High amounts of nutrients
  • Amazing health benefits
  • Very few adverse properties
  • The potential to prevent dangerous & common diseases

100 Healthiest Super Foods

With so much research about foods going on, we tend to hear about a new super food now and then. Hence, the complete list of super foods seems endless. However, after a deep research, here are 100 best super foods that are not only commonly agreed upon but also have great health benefits. So, the next time you eat some of these, you will not only enjoy their scrumptious taste but also know why they are so good for you.

The 100 super foods listed here are classified based on 10 different groups with 10 in each section:

  1. Vegetables
  2. Fruits
  3. Herbs & Spices
  4. Nuts & Seeds
  5. Grains
  6. Proteins
  7. Natural Oils
  8. Dairy
  9. Beans & Legumes
  10. Poultry & Meat

So, let’s get started.best superfoods

100. Watercress

best superfoodsHighest Nutrients: Vitamin A, C, K, and lutein-zeaxanthin

Benefits:

  • It helps in preventing and treating eczema and other skin problems.
  • It helps in curing indigestion, bloating, foul odor, and cramping.
  • It is a great food for people with diabetes because it assists in maintaining the insulin production.
  • Its antioxidants inhibit the cell damage caused by free radicals. Thus, effectively preventing the formation of cancer cells.
  • It regulates the thyroid hormones and reduces the risk of hypothyroidism or goiter.

99. Spinach

amazing superfoodsHighest Nutrients: Vitamin A, B2, B9, K, and Carotene-ß

Benefits:

  • The natural flavonoids and phytonutrients in spinach help in slowing down the division of cancer cells in the stomach.
  • The nutrients in spinach help in protecting the stomach’s mucus lining, which in turn offers three vital health benefits – one: flushing out all the unwanted toxins from the colon, two: easing constipation, and three: preventing ulcers.
  • It is extremely low in calories and fats. Hence, it is one of the best super foods to reduce weight.
  • It's natural fiber burns all the excess fat and ensures to keep the cholesterol levels normal.
  • The potassium content in spinach protects the heart while the copper produces enough Red Blood Cells (RBC) and zinc promotes better digestion as well as growth.

98. Carrot

list of superfoodsHighest Nutrients: Vitamin A and Carotene- α, ß

Benefits:

  • It helps in healing arthritis.
  • It prevents various eye disorders.
  • It helps in losing weight naturally.
  • It detoxifies the liver and makes sure that it functions healthily.
  • It assists in treating various allergies.
Read more about the health benefits of carrots

97. Coriander

healthiest foodsHighest Nutrients: Vitamin K, A, C, Manganese, Iron, and Carotene-ß

Benefits:

  • It helps in reducing skin inflammation, dryness, and irritation.
  • It helps in lowering the bad cholesterol levels naturally.
  • It treats vomiting, nausea, diarrhea, and other stomach problems.
  • It helps in treating anemia.
  • The compound dodecenal in coriander acts as a powerful antibiotic for treating salmonella-associated diseases

96. Jicama

best superfoodsHighest Nutrients: Vitamin C, potassium, and dietary fiber

Benefits:

  • It is a starchy vegetable. The inulin content in jicama protects against osteoarthritis.
  • If jicama is consumed in the early stages of colorectal cancer, it has a highly positive impact.
  • Its rich dietary fiber helps in preventing as well as treating digestive problems like constipation.
  • Its potassium content lowers the stress generated in the cardiovascular system.
  • It assists in preventing the onset of fatal conditions like osteoporosis.
Read more about the health benefits of jicama vegetable

95. Tomato

superfoods for weight lossHighest Nutrients: Lycopene, Vitamin A, C, and Phosphorus

Benefits:

  • The high amounts of lycopene in tomatoes help in inhibiting the growth of tumor cells. In fact, studies have demonstrated that people who eat adequate tomatoes in their daily routine are less likely to suffer from prostate cancer.
  • The antioxidants in tomatoes help in reducing hypertension (high blood pressure) and lowering the cholesterol level naturally.
  • The compound lutein in them protects the retina and improves better eye vision.
  • The vitamin C tightens the skin’s elasticity, complexion, immunity, and overall appearance.
  • The rich water content reduces the prevalence of UTIs and bladder cancer. Since tomatoes are diuretic in nature, they help in stimulating urination and eliminating the toxins from the body.
Read more about the health benefits of tomato benefits

94. Broccoli

pregnancy superfoodsHighest Nutrients: Vitamin A, C, K, folates, and Lutein-zeaxanthin

Benefits:

  • It has compounds like sulforaphane, α-carotene, β-carotene, lutein, zeaxanthin, icoles,  isothiocyanates, and thiocyanates, which according to research are powerful anti-cancer agents. These help in stopping the growth of colon cancer, breast cancer, pancreatic cancer, and prostate cancer.
  •  It is a low-calorie vegetable with great amounts of fiber and extremely low fats. Hence, when consumed, it helps in regulating the insulin and fighting against diabetes. Also, it aids weight loss.
  • The phytonutrients in broccoli namely glucoraphanin, glucobrassicin, and gluconasturtiin are amazing substances to detoxify the entire body from toxins and alcohol.
  • The vitamin A in broccoli acts as one of the vital nutrients to not only protects the skin but also from various eye diseases.
  • Since it is a rich source of vitamin C and folate, it serves as one of the best super foods for pregnant women. These two nutrients assist in cellular division and ensure that the fetus grows healthier. Besides this, they prevent congenital disabilities and help in the baby’s DNA synthesis.

93. Asparagus

best superfoodsHighest Nutrients: Vitamin A, C, K, Dietary fiber, Copper, Iron, Phosphorus, and β-carotene

Benefits:

  • Asparagus is a rich source of saponins, which are phytonutrients with anti-cancer and anti-inflammatory properties. They assist in regulating proper blood sugar levels, sustaining healthy blood pressure, and controlling the lipid levels.
  • Eating asparagus before & after drinking alcohol has beneficial effects. The amino acids and minerals in asparagus not only protect the liver from harmful enzymes and toxins but also break down the alcohol.
  • Due to the presence of vitamin C, Asparagus is a great vegetable in keeping the sperm healthy. It increases its mobility and volume.
  • The natural dietary fiber in it helps in keeping the digestive system healthy and prevents from major stomach disorders.
  • Since it is extremely low in fat and calories, it helps in losing weight naturally.
Read more about the liver cleansing superfoods

92. Bok Choy

top healthy and best superfoodsHighest Nutrients: Vitamin A, C, K, B6 (pyridoxine), Calcium, Iron, Manganese, and β-carotene

Benefits:

  • With high quantities of vitamins A, C, and K, bok choy has been demonstrated to lower the risks of cancers in the lung, prostate, endometrial, and colon.
  • Magnesium, calcium, and potassium in this healthy vegetable has been reported to decrease the blood pressure.
  • The high amounts of vitamin B6 (pyridoxine) in bok choy helps in eliminating an amino acid called homocysteine. This is vital because increased homocysteine levels have a huge impact on the cardiovascular system. So, eating a cup of bok choy could prevent major heart problems.
  • Both phosphorus and calcium in bok choy help in forming hydroxyapatite -- one of the primary minerals for stronger teeth and bones.
  • The vitamin C in bok choy assists the fight against various infectious agents. Besides this, vitamin C also decreases the risk of diabetes and obesity.

91. Onion & Garlic

healthiest superfoodsHighest Nutrients in Onions: Vitamin B1, B6, B9, C, (pyridoxine), and PhosphorusHighest Nutrients in Garlic: Vitamin B6, B1, C, B5, Sodium, Selenium, Manganese, and Copper

Onion Benefits:

  • Onions have chromium, a vital mineral that helps in regulating the body’s blood sugar.
  • The compound quercetin in onions is demonstrated to play a key role in preventing the growth of cancer cells.
  • Chewing a few pieces of raw onion for about 2 – 3 minutes kills the germs in the mouth.
  • The good amount of phytochemicals in onions helps in dealing with asthma.
  • The vitamin C in onions helps the body to boost immunity.

Garlic Benefits:

  • Eating garlic on a regular basis helps in preventing the prevalence of common cold.
  • Garlic’s natural anti-inflammatory effects help in relieving the psoriasis outbreaks.
  • It helps in purifying the blood naturally.
  • The primary compound in garlic is allicin, which when digested, helps in lowering the blood pressure. It also helps in keeping the heart problems at bay.
  • The antifungal properties of garlic guard the skin from free radical damage. It also slows down the aging signs.

