The Ultimate List of Healthiest Foods- Nutrient Dense & Healing
There are several foods available that can be a complete diet for humans. It would help if you chose a diet rich in vitamins and minerals and low in sugars, starches, and bad fats. Try to eat a variety of food to get all the essential nutrients. These foods keep you safe from chronic diseases like diabetes and heart diseases. Following foods contain several vitamins, proteins, fats, and minerals. Let’s dive into the details of the healthiest foods for overall health.
Table of Contents
Healthiest Foods For Longevity & Quality of Life
1. Dates
The first on the list is dates. We know that it has a high percentage of carbohydrates, almost 88%, talking about dates. It also has some amount of protein (5.6%). Dates have 14 fatty acids that consist of both saturated and unsaturated fatty acids. The unsaturated fatty acids consist of palmitoleic acid, linoleic acid, and linolenic acid.
The highest percentage of fatty acid is oleic acid which is almost 58. 8% in dates. There are 15 minerals and salts present in specific amounts on dates. All the minerals vary between 0.1 to 916mg/100 g of dates. Dates consist of at least six vitamins, including vitamin A, vitamin C, vitamin B1 thiamin, vitamin B2 riboflavin, and niacin (nicotinic acid).
The high percentage of fiber in dates helps prevent constipation and maintain regular bowel movements. In addition, the fiber in the dates slows down digestion, thus preventing the blood sugar level from spiking too high. This is why dates have a low glycemic index and are beneficial for health.
One of the beneficial factors of the dates is it has a high percentage of antioxidants. Antioxidants prevent the formation of free radicals in the body. The free radicals are harmful to the cell and result in disease conditions. There are three primary antioxidants in the dates:
Flavonoids: Flavonoids are essential antioxidants, and it has a significant role in the human body. It reduces inflammation and reduces the risk of cancer, diabetes, and Alzheimer’s disease.
Phenolic acid is one of the potent antioxidants in the body. It reduces inflammation and lowers the risk of heart disease and cancer.
Carotenoids: carotenoids are essential for eye health. It helps in reducing the risk of eye diseases such as macular degeneration and heart diseases.
Moreover, it lowers the risk of neurodegenerative disorders. It also promotes fewer anxiety-related behaviors and many more.
2. Avocados
Avocados have a unique place in fruits because most fruits are rich in carbohydrates, but avocados are rich in fats. It contains 80% fats which makes it a nutritious and high-energy diet. Avocados also have antioxidant properties.
Avocados also help to control the cholesterol level in the body. Avocados also contain a high potassium level of 15% of the daily value per 5-ounce (150g).
Avocados are also a great source of fiber. Fiber helps lower the risk of constipation and improves digestion and regular bowel movements.
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3. Eggs
In the past, it was considered that eggs were unhealthy food because of the unhealthy yolk and high-fat content. But in recent studies, it was proved that the fat content in the eggs does not negatively affect the body’s cholesterol level.
Moreover, eggs are very beneficial for those who want to lose weight and become slim. This is because eggs have good protein content that keeps you full between meals so that you do not have the urge to eat unhealthy food.
Eggs also consist of several vitamins and minerals. One of the nutrients in the eggs is choline which is vital for brain health. One egg has 27% of the daily value of choline. Therefore, the egg is essential for people not having enough choline.
4. Full fat yogurt
Full-fat yogurt is another healthy food that you can add to your diet plan; if you do not have any food sensitivities to it then dairy is okay. The critical nutrient it contains is probiotics which are essential for the human body. In addition, full-fat yogurt has no negative impact on your cholesterol level.
You must choose full-fat yogurt with minimum sugar added because of the blood sugar level that rises when you take a meal.
Full-fat yogurt has a beneficial impact on health as it reduces the risk of heart disease. In addition, it improves digestive health and helps in weight management in obese.
5. Nuts
Nuts are an important plant-based protein source and have several essential nutrients. Nuts have magnesium and vitamin E, which is vital for people who don’t get this from their regular food. In addition, they have high levels of fiber and healthy fats.
