Give your daily diet a strong boost with the below listed top 10 healthiest foods. They are the ultimate in keeping you healthy and active.
These listed healthy foods are
- Excellent source of vitamins, minerals, fibers, and other essential nutrients
- Rich in phytonutrient & antioxidant compounds like vitamin A, vitamin E & beta-carotene
- Great in reducing the risk of various heart and health conditions
- Very low at calorie density – this means that you acquire bigger portion size but with fewer calories
- 100% healthy, natural and safe to take
Top 12 Best Healthiest Foods
These top 10 healthiest foods are proven disease fighters & energy boosters. Moreover, it helps you to knock that excess fat out. So, just add them in your daily diet to acquire a super-fit body.
1. Lemon
One single lemon is enough to supplement you with adequate vitamin C, which you require in a day. Lemons are truly the best healthiest foods. It increases your “Good or HDL (High-Density Lipoprotein) cholesterol” while decreasing the bad. Moreover, it strengthens your bones completely. Lemons are packed with citrus flavonoids, which inhibits cancer cells growth & acts as an anti-inflammatory.
Tip: Adding a fresh lemon slice to green tea increases your body’s capability to absorb tea’s antioxidants by 80%.
2. Broccoli
This is one of the top healthiest foods to add in your diet. Medium-Sized broccoli has the ability to supplement you with sufficient vitamin K as well as vitamin C (these 2 are vital bone-building nutrients too), which your body requires in a day. This ingredient has also been proved to prevent various cancers.
Tip: Cook the broccoli in a microwave rather than boiling or steaming it. Wondering why? Well, broccoli, when cooked in a microwave, locks 90% vitamin C whereas it just 66% while boiling or steaming.
3. Dark Chocolate
Yet another best healthy food is dark chocolate. Yeah, this might be surprising to know that dark chocolate is included in my top 10 healthiest foods list but it is for a reason. Just ¼ ounce of dark chocolate a day keeps balanced blood pressure. However, excess intake is bad as well. When everything is limited with what you consume in your day-to-day life, it is certain to have a healthier body. A balanced amount of the right ingredients, the right consumption at the right time is the secret behind a healthy lifestyle. Cocoa powder is enriched with antioxidants and flavonoids, which has shown to lower your “BAD or LDL (Low-Density Lipoprotein) cholesterol” & enhances your “GOOD or HDL (High-Density Lipoprotein) cholesterol”.
Tip: Opt for a bar of dark chocolate rather than milk chocolate. A bar of dark chocolate has 53.5 mg flavonoids whereas a bar of milk chocolate has less than 14 mg.
4. Salmon
Yet another perfect healthy food to maintain you in proper shape is “Salmon”. This fish is really delicious and is packed with omega-3 fatty acids. If you are just wondering what on earth can omega-3 fatty acids can do internally? then hold on. The better question would be what is that an omega-3 fatty acid cannot do? It reduces the chances of depression, maintains a healthy heart, prevents different heart problems and fights against cancer. A 3-ounce salmon serves about 50% of your everyday niacin dose, which in turn protects you against memory loss and Alzheimer’s disease.
Tip: Prefer going with a wild salmon rather than a farm-raised. Wondering why? Well, a farm-raised salmon contains about 16-times more toxic (PCB – Polychlorinated Biphenyl) when compared to a wild.
5. Potatoes
When it comes to healthy foods, potatoes are surely not to be missed out. You can see many potato varieties. Let me explain about its nutrition. 1 red potato has 66 micrograms cell-building folate, which is equivalent to a cup of broccoli and spinach. 1 sweet potato has the capacity to supplement you with adequate vitamin-A, which you require for the entire day. Moreover, it fights against cancer and boosts your immune system as well.
Tip: Always cool the potato prior eating, as research claims that consuming cooled potato can burn 25% more fat. A big thanks to the nutrient – “starch” present inside.
6. Avocados
Next in the list of top 10 healthiest foods is avocado. They are healthy and rich enough to lower your cholesterol by a massive 22%. 1 single avocado has the capacity to supplement you with 40% folate and fibers of your daily requirements. Eat an avocado every day to keep those dangerous heart diseases away.