90. Apricot

list of superfoodsHighest Nutrients: Vitamin A, C, B5, B6, carbohydrates, Iron, Crypto-xanthin-ß, and β-carotene

Benefits:

  • The natural carotenes and vitamin A in apricots work as antioxidants and help in protecting the body from oral and lung cancers. Besides this, the two nutrients improve eye vision and maintain a healthy skin.
  • The fiber content in apricots helps in reducing the bad cholesterol while increasing the good.
  • The sodium and potassium in them maintain healthy fluid levels in the body.
  • Apricot oil is well known for treating earaches. Just a few drops in the ear canal can do the trick.
  • The iron content in apricots helps in preventing as well as treating anemia.

89. Banana

top superfoodsHighest Nutrients: Vitamin C, B6, carbohydrates, dietary fiber, Copper, Manganese, and Magnesium

Benefits:

  • Eating a banana every day can keep your mood levels happy. In fact, it instantly energizes you and cheers you up. Bananas are the only fruit to have tryptophan (an amino acid), which helps the body to produce serotonin – a vital compound that alleviates depression.
  • The vitamins A, C, B5, B6, E, K, and B3 in bananas help in lowering the risk of strokes, cancers, and heart attacks.
  • The potassium in bananas helps in diminishing the retention of fluids. Thus, it fights against gas and helps you feel less bloated.
  • After you eat a banana, it gives you the feeling of fullness and prevents one from eating often.
  • Bananas are enriched with a compound called phytosterol, which lowers the LDL cholesterol.

88. Fig

health benefits of figHighest Nutrients: Vitamin B1, B5, B6, K, Carbohydrates, Copper, Manganese, and Magnesium

Benefits:

  • The compound pectin in figs (a soluble fiber) helps in lowering the raised cholesterol levels.
  • The leaves of fig tree help in treating diabetes.
  • Due to its natural laxative properties, consuming figs on a regular basis helps in curing chronic constipation.
  • Since figs have a high water quantity, they act as an amazing skin cleanser and prevent acne.
  • The compound tryptophan in figs assists in inducing better sleep and prevents sleep disorders like insomnia.

87. Pomegranate

best superfoods for energyHighest Nutrients: Folates, Thiamin, Vitamin C, K, dietary fiber, Carbohydrates, and Copper

Benefits:

  • The outer skin leaves as well as the bark of pomegranate helps in treating diarrhea and other stomach problems.
  • The flavonoids in pomegranate help in reducing the risk of breast and prostate cancers.
  • The phytochemicals in this fruit help in reducing LDL oxidation – one of the primary contributors to plaque development.
  • An individual drinking a glass of fresh pomegranate juice helps in increasing the brain activity.
  • It reduces the risk of giving birth to premature babies.

86. Apple

list of superfoodsHighest Nutrients: Fiber, Carbohydrates, and Phosphorous

Benefits:

  • The high amount of soluble fiber in apples, known as pectin helps in lowering the high cholesterol levels.
  • A medium size apple contains about 80 calories; hence, is claimed to be one of the best superfoods for weight loss.
  •  Eating a fresh apple before bedtime helps in cleaning as well as whitening the teeth.
  • The fiber content in apples helps in fighting constipation.
  • Apples have high amounts of boron, which makes it an amazing fruit to strengthen bones and prevent osteoporosis.

85. Kiwi

list of superfoodsHighest Nutrients: Vitamin C, K, E, Folates, Copper, Fiber, Calcium, Magnesium, and Manganese

Benefits:

  • The high amounts of vitamin C in kiwi fruit help in boosting the immune system.
  • Due to its high fiber content and extremely low GI (Glycemic Index), kiwi will doesn’t create a faster insulin rush like other fruits.
  • The rich fiber in them helps in eliminating the harmful toxins from the intestinal tract.
  • The vitamin E in kiwi fruit works as a natural antioxidant and protects the skin from aging.
  • Vitamin K helps in building the bone mass.
Read more about the health benefits of kiwi fruit

84. Watermelon

best superfoodsHighest Nutrients: Vitamin A, C, B5, B6, Copper, Iron, Carotene-alpha, Crypto-xanthin-beta, and Lycopene

Benefits:

  • Watermelons are a great source of water and electrolytes, which makes it one of the best super fruits to remain hydrated and keep the body balanced.
  • The high quantities of lycopene help in preventing the formation of cancer cells in the colon, lung, prostate, pancreas, and breast.
  • Watermelons are enriched with potassium, which helps in controlling blood pressure and heart rate. Overall, it protects the heart and prevents the risk of strokes and attacks.
  • The high amounts of Vitamin-A in watermelons is highly essential for immunity, healthy skin, and better eye vision.
  • Watermelons are very low in fat as well as calories. Hence, they serve as one of the best fruits for people trying to lose weight.

83. Grapes

best superfoods for weight lossHighest Nutrients: Vitamin C, K, B1, B2, B6, Iron, Copper, Carotene-ß, and Lutein-zeaxanthin

Benefits:

  • Grapes are a good source of a compound called resveratrol (a polyphenolic phytochemical), which is not only a strong antioxidant but also plays a key role in fighting against coronary heart diseases, degenerative nerve disorders, colon cancer, and Alzheimer's disease.
  • Resveratrol also reduces the risk of heart strokes.
  • Grapes constitute about 80% of water, which also makes it an amazing fruit to keep the body hydrated naturally.
  • The natural electrolytes in grapes ensure that the body beats the summer heat.
  • Since grapes are free from cholesterol and fat, they are one of the best superfoods to aid weight loss.

82. Papaya

best superfoods for weight lossHighest Nutrients: Vitamin A, C, B5, B9, Potassium, Magnesium, Carotene-ß, and Crypto-xanthin-ß

Benefits:

  • Ripe, fresh Papayas are a rich source of calcium as well as potassium, both of which are vital components that help the body to control blood pressure and heart rate.
  • The seeds of papaya are often used as a natural remedy to treat stomachache while its leaves help in treating dengue fever.
  • The B-complex vitamins in papaya like pyridoxine, riboflavin, thiamin, and folic acid are necessary for the body to not only replenish but also plays a key role in the metabolism.
  • Due to abundance amounts of vitamin A, grapes help in maintaining strong mucus membranes and promote healthier vision too.
  • The soluble fiber in grapes assists in preventing constipation and other digestive problems.

81. Berries

best superfoods list

Acai Berry Benefits:

Highest Nutrients: Vitamin A, B1, B2, B3, E, Copper, Zinc, Magnesium, and Calcium
  • Acai berries have enough calories to help you give immediate energy, stamina, and strength.
  • The high levels of anthocyanins in acai berries help in lowering the bad cholesterol levels.
  • Acai berries have amazing detoxifying properties; hence, can serve as a great fruit for internal cleansing.
  • The phytochemicals in acai berries have the ability to stop the development of carcinogenesis and kills all the cancer cells before they start to multiply.
  • The red berries are also said to increase the overall blood circulation and increase sex drive, especially in men.

Blackberry Benefits:

Highest Nutrients: Vitamin C, E, K, Copper, Iron, Dietary fiber, and Carotene-ß
  • The high amounts of tannin in blackberries help in reducing the intestinal inflammation, alleviating hemorrhoids and soothing the diarrhea symptoms.
  • Blackberries contain cyaniding-3-O-glucoside, which is a compound that helps in fighting against the oxidative activity. Further, it reduces the DNA damage.
  • Blackberries are a good source of insoluble fiber, which helps in better water absorption in the large intestine.
  • The vitamin C in them develops resistance against various infectious agents and scavenges dangerous free radicals.
  • The essential minerals in blackberries help in producing adequate red ad well as white blood cells.

Blueberry Benefits:

Highest Nutrients: Vitamin B6, E, K, Manganese, Lutein-zeaxanthin, and Carotene-ß
  • Due to the presence of vitamins and flavonoids, blueberries have been demonstrated to delay or prevent all age-associated ocular problems such as macular degeneration, hypermetropia, myopia, eye dryness, etc.
  • The compound pterostilbene in blueberries assists in preventing liver and colon cancer.
  • The polymer molecules of blueberries help in inhibiting the growth of bacteria on the walls of the urinary tracts.
  • The anthocyanin, selenium, zinc, and vitamins: A, B, C & E together assist in preventing as well as healing neurotic disorders.
  • The minerals like sodium, fructose, acids, and copper help in improving digestion.

