10 of the Healthiest Food

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Healthy eating is a very important part of our daily lives especially if we want to have a long and healthy life. Despite the popular belief, a healthy eating lifestyle does not have to be strict or tough to keep. You can still have some Halloween candy! It doesn’t automatically mean you only have foods you don’t like and nothing that you love and crave. The most important thing when choosing healthy food is knowing the food’s nutritional values and benefits. It is important to know which foods are rich in nutrients. This can help you the next time you are looking for a healthy snack or breakfast to pick healthy food choices. The major takeaway is  “healthy” or “unhealthy” foods are mostly labels. The most important thing in your diet is balance and moderation in the types of foods you consume. With that in mind, check out the list below for 10 of the healthiest food.

#10: Oatmeal Helps Reduce Cholesterol

Oatmeal is both a healthy food and very simple meal to make. Oatmeal is either made from rolled oats or from ground oats. People have eaten oatmeal since at least the 18th century. However, in the last 20 years, interest in oatmeal has risen considerably, mainly due to its numerous health benefits. Scientists initially conducted research in the 80s. Their research showed that the fiber in the oats helps considerably in lowering “bad” cholesterol levels. When the research went public, it spurred the “oat craze” across the United States and Europe.

Oats have a lot of different macro and micro nutrients. Oats are rich in complex carbohydrates. Additionally, they have fiber, which helps in slowing digestion and stabilizes the glucose levels in the blood. They are also rich in B-complex vitamins, omega-3 fatty acids, folate, and potassium. Oatmeal, is one of the healthiest food choices that you could implement in your daily life. One of the great things is that you can prepare it in many different ways. While you can have it with water, consider using milk for a fuller taste. If you want a little bit extra flavor, also add some fruits, nuts or even peanut butter on your oatmeal. If you want to add something even a little bit more “unhealthy” but really tasty, add a bit of chocolate in order to make it sweet.^[1]Self Nutrition Data – Oats However, remember, everything in moderation!

#9: Broccoli-A Healthy Food Option

Broccoli is a vegetable that particularly rich in fiber, calcium, potassium, folate and various phytonutrients which are compounds that assist in reducing the risk of developing heart diseases, diabetes, and some kinds of cancers. In addition, it also contains vitamin C as well as the antioxidant beta-carotene. Both of these are well-known for preventing and shortening the duration of the common cold. In fact, a serving of 100 grams of broccoli can provide to your body with over 150% of the recommended daily consumption of vitamin C. However, when eating broccoli, you should keep in mind that overcooking it can destroy a lot of its nutrients. The best way to get all of this food’s nutrients, is to consume it either raw or lightly steamed.^[2]Self Nutrition Data – Broccoli, raw

#8: An Apple a Day Keeps the Doctor Away

Apples are a very good source of antioxidants, which help to reduce the number of free radicals in the body. Free radicals are responsible for various negative effects such as aging. Some studies conducted in animals show that apples contain certain antioxidants that are known as polyphenols, which potentially could expand the lifespans of the consumers. Additionally, a study conducted by Florida State University found that older women who began the habit of eating apples daily had a 23% drop in their LDL cholesterol, and 4% rise in HDL cholesterol within only 6 months.^[3]Self Nutrition Data – Apples, raw, with skin [Includes USDA commodity food A343] Sounds like the saying an apple a day keeps the doctor away is really true after all!

#7: Blueberries Help Fight Disease and Fat

Blueberries are another fruit that is rich in fiber, antioxidants, and phytonutrients. Similar to minerals and vitamins, phytonutrients are essential to the function of our bodies by helping considerably in preventing diseases. According to a study conducted by Harvard Medical School, adults who consume a lot of blueberries, have a lower possibility of suffering from cognitive decline, when compared with other people of their age who do not consume blueberries.