Tip: Adding fresh avocado slices to salad increased absorption of vital nutrients (such as beta-carotene) by 3 to 5 times when compared to a plain salad without this ingredient.
7. Garlic
Yet another top and best healthiest food or ingredient is garlic. The kind of wonder, which this ingredient does, is something that no other can do. It is a great disease fighter. It inhibits bacteria growth like E.Coli. A compound called “Allicin” is found in the garlic, which is a powerful anti-inflammatory. On the other hand, it sustains balanced blood pressure and cholesterol levels.
Tip: Freshly crushed garlic releases the more allicin. Don’t overcook! When garlic is exposed to higher heat, perhaps, say for over 10 minutes, it easily loses its key nutrients.
8. Walnuts
Tell me who doesn’t like walnuts? Well, everyone does! If you are just wondering what these tiny little walnuts can do then just read this. It contains the most of omega-3 fatty acids than any other nuts. It helps in reducing higher cholesterol levels and has been proved to improve a human’s mood. In addition, it protects you from cancer and sun damage (it has a natural SPF).
Tip: If you are facing sleeplessness or insomnia, eat a dessert made out of walnuts after your dinner.
9. Spinach
How can I ever miss this ingredient when it comes to the top 12 healthiest foods? It had to make my list. Spinach contains zeaxanthin and lutein. These 2 are immune-boosting antioxidants and even improves eye health. According to recent studies, it has been proved that when compared to the other veggies and fruits, spinach is one of the most effective foods to fight against cancer.
Tip: Many people do not like spinach, as they are flavorless. If you are one among them, who run far away on seeing it, I advise you to add it in a smoothie. In fact, any smoothie you like. Trust me; you won’t even get its taste. Just blend a cup of spinach with 1-cup of grated carrots, 1-cup of fresh apple juice, 1 fresh banana and ice.
10. Beans
Last but not the least in the list of top 10 healthiest foods is “Beans”. You will be fascinated reading the fact that consuming 1 serving legumes (either beans or lentils or peas) serving for 4 times in a week can greatly reduce the possibilities of harmful heart diseases by 22%. Apart from this, it also reduces the possibilities of breast cancers in women.
Tip: Always remember — The darker are the green beans, the more are the antioxidants.
11. Blueberries
Blueberries offer lots of health benefits that include some of the functions for your brain especially. Blueberries offer deep color berries that provide a group of plant compound with the names anthocyanins. This has anti-inflammatory, antioxidant properties.
Antioxidants work upon both the oxidative stress & inflammation. This process contributes to the brain function known for aging, neurodegenerative operations. This is also known to accumulate some of these antioxidants in the brain area which help to communicate between the brain cells. so Those who are affected with the brain disease or stroke are often told to take blueberries in a larger amount. It increases memory. This prevents short term memory loss and amnesia.
So try to take blueberries in your breakfast for a fresh start.
Tip: Blueberries are loaded with lots of antioxidants which help to improve the memory and it also delays the brain aging.
12. Pumpkin Seeds
Pumpkin seeds offer a lot of health benefits starting from our skin to our brain functions. It has antioxidants which save our body, brain from all the free radical damages. These contain lots of other nutrients too magnesium, copper, iron, and zinc, etc. Each one of these nutrients plays an important role in our brain health.
Zinc
This nutrient is vital one in our nerve signaling. The role of zinc is linked with diseases like Alzheimer’s, Parkinson’s disease, Short term memory loss and Depression.
Magnesium
It’s another important nutrient that helps in learning and keeps the stuff in memory. If you have low magnesium level these might be linked with the neurological conditions known as migraines, epilepsy, and depression.
Copper
It is used by our brain to control the nerve signals. When the copper levels go out of control, you may be at high risk for getting the neurodegenerative disease like the Alzheimer’s.
Iron
Deficiency in iron often linked with anemia. And it happens because of the brain fog and damaged brain function.
Although the brain functions are often measured based on these nutrients pumpkin seeds which are rich in these nutrients must be considered and should be consumed at least once per day. By adding these pumpkin seeds you are adding these nutrients in your diet.
Tip: You can eat the pumpkin seeds in smoothies or roasted or in a way you like.