Cranberry Benefits:

Highest Nutrients: Vitamin C, B5, B6, E, K, Dietary Fiber, Manganese, Lutein-zeaxanthin, and Carotene-ß
  • Eating cranberries regularly have been reported to prevent diseases like cancer, diabetes, bacterial infections, and neurological disorders.
  • According to studies, drinking a glass of freshly made cranberry juice helps the urinary system from bacterial infections.
  • The flavonoids in cranberries contain rich antioxidant properties to decrease the risk of atherosclerosis.
  • The compound proanthocyanidins in cranberries prevents the formation of tooth cavities.
  • The calcium content in cranberries reduces the risk of osteoporosis.
Read more about the health benefits of cranberries for UTIs

Strawberry Benefits

Highest Nutrients: Vitamin C, Manganese, Iron, Folates, and Lutein-zeaxanthin
  • Strawberries have high quantities of ellagic acid and anthocyanins, which according to research has potential benefits against aging, cancer, neurological diseases, and inflammation.
  • The folates in them help prevent congenital disabilities.
  • Both potassium and magnesium in strawberries help in lowering the blood pressure.
  • The phytochemicals and vitamin-C are ideal for maintaining a healthy heart.
  • Vitamin-C, anthocyanins, folate, kaempferol, and quercetin are a few flavonoids that possess anticarcinogenic and antioxidant properties.

Raspberry Benefits:

Highest Nutrients: Dietary fiber, Vitamin C, E, K, Copper, Iron, and Lutein-zeaxanthin
  • The phytonutrients in raspberries help in lowering the oxidative stress.
  • The natural antioxidants in raspberries help shield the eyes from macular degeneration.
  • The soluble fiber in them helps in sustaining a healthy weight.
  • The ketones in them increase the enzyme activity and metabolism.
  • Vitamin C in raspberries assists in repairing the body cells.

Goji Berry Benefits:

Highest Nutrients: Vitamin A, C, Iron, Calcium, Protein, and Fiber
  • The rich amounts of vitamin C in goji berries help in boosting the immune system.
  • Intake of vitamin C also helps in reducing cold symptoms.
  • They are packed with fiber, making it an excellent superfood for obesity.
  • Goji berries increase the energy levels instantly.
  • They help in curing gastrointestinal problems.

80. Sage

list of superfoodsHighest Nutrients: Dietary fiber, Vitamin A, B1, B3, B6, B9, C, E, K, Potassium, Manganese, Iron, Calcium, Magnesium, Carotene-ß, and Lutein-zeaxanthin

Benefits:

  • The flavonoid salvigenin in sage is reported to protect from major cardiovascular problems.
  • The vitamin A in sage helps prevent night blindness.
  • Consuming sage regularly assists in preventing scurvy.
  • The essential minerals in sage control the blood pressure and heart rate.
  • The compounds serotonin and thujone in sage helps in improving attention-senses and mental concentration.

79. Cardamom

best superfoods listHighest Nutrients: Vitamin A, B1, B2, B6, C, Potassium, Calcium, Iron, Copper, Manganese, Magnesium, Zinc, and Phosphorus

Benefits:

  • Cardamom is not only enriched with fiber but also diuretic in nature, which makes it an amazing superfood to keep the blood pressure normal.
  • The natural oils and mint flavor in them helps eliminate bad breath.
  • The high amounts of fiber in cardamom helps in stimulating the bowel movements.
  • They help in removing all the toxins from the body.
  • The volatile oils of cardamom inhibit the growth of mold, fungus, bacteria, and viruses.

78. Cumin

the best superfoodsHighest Nutrients: Protein, Fiber, Vitamin A, B1, B3, B2, B6, C, E, Sodium, Calcium, Iron, Copper, Manganese, Magnesium, Zinc, Phosphorus, Carotene-ß, and Lutein-zeaxanthin

Benefits:

  • The compound Cuminaldehyde in cumin seeds helps in treating, piles, constipation, and other stomach problems.
  • Due to the presence of vitamin C, it helps in treating common cold.
  • It acts as a natural expectorant, meaning, it can loosen the accumulated mucus and phlegm in the respiratory tracts.
  • The iron content in these seeds helps in treating anemia.
  • The vitamin E in cumin seeds helps in maintaining a glowing skin.

77. Fenugreek

the best superfoodsHighest Nutrients: Fiber, Vitamin A, B1, B2, B6, B9, C, E, Potassium, Iron, Copper, Manganese, Magnesium, Zinc, and Selenium

Benefits:

  • The estrogenic isoflavones and diosgenin in fenugreek help in easing the menopausal symptoms.
  • The good amount of fiber in fenugreek helps in clearing the arteries and blood vessels.
  • Fenugreek seeds have about 25% of galactomannan, which is a soluble fiber that helps in reducing major cardiovascular diseases.
  • The amino acid called 4-hydroxyisoleucine induces insulin production and helps with type II diabetes.
  • The fiber content in them helps in suppressing the appetite.

76. Fennel

what are the best superfoodsHighest Nutrients: Fiber, Protein, Carbohydrates, Vitamin B2, B3, B6, C, Potassium, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorous, and Zinc

Benefits:

  • The essential compounds like chavicol, myrcene, anethole, anisic aldehyde, limonene, and fenchone in fennel help in treating flatulence and digestive problems.
  • The high amounts of iron help in preventing the problem of anemia.
  • The copper content helps in producing healthier RBCs (Red Blood Cells).
  • The mineral zinc aids in sperm generation, nucleic synthesis, and digestion.
  • The compounds quercetin and kaempferol assist in eliminating the free radicals from the body.

75. Chia Seeds

best superfoods in the worldHighest Nutrients: Fiber, Protein, Vitamin B3, B2, B1, Copper, Calcium, Iron, Magnesium, Manganese, and Zinc

Benefits:

  • The high amounts of calcium in chia seeds help in eliminating calcium deficiency.
  • The dietary fiber in chia seeds helps in regulating the bowel movements.
  • The essential omega-3 fatty acids in these little seeds help in maintaining a healthy heart.
  • The alpha linolenic acid in chia seeds assist in controlling the inflammation in the joints.
  • These seeds help in lowering the bad cholesterol while increasing the good.

74. Cloves

best superfoods in the worldHighest Nutrients: Fiber, Folates, Vitamin A, C, K, Copper, Iron, Magnesium, Selenium, Zinc, and Lutein-zeaxanthin

Benefits:

  • The essential oil in cloves called eugenol is used as an antiseptic and local anesthetic for both teeth & gums.
  • Clove oil helps in calming the tensed nerves.
  • The vitamin A in cloves helps in maintaining healthy and stronger mucus membranes.
  • The vitamin C in them helps in increasing the immunity levels.
  • The essential minerals in them assist in controlling the blood pressure and heart rate.

73. Cinnamon

best superfoods in the worldHighest Nutrients: Fiber, Pyridoxine, Vitamin A, E, K, Calcium, Iron, Copper, Manganese, Carotene-ß, Crypto-xanthin-ß, and Lutein-zeaxanthin

Benefits:

  • The essential antioxidants in cinnamon help in regulating proper insulin levels in the body.
  • The aroma of cinnamon assists in boosting the brain activity.
  • The fiber and calcium in cinnamon together helps in eliminating the bile salts; thus, preventing the chances of colon cancer.
  • The dietary fiber in cinnamon gives relief from diarrhea and constipation.
  • It helps in lowering the cholesterol levels.

72. Rosemary

best green superfoodsHighest Nutrients: Fiber, Vitamin A, B6, B9, C, Calcium, Iron, Copper, Manganese, and Magnesium

Benefits:

  • The high amounts of vitamin A in rosemary helps in maintaining a healthy eye vision.
  • The vitamin C assists in producing collagen, which further sustains the integrity of the blood vessels.
  • The high amounts of iron ensure that the hemoglobin levels are normal.
  • The vitamin C in it also assists in preventing a problem like scurvy.
  • Rosemary oil helps in soothing the symptoms of gout.

71. Green Tea

best superfoods for skinHighest Nutrients: Catechins, Vitamin C, B2, B9, E, Theanine, Saponins, Potassium, Calcium, Chlorophyll, Phosphorus, Manganese, Fluroine, and γ-aminobutyric acid

Benefits:

  • The catechin polyphenols in green tea helps in preventing the early signs of aging.
  • The tannins assist in keeping the body energized.
  • It helps in boosting the immune system.
  • Due to its alkalinity levels, it helps in reducing the cholesterol levels.
  • It aids in natural weight loss.