Almond and macadamia nuts are included in the nuts. Consuming nuts lowers the risk of various diseases, including type 2 diabetes, heart disease, and obesity.
6. Cheese
Surprisingly cheese is one of the healthiest and most nutritious foods globally. They have several nutrients like phosphorus, selenium, calcium, and vitamin B12.
Cheese also has a rich amount of protein. One ounce (28g) of cheese has 6g of protein which is nearly equal to the level of protein in a glass of milk.
Like other high-fat foods, cheese does not increase the risk of heart diseases, and it is beneficial to consume cheese as a high-energy diet.
7. Bone Broth
Bone broth is very nutrient-dense, and it helps improve gut health. It is dense in vitamins and minerals and contains around 8-10g of protein per cup. There are beef and chicken options that you can buy at the store, or you can make some yourself with a bone broth recipe!
8. Omega 3 Rich Seafood
Fish is another nutritious and wholesome food that we can consume. The two crucial nutrients in fish and other seafood are omega-3 fatty acids and iodine, which most people don’t get quickly. Omega 3s like DHA and EPA help reduce overall inflammation and improve brain health.
Different Seafood and their benefits:
Sardines are small-sized fish that are rich in essential nutrients. Significant nutrients include vitamin D and calcium.
Shellfish serve the same purpose as organ meat. Shellfish include mollusks, clams, and oysters.
Salmon is the most popular fish because of its taste and nutrient profile. It is a type of oily fish. It is rich in omega-3 fatty acids, proteins, and vitamin D, essential for bone health in children and adults.
Tuna is very popular in western countries. It is unique because of its nutrient profile. It is low in fat and calories and high in protein. Therefore, this fish is beneficial for those who want to improve their protein intake and lower their fat intake.
Like tuna, shrimp is also rich in protein content and low in fat and calories, making it best for those on a special diet. This fish is also rich in selenium and vitamin B12.
9. Vegetables
Vegetables are a rich source of nutrients that we consume or need to consume in our daily life. Following are some vegetables rich in essential nutrients:
- Bell peppers are sweet and crunchy and come in a variety of colors which are yellow, green, and red. They are also a rich source of vitamin C and antioxidants.
- Carrots are rich in carotene, an essential precursor of Vitamin A. Vitamin A is vital for vision. They have Vitamin K, which is critical in blood clotting, and fiber, which improves digestion. Moreover, carrots also contain antioxidants which help protect the cell from free radicals.
- Cucumber is one of the most famous vegetables around the globe. They are not rich in calories and carbs, but they store large amounts of water. They are also a source of vitamins like vitamin K.
- Tomatoes- Tomatoes are used as vegetables but are essentially fruit. They are rich in potassium, and vitamin C. Vitamin C is an essential element of the immune system. They are delicious Kale is popular and used in salads and other dishes in which it gives a crunchy taste. Kale is rich in Vitamin C and K and also rich in fiber.
10. Beans
Beans are rich in fiber and low-fat protein and also have photo proteins. The combination of these nutrients helps the body protect itself from life-threatening diseases such as cancer, diabetes, and cardiovascular diseases. They also help in repairing muscles.
You can add beans to salads or add them to soup, chili and stews. You can also add them to scrambled eggs. They add value to your food and are also nutrient-rich. Common bean sources are black turtle, scarlet, and cranberry.
11. Popcorn
Popcorn can be a good diet as it is a whole grain, and most of us are not consuming whole grain enough. They are low in fats and rich in minerals, proteins, and vitamins. In addition, it has antioxidants that can protect the human body from cancer.
Summary
So far, we have discussed foods that are healthiest in terms of proteins, fats, vitamins, and minerals. The foods described above must be included in your diet as it improves your growth, your digestive health, and your memory. These provide essential nutrients and protect the body from harmful processes such as free radical formation. Formulate a diet around these foods, and it will prove beneficial. These are the healthiest foods that will give you vitamins and minerals to increase your longevity and quality of life.
Originally posted 2022-05-05 22:34:58.
Megan Santiago
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