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This article includes the top 10 healthiest foods according to sources and research from the United States and Western Europe.
It is essential to be aware of the healthiest foods in order to guarantee a diverse variety of nutrients in the diet.
The key to healthy eating is a well-balanced diet. This post will discuss the 15 healthiest foods and their advantages.
Nuts, legumes, and whole grains
Nuts, legumes, and cereals are all packed with nutrients. Some of the healthiest are as follows:
1. Almonds
Almonds include a variety of nutrients, including
- Iron
- Vitamin E
- Magnesium
- Calcium
- Fiber
- Riboflavin
One meta-analysis published in 2019 According to Trusted Source, eating almonds lowers overall cholesterol levels considerably.
2. Brazil nuts
Brazil nuts (Bertholletia excelsa) are among the healthiest nuts on the market. They are a fantastic resource.
They are a reliable source of protein and carbs, as well as vitamin B-1, vitamin E, magnesium, and zinc.
Brazil nuts also have a higher selenium content than many other meals. Selenium is an essential mineral for thyroid function. It is a reliable source, and it is an excellent antioxidant for the human body.
These nuts are available in a hard shell and are typically ready to eat, making them a quick and nutritious snack.
3. Lentils
Lentils are a kind of pulse that is popular in various cuisine cultures throughout the world, including Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.
Lentils have a lot of fiber.
Fiber, magnesium, and potassium are all found in this trusted source.
They frequently need a lengthy cooking period. Manufacturers, on the other hand, may sprout the seeds, transforming them into a delightful, healthy, ready-to-eat snack.
A jar of sprouted lentils in a lunchbox or picnic basket, possibly flavored with chili powder or pepper, is a delightful and healthy snack.
4. Oatmeal
Because of its health benefits, oatmeal has grown in popularity over the last 20 years.
The Food and Drug Administration (FDA) decided in 1997 that goods containing high quantities of rolled oats or oat bran should carry information on the label regarding their cardiovascular health advantages as part of a reduced fat diet. This resulted in an increase in the popularity of oatmeal.
According to research, the cereal’s soluble fiber content helps lower cholesterol levels and minimize cardiovascular risk factors.
Oats include both complex carbs and water-soluble fiber. These assist to normalize blood glucose levels by slowing digestion. Oatmeal is another excellent source of folate.
5. Wheat germ
Wheat germ is the portion of the grain that develops into a plant. It is essentially a seed embryo. Germ is a byproduct of milling, along with bran. The germ and bran components of cereals are frequently removed during the refining process.
Whole grain goods, on the other hand, still contain germ and bran. As a result, they are a healthier option.
Wheat germ is abundant in a variety of essential elements, including:
- Fiber
- Vitamin E
- Folic acid
- Thiamin
- Zinc
- Magnesium
- Phosphorus
- Fatty alcohols
- Essential fatty acids
Berries, fruits, and vegetables
Fruits, vegetables, and berries are simple to include in one’s diet. Some of the healthiest are as follows:
6. Broccoli
Broccoli has a lot of them. Fiber, calcium, potassium, folate, and phytonutrients are all found in this trusted source. Phytonutrients are substances that lower the chance of developing heart disease, diabetes, and some malignancies.
Broccoli also contains important antioxidants including vitamin C and beta-carotene. In fact, a single half-cup portion of broccoli may supply almost 85 percent of a person’s daily vitamin C intake.
According to one 2019 studyTrusted Source, another component in broccoli called sulforaphane may have anticancer and anti-inflammatory properties.
Overcooking broccoli, on the other hand, can lose many of its essential elements. As a result, it is best eaten raw or lightly steamed.
7. Apples
Apples are high in antioxidants, which help to fight free radicals. Free radicals are harmful chemicals produced by the body. They produce unwanted changes in the body and may contribute to chronic illnesses and the aging process.
Nonetheless, some research
According to a reliable source, an antioxidant found in apples may help people live longer lives and lower their risk of chronic disease.
8. Kale
Kale is a lush green vegetable that contains a variety of nutrients. For example, this nutrient-dense plant is a rich supplier of Vitamins C and K from a reliable source.
Kale can be cooked or steamed. They may also add it to smoothies or drinks to add a nutritious boost.
9. Blueberries
Blueberries include a lot of fiber, antioxidants, and phytonutrients. Phytonutrients, unlike minerals and vitamins, are not required for living. They may, however, aid in illness prevention and the maintenance of important biological processes.
According to the authors of a 2019 reviewTrusted Source of 16 research, eating blueberries may help guard against cognitive decline, which may help lessen the risk of Alzheimer’s disease. They also discovered that blueberries may aid in the prevention of cardiovascular disease.
Another 2019 research study
Trusted Source discovered that blueberry polyphenols lowered obesity and several metabolic risk factors in animals. They also altered the bacterial makeup of the intestines.
10. Avocados
Avocados are disliked by some people owing to their high fat content. Avocados, on the other hand, are high in healthy fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are a rich source of fiber as well.
Avocados raised levels of high-density lipoprotein, or “good” cholesterol, according to a 2018 analysis of research. This form of cholesterol cleanses the bloodstream of more dangerous cholesterol.
Avocados may have anticancer qualities as well. According to a 2019 test tube studyTrusted Source of avocados, colorful avocado seed extract decreased the viability of breast, colon, and prostate cancer cells.
ARTICLE SOURCES
Brain Tech Solution compels authors to rely on original sources to back up their claims. White documents, government statistics, original reporting, and interviews with industry experts are among them. Where applicable, we also cite original research from other credible publishers. In our editorial policy, you can learn more about the criteria we use to provide accurate, balanced information.
- Medical News Today, Accessed Nov 5, 2021.