70. Pumpkin Seeds

super foodsHighest Nutrients: Proteins, Vitamin B1, B3, B5, E, Copper, Iron, Magnesium, Manganese, Phosphorous, Zinc, and Lutein-zeaxanthin

Benefits:

69. Sesame Seeds

list of super foodsHighest Nutrients: Fiber, Vitamin B1, B2, B3, B6, B9, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorous, Selenium, and Zinc

Benefits:

  • The good amount of folic acid in sesame seeds helps in the synthesis of DNA.
  • The fiber in them assists in lowering the LDL cholesterol.
  • It helps in detoxifying the internal organs.
  • These tiny seeds are an excellent source of magnesium, which makes it a healthy food for patients with type 2 diabetes.
  • The vital minerals – zinc, phosphorous, and calcium help in repairing and strengthening the bones.

68. Sunflower Seeds

best superfoods listHighest Nutrients: Fiber, Vitamin E, B1, B5, B2, B3, B6, B9, Copper, Iron, Magnesium, Manganese, Phosphorous, Selenium, and Zinc

Benefits:

  • Sesame seeds are loaded with vitamin E, which when consumed help in sustaining the integrity of cells.
  • The folic acid in these seeds is vital for DNA synthesis.
  • Vitamin B3 or niacin enhances the GABA (a neurotransmitter) activities in the brain.
  • The minerals copper, magnesium, iron, manganese, zinc, and phosphorus are vital for hormone production, enzyme secretion, generating red blood cells, and regulating the cardiac muscles.
  • The chlorogenic acid in sesame seeds help in reducing the blood sugar levels.

67. Flaxseeds

superfoods listHighest Nutrients: Fiber, Carbohydrates, Proteins, Vitamin E, B1, B3, B5, B6, B9, Calcium, Copper, Iron, Magnesium, Manganese, Zinc, and Lutein-zeaxanthin

Benefits:

  • Thiamin in flax seeds is vital for carbohydrate metabolism. Further, it helps in preventing the beri-beri disease.
  • Vitamin B9 prevents the neural tube defects inside the fetus during pregnancy.
  • Vitamin B1 assists with the nerve function and body metabolism.
  • The seeds are a great source of molybdenum.
  • Flaxseeds are one of the best sources of lignans. In fact, the content is about 800 times higher when compared to other foods.

66. Walnuts

list of superfoodsHighest Nutrients: Fiber, Carbohydrates, Proteins, Vitamin E, B1, B6, B9, Copper, Iron, Magnesium, Manganese, Phosphorous, and Zinc

Benefits:

  • Eating walnuts on a regular basis help in reducing the risk of breast and prostate cancer.
  • They have an amino acid called l-arginine, which is reported to keep your heart healthy.
  • The powerful antioxidants in them help in combating the free radicals.
  • They help in sustaining an ideal weight.
  • The nutrients vitamin E, omega-3 fatty acids, and melatonin regulates the brain cells.

65. Pistachios

list of superfoodsHighest Nutrients: Vitamin E, A, B1, B6, B9, Potassium, Copper, Iron, Magnesium, Manganese, Phosphorous, Zinc, and Carotene-ß

Benefits:

  • These skinny nuts have good amount of thiamin and fiber. Pistachios are enriched with monounsaturated fat, which is not only healthy but also a great way to lower the chances of heart diseases.
  • The emollient properties of these nuts protect the skin from dryness.
  • Pistachios are a good source of fats, proteins, minerals, and energy.
  • The gamma-tocopherol in them ensures that the integrity of cells is well maintained.
  • Its oil can be used in aromatherapy to relax the tensed muscles.

64. Almonds

list of superfoodsHighest Nutrients: Monounsaturated fats, Vitamin B3, B2, E, Copper, Iron, Magnesium, Potassium, Manganese, Phosphorous, and Zinc

Benefits:

  • The phosphorous in almonds help in strengthening the bones and teeth.
  • The vitamin E in almonds helps in increasing the skin complexion. It is good to eat unpeeled almonds because the thin brown later is reported to have the most antioxidants.
  • The healthy monounsaturated fats and other essential antioxidants help in preventing cardiovascular problems. Also, the potassium in almonds assists in regulating the blood pressure.
  • Riboflavin, copper, and manganese increase the metabolic rate and metabolism.
  • The folic acid in them ensures that there is a healthy cell growth during pregnancy.

63. Hazelnuts

list of superfoodsHighest Nutrients: Monounsaturated fats, Proteins, Energy, Fiber, Vitamin B1, B6, B5, E, K, C, Copper, Iron, Magnesium, Manganese, Phosphorous, Zinc, and Lutein-zeaxanthin

Benefits:

  • The vitamin E in hazelnuts helps in fighting the early signs of aging.
  • The natural antioxidants in them help in treating urinary tract infections.
  • The essential fatty acids, folate, thiamin, manganese, and vitamin E together help in improving the cognitive function of the brain.
  • The compound Beta-sitosterol in them helps in reducing the formation of cancer cells.
  • Both calcium and magnesium in hazelnuts help in strengthening the muscles and bones.

62. Peanuts

list of superfoodsHighest Nutrients: Monounsaturated fats, Proteins, Energy, Fiber, Vitamin B1, B3, B5, B6, B9, E, Copper, Iron, Magnesium, Manganese, Phosphorous, Zinc, and Selenium

Benefits:

  • Peanuts are a great source of a polyphenolic antioxidant called resveratrol, which is reported to protect the bodyn from heart disorders, cancers, Alzheimer's disease, degenerative nerve diseases, and other fungal or viral infections.
  • The niacin content in them improves the blood flow in brain.
  • The oleic acid in peanuts reduces the bad cholesterol while increasing the good.
  • It has enough amounts of calories to serve instant energy right after it is consumed.
  • The compound p-coumaric acid has been reported to lessen the risk of stomach cancer.

61. Chestnuts

best superfoods in the worldHighest Nutrients: Vitamin B9, B3, B5, B2, B1, C, Copper, Manganese, Phosphorous, and Phyto-sterols

Benefits:

  • The vitamin C in chestnuts helps in the matrix formation of blood vessels, teeth, and bones.
  • The oleic acid in them assists in preventing coronary artery diseases.
  • Iron content in them helps in preventing microcytic-anemia.
  • Phosphorous and magnesium are vital components of bone metabolism.
  • They are low in calories, which makes it a great food for people trying to lose weight

60. Barley

best superfoodsHighest Nutrients: Vitamin B3, B6, Phosphorous, Zinc, Iron, and Magnesium

Benefits:

  • It eliminates niacin deficiency because just 1 cup of it serves about 14.2% of the recommended niacin dosage.
  • The lutein content in barley helps in preserving eye vision.
  • It keeps the colon healthy by assisting the intestinal flora to produce enough butyric acid.
  • Barley is a good source of magnesium, which is an important mineral for glucose metabolism as well as in the insulin production.
  • The essential B-vitamins helps in maintaining stronger blood vessels.

59. Brown Rice

healthiest rice in the worldHighest Nutrients: Vitamin B3, Copper, Magnesium, Selenium, Manganese, and Phosphorous

Benefits:

  • Brown rice is enriched with selenium, which plays a key role in maintaining a healthy thyroid.
  • It has low glycemic index, which makes it a perfect food in stabilizing the sugar levels.
  • The manganese in brown rice helps in sustaining a healthy weight.
  • Gama-aminobutyric acid helps in preventing the neurodegenerative complications.
  • The fiber in them helps in keeping the heart healthy.
Read more on the health benefits of brown rice

58. Millet

list of superfoodsHighest Nutrients: Vitamin B3, B6, B9, Iron, Magnesium, Potassium, Zinc, Manganese, and Phosphorus

Benefits:

  • The compounds ellagic acid, curcumin, quercetin, and other catechins in millet helps in detoxifying the body naturally.
  • The fiber in them helps in lowering the LDL cholesterol levels.
  • Millet is enriched with magnesium, a vital mineral that lowers the blood pressure and so are the chances of strokes and heart attacks.
  • It eliminates the problem of bloating, gas, cramping, and constipation.
  • It prevents the development of cancer cells, especially in breast.

57. Oatbran

health benefits of oatbranHighest Nutrients: Dietary fiber, Calcium, Vitamin B6, Magnesium, and Proteins

Benefits:

  • Beta-glucan in oatbran is well known to fight against various bacterial infections.
  • The compound beta-glucan also helps in lowering the bad cholesterol.
  • When the cholesterol levels are normal, obviously, there won’t be heart attacks.
  • The fiber in them helps in promoting a healthy weight loss.
  • It prevents the problem of constipation and other gut problems.