The fruit is also rich in polyphenols, which are proven to reduce the development of fat cells in humans by inducing the breakdown of lipids and fat.^[4]Self Nutrition Data – Blueberries, raw

#6: Eat Some Avocado Sushi Rolls

A lot of people tend to avoid avocados because they have a very high-fat content. However, they are missing a crucial part of the equation. Avocados are rich in healthy fats as well as B complex vitamins, vitamin K, vitamin E and fiber. Current researchers show that some of the nutrients in avocados can stop oral cancer cells as well as  eliminate some of the precancerous cells that could be there. In addition, scientists are currently studying avocado to see if they could be helpful in the treatment of diabetes and hypertension. If the flavor doesn’t agree to you, one great way to enjoy avocados is in a sushi roll. It literally doesn’t get better than that!^[5]Self Nutrition Data – Avocados, raw, all commercial varieties

#5: Leafy Greens Can Lower Type II Diabetes

Studies clearly show that a high intake of dark-leafy vegetables such as spinach and cabbage can lower a person’s risk of having type II diabetes. Spinach especially is very rich in antioxidants, and a great source of vitamins A, B6, C, E, and K. It also has selenium, niacin, zinc, phosphorus, magnesium, copper, folic acid, potassium, calcium, manganese, betaine, and iron.^[6]Nutrition Facts – Greens^[7]Self Nutrition Data – Spinach, raw^[8]Self Nutrition Data – Cabbage, raw

#4: Brazil Nuts-A Healthy Food Nut

In Brazil, they are known as “castanhas-do-para” which translates to “chestnuts from Para”, with Para being a state that can be found in northern Brazil. They are especially rich in protein and complex carbohydrates. They also contain large amounts of vitamin B1, vitamin E, magnesium, and zinc. All these make these nuts one of the most nutritious healthy snacks that you could enjoy.^[9]Self Nutrition Data – Nuts, brazilnuts, dried, unblanched

#3: Fish Rich in Healthy Fats

Fish rich in healthy fats include salmon, trout, mackerel, herring, sardines, and anchovies. In fact, 30% of their fillets is pure omega-3 fatty acids. Omega-3 fatty acids are well known healthy oils that provide numerous benefits to the human body. This includes helping your heart and nervous system.

These kinds of fish, are also very rich in Vitamins A and D. In addition, there are virtually countless ways to cook them and many other foods that you can combine your fish with in order to make them suit your taste. You can have your fish as a soup, grilled or steamed the choice is completely yours! In addition to this, if you are a fan of Japanese food, they are heavily featured in sushi^[10]Self Nutrition Data – Fish, salmon, Atlantic, farmed, cooked, dry heat Nutrition Facts & Calories

#2: Chicken-A High Protein White Meat Option

Chicken meat is a very high quality and nutritious source of protein. Since it is categorized in the white meats, it can be consumed easily and in bigger portions than red meats, without any of the damaging health effects that red meat has in the long-term.

In order to reap all the health benefits of the chicken, you should definitely take into consideration the way you cook the chicken. Avoid consuming deep-fried chicken. In addition, it is best to remove the skin of the chicken since it contains high levels of fat.

Chicken is one of the healthy food with a wide variety of cooking options. You can boil or grill it as well as many other cooking methods.^[11]Self Nutrition Data – Chicken, broilers or fryers, breast, meat only, cooked, roasted Nutrition Facts & Calories

#1: Eggs For the Road

Chicken eggs are maybe the highest quality protein food that you could get your hands on. In addition, it can easily be introduced in any diet since it can be eaten for breakfast or even in salads for lunch and dinner. In addition to its high protein content, they also are a great source of many vitamins such as B2, riboflavin, B12, and leucine. The egg yolks are the richest in nutrients and can be consumed without any fear. The theory that egg yolks increase the danger of heart disease has been debunked. It is completely healthy to consume eggs, in moderate amounts.

Eggs are a popular and healthy food item at breakfast. If you don’t want them boiled, consider poaching the eggs for a bit more flavor. In addition, eggs are a great healthy snacks food option as they are easy to prepare ahead of time and bring with you. You can eat them as healthy snacks or a quick meal if you are hungry and don’t have a lot of time.^[12]Self Nutrition Data – Egg, whole, raw, fresh Nutrition Facts & Calories