56. Wheat Germ

top healthy foodsHighest Nutrients: Vitamin B1, B3, E, Iron, Potassium, Zinc, Calcium, Selenium, and fatty acids

Benefits:

  • Wheat germ comprises high amounts of hydrolysates, which help in stimulating the body’s immune system.
  • The compound octacosanol is reported to lower the cholesterol levels.
  • It inhibits the growth of cancerous cells.
  • The essential vitamins and minerals help in preventing the early signs of skin aging.
  • The B-vitamins is essential for cellular metabolism.

55. Teff

healthiest foodsHighest Nutrients: Calcium, Vitamin C, Iron, Copper, Magnesium, Barium, Boron, Zinc, and Aluminum

Benefits:

  • Teff is a gluten-free super food for people suffering from celiac disease.
  • The good amounts of vitamin C in teff stimulate the white blood cells.
  • It is a good source of iron, which makes it ideal for people with iron deficiency or anemia.
  • The anti-inflammatory properties of millet help in easing the pain during heavy menstrual bleeding.
  • The copper content in teff assists in energy production and enzymatic reactions.

54. Quinoa

health benefits of quinoaHighest Nutrients: Vitamin E, B, Fiber, Magnesium, Phosphorous, Calcium, Potassium, and Iron

Benefits:

  • The lipids in quinoa assist in lowering the bad effects of fructose.
  • The insoluble dietary fiber in quinoa facilitates proper bowel movements.
  • The fiber helps in preventing the formation of gallstones.
  • The essential minerals reduce the risk of osteoporosis.
  • It stops a person from eating more.

53. Farro

health benefits of harroHighest Nutrients: Carbohydrates, Zinc, Magnesium, Fiber, and Gluten

Benefits:

  • Farro is enriched with complex carbohydrates such as cayanogenic glucosides, which helps the body in regulating the blood sugar levels and stimulating the immune system.
  • The dietary fiber in farro helps in curbing the hunger pangs.
  • The essential proteins help in keeping the brain healthy and strong.
  • The magnesium in them eases the menstrual cramps in women.
  • Just 1 cup of it serves about 24 percent of the iron required by the body.

52. Buckwheat

health benefits of buckwheatHighest Nutrients: Vitamin B1, B2, Proteins, Selenium, Zinc, and Iron

Benefits:

  • The compound inositol helps in increasing the insulin sensitivity and lowering cholesterol.
  • The compound rutin in buckwheat assists in protecting the blood vessels.
  • Rutin also lowers the chances of heart attacks and strokes.
  • The hulls of buckwheat are often used as a stuffing in pillows for people who are allergic to pollen, dust, and feathers.
  • It cleans the intestines and helps in improving the appetite.

51. Amaranth

benefits of amaranthHighest Nutrients: Vitamin K, B6, A, Proteins, Calcium, Iron, and Magnesium

Benefits:

  • The stanols in amaranth helps in lowering the blood pressure and cholesterol levels.
  • It has a rare amino acid named lysine, which actually our body cannot produce naturally. Hence, consuming this on a regular basis is a great way to fulfill the lysine requirement.
  • It strengthens the hair follicles and prevents baldness, especially in men.
  • The good amount of protein in them helps in suppressing the appetite.
  • The vitamin A helps in maintaining proper eye vision.

50. Tuna

list of superfoodsHighest Nutrients: Vitamin B2, B3, B6, B12, C, Potassium, Iron, Selenium, Phosphorous, and Magnesium

Benefits:

  • The rich omega-3 fatty acid in tuna helps in reducing the cholesterol levels in the blood vessels and arteries.
  • A cup of tuna serves about 80% of the everyday protein requirement. Proteins are the building blocks of the body. They help in development, boost the energy levels, tone the muscles, etc.
  • The vitamin C in them assists the body to fight against harmful free radicals.
  • The B vitamins of tuna increase the efficiency of multiple organs in the body.
  • The iron content encourages proper blood circulation.

49. Turkey

best superfoodsHighest Nutrients: Vitamin B3, B6, Proteins, Potassium, Iron, Zinc, Selenium, and Phosphorous

Benefits:

  • Turkey is an amazing source of protein. In fact, the skinless turkeys are the lowest in fat.
  • The selenium in them helps in regulating the thyroid hormone.
  • Turkey has an amino acid called tryptophan, which not only helps in producing serotonin but also strengthens the immune system.
  • The meat has a low glycemic index, which makes it perfect to keep the cholesterol and insulin levels balanced.
  • The B-vitamins assists in energizing the body.

48. Hemp Seeds

health benefits of hemp seedsHighest Nutrients: Essential fatty acids, Vitamin A, C, E, Manganese, Sulfur, Zinc, Phosphorous, Copper, Calcium, and Iron

Benefits:

  • Hemp seeds are a good source of a compound called tocopherol, which is reported to prevent atherosclerosis and Alzheimer’s disease.
  • The compound phytol in hemp seeds helps in stopping the growth of cancerous cells.
  • The dietary oil of hemp seeds has demonstrated to eliminate the symptoms of atopic dermatitis.
  • Hempseed oil has essential fatty acids – omega 3 and omega 6 in the ratio 3:1, which according to WHO, no other vegetable oil or nuts has this.
  • The γ-linolenic acid prevents an individual from chronic degenerative diseases.

47. Tofu

best superfoodsHighest Nutrients: Vitamin E, B1, B2, B3, B5, B6, Proteins, Calcium, Magnesium, Manganese, Selenium, Copper, Phosphorous, Iron, and Zinc

Benefits:

  • If you are a vegetarian, then tofu indeed is one of the best foods to intake protein.
  • It reduces the risk of iron deficiency or anemia.
  • It is a low-calorie food, which makes it ideal for maintaining a healthy weight.
  • The isoflavones in tofu reduces the chances of cancer.
  • The calcium in them keeps the bone healthy and strong.

46. Soy Nuts

health benefits of soy nutsHighest Nutrients: Protein, Fiber, Vitamin A, C, B9, Potassium, Sodium, Calcium, Iron, Manganese, Magnesium, and Zinc

Benefits:

  • The folic acid in soy nuts helps in generating new cells.
  • The B-vitamins lowers the risk of a newborn being affected with anencephaly or spina bifida.
  • Due to low calorie content, it is great for someone who is trying to lose weight.
  • The essential minerals in them assist in keeping the body’s blood pressure levels stable.
  • The omega-3 fatty acids prevents strokes and heart attacks.

45. Salmon

health benefits of salmonHighest Nutrients: Vitamin B12, B6, D, B5, B3, Selenium, Protein, Omega-3 fatty acids, Phosphorous, Iodine, Potassium, Biotin, and Selenium

Benefits:

  • The nutrients – selenium, vitamin D, and omega-3 fatty acids in salmon together help in managing the insulin levels of the body.
  • The essential fatty acids in salmons enhance the efficiency of various brain nerves.
  • Vitamin A, D, selenium, and fatty acids help in protecting the nervous system.
  • The vital amino acids of salmon keep the eyes healthy and prevent macular degeneration.
  • It helps in improving the skin and hair texture.

44. Eggs

health benefits of eggsHighest Nutrients: Vitamin A, D, E, K, B6, B9, B2, B5, B12, Selenium, Zinc, Calcium, and Phosphorous

Benefits:

  • It is 100% true that eggs have high concentration of cholesterol but they don’t affect what is in the blood. If you already have high cholesterol levels, you should not exceed eating 2 eggs in a week. So, talk to your doctor on how much to intake.
  • Eggs are an amazing source of choline, a compound that is vital for building cell membranes.
  • The essential antioxidants zeaxanthin and lutein help in maintaining a stronger retina.
  • A diet that comprises of broccoli, spinach, and eggs is reported to decrease problems like retinal degeneration, cataracts and age-related blindness.
  • The key proteins in eggs help in repairing old tissues in the body.

43. Edamame (Japanese Green Soybeans)

best superfoodsHighest Nutrients: Vitamin B1, B2, B3, B5, B6, E, C, Zinc, Copper, Sodium, Iron, Calcium, Magnesium, Manganese, and Potassium

Benefits:

  • Edamame is enriched with isoflavones. Hence, consuming it on a regular basis repairs the damaged skin and helps one to look young.
  • The minerals, vitamins, and antioxidants together maintain a healthy immune system.
  • The compound genistein assists in better lung functionality.
  • Research says that soy and soy-related foods control the blood glucose and insulin levels.
  • The compound genistein has also been proven to prevent obesity.

42. Cheese

superfoods that have proteinHighest Nutrients: Vitamin A, B2, B12,B6, C, D, E, K, Calcium, Iron, Potassium, Sodium, Zinc, and Phosphorous

Benefits:

  • Cheese is a good source of lactose, which helps in keeping the teeth healthy and strong.
  • The B-vitamins not only strengthens the bones but also ensures that the cartilages are healthy.
  • If you are anemic or weak, then cheese indeed is a superfood. It assists in gaining weight.
  • Cheese is a good source of sphingolipids and linoleic acid, which help in preventing the growth of cancer cells.
  • The essential minerals keep the bone problems away.

41. Almond Butter

benefits of almond butterHighest Nutrients: Monounsaturated fats, Potassium, Fiber, Protein, Calcium, Vitamin B6, E, Iron, and Magnesium

Benefits:

  • The MUFAs (Monounsaturated Fatty Acids) in almonds prevents the formation of plaque buildup within the artery walls.
  • The key nutrients in almonds – L-carnitine and riboflavin – prevent the risk of Alzheimer’s disease and dementia.
  • The high amounts of vitamin E in them assist in nourishing the skin deeply.
  • The fiber and healthy fats in almonds not only keeps the tummy full but also maintains a healthy weight.
  • The antioxidants in them help in fighting against oxidative stress.

40. Safflower Oil

world's healthiest foodsHighest Nutrients: Fatty acids, Potassium, Proteins, Calcium, Iron, Magnesium, Vitamin A, and B6

Benefits:

  • The linoleic acid in safflower oil maintains healthy cholesterol levels in the body and further prevents from heart problems.
  • Safflower oil is a good source of oleic acid, which is essential for healthy hair and scalp. The nutrient not only increases the circulation around the scalp but also stimulates the follicles.
  • The linoleic acid also improves the quality of the skin. It unclogs the blocked pores and prevents the appearance of acne and blackheads.
  • It boosts the immune system.
  • The vitamin E guards the body cells against radical damage.

39. Olive Oil

world's healthiest foodsHighest Nutrients: Essential fats, Vitamin E, K, and Phytosterols

Benefits:

  • The nutrients vitamin E and alpha-tocopherol together helps in maintaining the integrity of cells.
  • Vitamin K helps in increasing bone mass and prevents problems like osteoporosis.
  • The monounsaturated fats in olive oil reduce the bad or LDL cholesterol while increasing the HDL.
  • The polyphenols in olive oil enhances the elasticity of arterial walls and further, prevents from cardiovascular problems.
  • Olive oil has a key compound called oleocanthal lowers the risk of coronary artery disorders.

38. Avocado

health benefits of avocadoHighest Nutrients: Essential fatty acids, Folic acid, Niacin, Pantothenic acid, Pyridoxine, Vitamin A, C, E, B5, B6, K, Copper, alpha-carotene, beta-carotene, beta-cryptoxanthin, and lutein-zeaxanthin

Benefits:

  • Avocados are a healthy source of potassium, a nutrient that is associated to lower the blood pressure and prevents deadly problems like kidney failure and heart diseases.
  • The high amounts of oleic acid (natural fat) in them reduce inflammation and heat-induced oxidation.
  • The soluble fiber in avocados keeps the gut and intestine healthy.
  • Treats vitamin K related deficiencies.
  • It helps in preventing bad breath and stomach problems.

37. Coconut Oil

healthiest food in the worldHighest Nutrients: Fatty acids, Tocopherol, Lauric acid, and Phytosterols

Benefits:

  • The lauric acid in coconut oil passively absorbs in the blood stream and further saves energy as well as prevents problems associated with the heart.
  • The medium chain triglycerides help in burning the excess fat.
  • The compounds – capric acid, caprylic acid, and other antimicrobial lipids strengthen the immune system.
  • It keeps in keeping the hair healthy and shiny.
  • It can be used as a natural moisturizer for skin.

36. Red Palm Oil

healthiest food in the worldHighest Nutrients: Essential fatty acids, Vitamin A, E, Oleic acids, Lycopene, and Beta-carotenes

Benefits:

  • The essential fatty acids help in eliminating plaque buildup.
  • Red palm oil has a coenzyme called Q10, which according to research is good for the brain.
  • The nutrient tocotrienol improves the blood flow in the brain cells and prevents diseases like dementia and the Alzheimer’s.
  • The vitamin E in them helps in reducing the dangerous effects of heart strokes by 50%.
  • It slows down the signs of aging.

35. Rice Bran

healthiest foods in the worldHighest Nutrients: Vitamin E, B, Fatty acids, Gamma Oryzanol, Inositol, and other Antioxidants

Benefits:

  • It reduces the hot flashes in menopausal women.
  • The rich antioxidants and other compounds like oryzanol help in preventing cancer.
  • The nutrient vitamin E in rice bran oil prevents the early onset of aging signs.
  • The fiber content in rice bran oil helps in improving digestion.
  • It enhances the process of cellular regeneration.

34. Tiger Nuts

worlds healthiest foodsHighest Nutrients: Starch, Sugars, Fiber, Proteins, Potassium, Phosphorous, Vitamin C, E, Fatty acids

Benefits:

  • Tiger nuts are a good source of an amino acid called arginine, which helps the body to generate nitric oxide. This further assists in maintaining a proper blood flow.
  • The high fiber content in tiger nuts acts as a natural appetite suppressant, making it an ideal food to control body weight.
  • The magnesium content in tiger nuts promotes healthy muscle and nerve function.
  • The rich antioxidants help in maintaining a healthy heart.
  • Though there aren’t proper medical evidences, tiger nuts treats the problem of ED (Erectile Dysfunction).

33. Hemp Seed Butter

the world's healthiest foodsHighest Nutrients: Omega-3 & Omega-6 fatty acids, Amino acids, Fiber, Calcium, Iron, Magnesium, Manganese, Zinc, Potassium, Phosphorous, Vitamin A, B1, B2, B3, B6, E, and D

Benefits:

  • The rich GLA found in hemp seeds can reduce the symptoms of arthritis by 25%.
  • Hemp seeds act as an appetite suppressant, making it a perfect food for people, who are trying to lose weight.
  • Since hemp seeds are a good source of Vitamin B and E, they will help in maintaining healthy skin, hair, and nails.
  • The dietary fiber in hemp seeds help in clearing the bad cholesterol from arteries.
  • The proteins found in hemp seeds are easily digestible.

32. Pecans

what is the healthiest food in the worldHighest Nutrients: Fatty acids, Fiber, Vitamin B1, E, Copper, Magnesium, Iron, Manganese, Phosphorous, Zinc, and beta-carotene

Benefits:

  • The natural fiber in pecans helps in relieving constipation and promotes better digestive health.
  • The phenolic antioxidants and oleic acid help in preventing heart strokes as well as coronary artery problems.
  • The phosphorous content in pecans not only prevents muscle soreness but also promotes stronger teeth and bones.
  • The essential fatty acids reduce the risk of breast cancer.
  • Pecans are a good source of iron, which makes it an ideal food for people who are suffering from anemia.

31. Pine Nuts

the healthiest foodsHighest Nutrients: Essential fatty acids, Vitamin A, B1, C, E, D, Iron, Manganese, Copper, Phosphorous, and Magnesium

Benefits:

  • The essential fatty acids in pine nuts release high proportions of CCK (cholecystokinin), which is a hormone that suppresses the appetite; thus, a great food for weight loss.
  • Pine nuts are a good source of iron, proteins, and minerals, which not only boost energy but also prevent fatigue.
  • The pinolenic acids in pine nuts assist in maintaining a healthy cholesterol level.
  • Pine nuts are a good source of vitamin D, which helps in maintaining strong bones.
  • The vitamin C in them boosts immunity.

30. Almond Milk

health benefits of almond milkHighest Nutrients: Fiber, Lipids, Proteins, Iron, Calcium, Magnesium, Sodium, Potassium, Phosphorus, Zinc, Vitamin B1, B2, B3, B6, B9, E, and C

Benefits:

  • Almond milk has 0% cholesterol, which makes it a healthy food choice and maintaining a healthy heart.
  • The essential vitamins and minerals in almond milk ensure that there is proper blood movement in the veins.
  • The nutrient riboflavin regulates muscle growth and strength.
  • The potassium and calcium together shields the kidneys.
  • The vitamin E and other antioxidants help in maintaining a healthy skin.

29. Low Fat Yogurt

100 healthiest foodsHighest Nutrients: Potassium, Proteins, Calcium, Probiotics, Magnesium, Vitamin B6 and B12

Benefits:

  • The probiotics or good bacteria in yogurt help in digesting the food better and promoting regularity.
  • The good bacteria also assist in absorbing the nutrients better while strengthening the immune system at the same time.
  • The high amounts of calcium pumps put lesser cortisol; thus, making it simpler to lose weight.
  • The potassium absorbs as well as eliminates the excess sodium from the body.
  • The lactobacillus bacteria (good) keep the intestine healthy and prevent the risks of colon disorders.

28. Low Fat Cottage Cheese

healthiest food to eatHighest Nutrients: Proteins, Sodium, Phosphorous, Potassium, Calcium, Vitamin A, B12, D, and Magnesium

Benefits:

  • The vitamin D and calcium together in cottage cheese helps in reducing the risk of breast cancer in women.
  • The high amounts of casein help in supplementing the recommended proteins required by the body. In fact, it is a great alternative for people who do not eat meat.
  • Though there are many vital nutrients in cottage cheese, “phosphorous” is highly recommended during pregnancy.
  • The vitamin B12 helps in absorbing “iron” better and ensures that the brain functions effectively.
  • The potassium acts as a vital nutrient for proper functioning of neural activities of both muscles and the brain.

27. Unsweetened Kefir

100 healthiest foods listHighest Nutrients: Vitamin B12, K2, E, C, B, Calcium, Folate, Biotin, Probiotics, and Enzymes

Benefits:

  • Kefir is a rich source of lactic acid, which binds the various funguses & aflatoxins and preserves a strong genetic expression.
  • The amount of probiotics found in kefir is adequate to eliminate the agents that cause infections in the body.
  • The vitamins K2 & D together with minerals magnesium & calcium sustains the density in bones and prevents dangerous bone problems like osteoporosis.
  • The high amounts of good bacteria like bifidobacterium and lactobacillus help heal IBS naturally and lessen the inflammation in bowels.
  • The anti-inflammatory properties of kefir help in preventing asthma and other allergies.

26. Ricotta Cheese

top 100 healthiest foodsHighest Nutrients: Proteins, Iron, Calcium, Potassium, Essential Fats, Good Cholesterol, Vitamin A, D, B12, and Magnesium

Benefits:

  • The calcium in ricotta cheese keeps the teeth strong and healthy.
  • The B-vitamins protects the arteries.
  • Ricotta cheese is a good source of protein as well as iron, making it an ideal food for anemic patients.
  • When consumed on a regular basis, it helps in treating dry & rough hair.
  • It softens the skin from within.

25. Unsweetened Soy Milk

top 100 healthy foodsHighest Nutrients: Vitamin B1, B9, B3, B2, B6, B12, D, K, E, Sodium, Zinc, Potassium, Magnesium, Iron, Phosphorous, Proteins, Fats, Fiber, Sugar, and Calcium

Benefits:

  • The isoflavones in soymilk help in sustaining healthy estrogen levels. Hence, drinking it even occasionally is great for menopausal women.
  • The anti-carcinogenic properties of soy milk help in reducing the chances of prostate cancer in men and breast cancer in women.
  • The hepatoprotective and antioxidant properties reduce the oxidative damage and stress.
  • The essential amino acids lower the LDL or bad cholesterol while retaining the good.
  • The presence of calcium, iron and other vital minerals lowers the risk of fragile bones.

24. Skim Milk

top 100 healthiest foodsHighest Nutrients: Vitamin A, Potassium, Calcium, and Proteins

Benefits:

  • Supplementing with all the 9 amino acids, skim milk is one of the healthiest sources of proteins.
  • The potassium in skim milk helps in regulating blood sugar.
  • The amino acids of skim milk helps in building lean muscles.
  • Due to low calories, it is good drink for people who are trying to lose weight.
  • The calcium builds strong bones and teeth.

23. Coconut Milk

healthiest food listHighest Nutrients: Vitamin E, B1, B3, C, B6, B5, Iron, Calcium, Selenium, Sodium, Phosphorous, and Magnesium

Benefits:

  • Coconut milk is a good source of lauric acid, which has disease-fighting properties.
  • Lauric acid also helps in sustaining the elasticity of blood vessels.
  • Consuming coconut milk on a regular basis lowers the risk of heart diseases.
  • The minerals help in improving the health of digestive system.
  • It is a good source of iron, which assists in treating anemia.

22. Soy Yogurt

 	ten healthiest foodsHighest Nutrients: Carbohydrates, Calcium, Vitamin C, Iron, and Magnesium

Benefits:

  • Soy yogurt helps in controlling diabetes.
  • It helps in blocking enzymes, which affects the carbohydrate digestion.
  • It helps in sustaining a healthier liver.
  • Soy yogurt lowers the bad cholesterol while increasing the good.
  • The calcium in them helps in reducing the risk of osteoporosis.

21. Butter

healthiest foods to lose weightHighest Nutrients: Vitamin A, D, E, K, Manganese, Zinc, Chromium, Copper, Zinc, Selenium, and Iodine

Benefits:

  • The high amounts of carotene helps in maintaining healthy eyes, skin, throat, and mouth.
  • The vitamin A in butter boosts the immune system.
  • The CLA (Conjugated Linoleic Acid) is demonstrated to prevent the development of cancer cells.
  • The compound glycospingolipids protects the body from gastrointestinal problems.
  • The vitamin A also helps in regulating the thyroid gland.

20. Pinto Beans

healthiest foods to eat everydayHighest Nutrients: Molybednum, Fiber, Copper, Manganese, Magnesium, Phosphorus, Potassium, Iron, Proteins, folate, Vitamin B1, and B6

Benefits:

  • The good amount of magnesium in pinto beans is highly beneficial for the cardiovascular health.
  • The potassium in them helps in lowering the blood pressure.
  • The dietary fiber stabilizes the blood sugar levels.
  • The iron content assists in transporting oxygen from lungs and then, supplies to other body cells.
  • Both copper and manganese maintains healthier joints and bones.

19. Lentils

healthiest foods to eat everydayHighest Nutrients: Vitamin B1, Iron, Potassium, Phosphorus, Copper, Manganese, Folate, Proteins, Molybdenum, Iron, and Tryptophan

Benefits:

  • The proteins in lentils help in building muscles.
  • The fiber in lentils assists in controlling the blood sugar levels.
  • The rich antioxidants in lentils decrease the risk of atherosclerosis.
  • The folic acid inhibits the growth of cancer cells.
  • The good amounts of B-vitamins prevent neural tube defects during pregnancy.

18. Lima Beans

what are the healthiest foods to eatHighest Nutrients: Carbohydrates, Proteins, Fibers, Vitamin B9, B3, B5, B6, B2, E, K, Potassium, Copper, Iron, Magnesium, Manganese, Zinc, Selenium, Molybdenum, and Phosphorous

Benefits:

  • Lima beans are a rich source of molybdenum, making it ideal for individuals who experience disorientation, headache, and rapid heartbeats.
  • The insoluble fibers in lima beans help in increasing bulkiness in stools. Further, it prevents constipation and other digestive issues.
  • Folates are associated with decreased levels of homocysteine.
  • The slow-burning carbohydrates in lima beans boost the body’s energy.
  • Both calcium and manganese helps in combating osteoporosis.

17. Chickpeas

healthiest foods on earthHighest Nutrients: Molybdenum, Folate, Copper, Manganese, Phosphorus, Protein, Fiber, Iron, and Zinc

Benefits:

  • The phytonutrients, polyphenols, and beta-carotene prevent the oxidative stress and further, prevent chronic disorders.
  • The rich content of fiber in chickpeas adds bulkiness in stools and prevents digestive issues.
  • The high proportions of essential nutrients make chickpeas a perfect food for people who are trying to lose weight.
  • The important B-vitamin – folate or folic acid – prevents neural tube defects in pregnant women.
  • The essential fatty acids help in maintaining a healthier heart.

16. Black Beans

healthiest foods on earthHighest Nutrients: Molybdenum, Folate, Copper, Manganese, Phosphorus, Protein, Fiber, Iron, and Vitamin B1

Benefits:

  • The rich amounts of molybdenum in black beans detoxify sulfites and prevent problems in disorientation and headaches.
  • The mineral molybdenum also helps in producing energy and healthy development of nervous system.
  • When consumed regularly, molybdenum in black beans reduce the problem of erectile dysfunction and impotence in older men.
  • The high levels of folates help a baby when he or she is in womb and ensures that there is a healthy fetus development.
  • The complex sugars in black beans called oligosaccharides assists in functions like cell binding and cell recognition.

15. Kidney Beans

healthiest foods on earthHighest Nutrients: Potassium, Magnesium, Iron, Copper, Folate, Fiber, Phosphorous, Vitamin B1, and Molybdenum

Benefits:

  • The high amounts of fiber and complex carbohydrates lower the cholesterol levels.
  • The low GI (Glycemic Index) helps in keeping the sugar levels in the body balanced.
  • The vitamin B1 helps in maintaining a healthy cognitive functionality.
  • The manganese in kidney beans boosts the metabolism and generates energy in the body.
  • The mineral molybdenum helps in detoxifying the body naturally.

14. Miso

most healthiest foodsHighest Nutrients: Proteins, Fiber, Vitamin B6, B2, B12, K, E, Iron, Magnesium, Choline, Potassium, and Lecithin

Benefits:

  • It contains all the essential amino acids required by the body to make it a complete source of protein.
  • Miso is a rich source of isoflavone genistein, which reduces the risk of prostate cancer.
  • The antioxidants in miso help in eliminating the harmful free radicals from the body.
  • Miso is a good source of polyunsaturated fats, which helps in lowering the bad cholesterol.
  • It promotes a healthy pH level in the digestive system.

13. Soy Beans

cheapest healthiest foodsHighest Nutrients: Vitamin B1, B2, B9, B6, B1, C, K, Potassium, Zinc, Selenium, Magnesium, Calcium, Phosphorous, Iron, and Manganese

Benefits:

  • The rich source of protein in soybeans helps the metabolic function in the body.
  • Soybeans are proven to suppress the appetite. Hence, it is a great food for people who overeat.
  • The high levels of antioxidants prevent the onset of cancer cells.
  • The good fatty acids lower the risk of heart strokes and other cardiovascular problems.
  • The isoflavones are very essential for the female reproductive system.

12. Navy Beans

healthiest packaged foodsHighest Nutrients: Potassium, Carbohydrates, Fibers, Sodium, Proteins, Calcium, Iron, Copper, Phosphorous, Magnesium, Vitamin C, B1, and B6

Benefits:

  • The rich amounts of folates in navy beans assist in keeping the red blood cells from homocysteine buildup.
  • They are a good source of tryptophan, which is an important amino acid to help you get a good sleep.
  • The fiber and proteins in them regulates the insulin and sugar levels.
  • Both potassium and magnesium are required to keep the cardiovascular healthy.
  • Both copper and manganese help in neutralizing the free radicals.

11. Tempeh

health benefits of tempehHighest Nutrients: Proteins, Peptides, Phytosterols, Phenolic acids, Isoflavonoids, Manganese, Copper, Fiber, Phosphorous, Magnesium, and Vitamin B2

Benefits:

  • The natural probiotics in tempeh helps in increasing the antibodies and builds a healthier immune system.
  • The niacin in them helps in lowering the risk of high cholesterol.
  • The calcium in tempeh ensures better bone health.
  • Copper aids muscle growth and healthier connective tissues.
  • The natural isoflavones is good for menopausal women.

10. Chicken Breast (Without Skin)

health benefits of chicken breastHighest Nutrients: Proteins, Essential fatty acids, Potassium, Calcium, Iron, Vitamin D, B12, B6, and Magnesium

Benefits:

  • A cup of grilled skinless chicken breast can fill you with all the required calories you need a day.
  • The nutrients supplied by the chicken breast are enough to sustain energy and fullness for a longer time.
  • The lean protein in them boosts satiety.
  • The healthy fats help in cutting down the abdominal fat.
  • It is one of the best energy density foods when you are trying to lose weight.

9. Pollock Fish

heart healthy foodsHighest Nutrients: Potassium, Sodium, Protein, Calcium, Vitamin A, D, B12, B6, Iron, and Magnesium

Benefits:

  • The vital amino acids in Pollock helps in maintaining healthy tissues and cells.
  • They also help in keeping the brain cells and nerves active.
  • The compound choline promotes healthier communication in cells.
  • The vitamin B12 assists in generating fresh red blood cells.
  • The mineral phosphorus protects the DNA and other cell membranes in the body.

8. Sole Fish

health benefits of sole fishHighest Nutrients: Vitamin D, B12, Selenium, Iodine, Phosphorous, Selenium, and Protein

Benefits:

  • The sole fish is extremely low in fat; thus, making it a perfect food to lower the risk of major diseases like cancer, diabetes, and other heart issues.
  • The B-vitamins increases the metabolism and helps in maintaining a healthy BMI.
  • The mineral selenium found in sole fish is good for skin cells.
  • The naturally occurring iodine in sole fish helps in regulating the thyroid gland.
  • The healthy protein in sole fish is vital for better cell growth.

7. Grass-fed Beef

healthiest lean meatsHighest Nutrients: Protein, Omega-3 fatty acids, Vitamin E, B1, B2, Beta-carotene, Potassium, Magnesium, and Calcium

Benefits:

  • The Conjugated linoleic acids inhibit the growth of cancer cells.
  • Grass-fed beef have low levels of fat. Hence, when consumed regularly, it reduces the risk of major heart disorders.
  • Obtaining adequate amounts of healthy fats in your daily diet is highly helpful in keeping the sugar levels normal.
  • Choosing grass-fed beef over conventional meat lowers the risk of food poisoning.
  • The production of grass-fed beef also decreases the greenhouse gas emissions.

6. Low-fat Turkey (Without Skin)

healthiest lunch meatHighest Nutrients: Protein, Vitamin B2, B3, B6, C, Sodium, Selenium, Iron, Iron, Phosphorous, and Potassium

Benefits:

  • Skinless turkey is extremely low in fat; hence, it is a great meat option for people who want to sustain a healthy BMI.
  • Both vitamin B3 and B6 help the body to produce sufficient energy.
  • Turkey is a good source of tryptophan, an amino acid that plays a key role in boosting the immune system.
  • The low glycemic index of turkey keeps the insulin levels stable.
  • The mineral selenium is vital for metabolizing the thyroid hormone.

5. Lean Lamb

what are the healthiest meatsHighest Nutrients: Essential fatty acids, Protein, Vitamin B1, B2, B3, B6, B9, B12, B5, Iron, Zinc, Phosphorus, and Selenium

Benefits:

  • The vitamin B12 in lean lamb ensures proper blood formation and brain function.
  • The mineral zinc helps in the hormone production.
  • The vitamin B3 or niacin lowers the risk of heart problems.
  • Phosphorous is vital for healthy body development.
  • The iron content treats anemia.

4. Whitefish

what is the healthiest meat to eatHighest Nutrients: Potassium, Fatty acids, Protein, Calcium, Magnesium, Iron, Vitamin B6, A, and B12

Benefits:

  • The protein content in whitefish helps in building lean and healthy muscles.
  • The B-vitamins plays a vital role in the process of cell metabolism.
  • The selenium in whitefish improves the skin’s complexion.
  • Iodine enhances the thyroid function.
  • The essential fatty acid clears the blocked arteries.

3. Wild Duck (Without Skin)

healthy meats to eatHighest Nutrients: Proteins, Vitamin C, B1, B2, B3, B6, B9, B12, B5, Natural Fats, Iron, Phosphorous, Copper, and Selenium

Benefits:

  • Skinless wild duck is a good source of protein and amino acids.
  • Ducks are enriched with two vital minerals – zinc and selenium – both of which play a key role in boosting the immune system, activating the enzymes, and cellular metabolism.
  • The vitamin B5 generates chemicals required for nerve signaling.
  • The vitamin B12 supports the entire nervous system.
  • Selenium helps in maintaining a healthy thyroid gland.

2. Lean Veal

most healthy meatsHighest Nutrients: Essential fats, Proteins, Calcium, Sodium, Potassium, Magnesium, Phosphorous, Zinc, Vitamin B6, B12, and B9

Benefits:

  • The zinc in veal plays a key role in cognitive development.
  • Phosphorus helps in the development of healthy teeth and bones.
  • Potassium regulates the blood pressure and maintains a healthy heart.
  • A cup of lean veal supplies the recommended calories required by the body.
  • The proteins assist in the growth of healthy cells.

1. Pork Tenderloin

most healthy meatsHighest Nutrients: Selenium, Phosphorus, Proteins, Fats, Thiamin, Niacin, Vitamin B6, B12, and Riboflavin

Benefits:

  • Selenium content in pork tenderloin helps in regulating the metabolism and controls the activity of thyroid hormones.
  • Selenium also protects the blood vessels and cells from damage.
  • Vitamin B1 or thiamin activates the coenzymes of cells.
  • The compound choline in pork aids better communication in nerve cells.
  • It also ensures that the cholesterol in the body is properly metabolized.

 

 

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