If you knew foods that were healthy for you and could help you live longer, would you eat those foods as often as possible?
Contrary to what many people think, a healthy diet doesn’t necessarily mean cutting out burgers, pizza, or chips. Rather it simply means adding nutritious whole foods to your daily diet.
So, here is a list of 20 healthy nutritious foods to include in your diet often.
1. Avocados
Avocados are a superfood in every sense, a tasty fruit that can be added to virtually any dish.
They are a great source of omega-3 fatty acids and contain other nutrients such as vitamins, proteins, and dietary fiber which aids digestion. Mashed avocados can be enjoyed with toasted bread, in salads, sandwiches, omelets, and more.
2. Berries
Eating berries is one of the wholesome dietary choices you can make. They are absolutely low in calories and high in antioxidants, fiber, and vitamins C and K.
Berries consumption can help reduce the risk of heart attack, boost cognitive function, and reduce the risk of developing Type 2 diabetes. Berries can be enjoyed with yogurt, oatmeal, pancakes, salads, smoothies, baked goods, and more to take advantage of their vibrant flavors, colors, and wealth of nutrients.
3. Bananas
A great way to contribute to your daily potassium needs is by consuming bananas, they are super rich in vitamins B6 & C, fiber folate, and antioxidants.
They also contain energy-giving carbohydrates and help to lower blood pressure and improve muscle functions. Bananas can be added to smoothies, pancakes, waffles, baked goods like bread and muffins, oatmeal, yogurt parfaits, fruit salads, milkshakes, and ice cream to provide natural sweetness and creaminess.
4. Watermelon
Watermelon is an ideal food for staying hydrated. As the name implies it contains 92% water.
It embodies vitamin C, which fights free radicals and contains cancer-preventing compounds. It is a good source of essential minerals and nutrients like vitamin C, vitamin A, potassium, and magnesium.
Watermelon goes nicely with fruit salads, smoothies, salsa, feta cheese, and more to enjoy its juicy sweetness and refreshingly cool hydration.
5. Olives
Brimming with vitamin E and potent antioxidants, olives pack a nutritional punch.
They are a good source of monounsaturated fats, particularly oleic acid, which contribute to liver health by helping to prevent the accumulation of fat in the liver.
Make your meal more flavorful by adding olives into pizzas, salads, sandwiches, pasta dishes, casseroles, martinis, and more to enjoy their, briny bursts of flavor.
6. Eggs
Eggs are simple yet wholesome options for breakfast and also a cheaper alternative to meat. They are a good source of quality protein and other nutrients like vitamin D, vital for muscle growth.
You can enjoy eggs with bread, grains, vegetables, meats, and cheeses in breakfast as well as in sandwiches, salads, baked goods, stir-fries, and other tasty dishes.
7. Lean meats
Lean meats are a great source of iron, protein, zinc, B12, and other vitamins and minerals. Lean meats tend to have a lower calorie density compared to fatty cuts which makes them beneficial for the heart health. Lean meat is versatile and can be prepared in different ways, making it easier to incorporate into a varied and enjoyable diet.
8. Fatty fish
Fatty fish also called oily fish are known to contain the best sources of two of the three most essential Omega-3s eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which have been shown to reduce inflammation and potentially lower the likelihood of heart disease, cancer and arthritis.
— The American Heart Association
Fatty fish like salmon, mackerel, herring, and sardines can be enjoyed in many delicious ways, such as paired with roasted vegetables, nutty whole grains, fresh citrus fruits, and bright herbs to complement and balance the richness of their healthy oils.
9. Dairy product
No matter how it is consumed it offers loads of health benefits to the body. From maintaining strong bones to lowering blood pressure, and improving adults’ body composition. They contain nutrients such as calcium, protein, vitamin D, potassium, and phosphorous beneficial to the health.
Possibilities are endless for enjoying dairy products like milk, yogurt, and cheese. They are creamy, and tangy, best enjoyed with sweet fruits, whole grains, chocolate, and more!
10. Amaranth
Amaranth, often considered a pseudo-cereal, has gained popularity due to its rich protein content. These nutrient-dense seeds offer a wealth of benefits, including promoting healthy digestion and lowering cholesterol levels, making them a well-balanced and nourishing choice. For these reasons, adding amaranth to your daily diet can have great benefits.
11. Quinoa
Consuming Quinoa quite often can help meet your needs for essential nutrients such as fiber, magnesium, iron, potassium, and other vitamins.
According to nutritionist experts eating a bowl of Quinoa is very much healthy and is without side effects.
Quinoa is quick and easy to prepare and takes less time than many other whole grains. Often added to various dishes such as salads, soups and stir-fries.
12. Oatmeal
Oatmeal, a beloved breakfast staple, offers a wealth of nutritional value. The impressive fiber and protein content in oats contributes to a prolonged feeling of fullness, as well as a slower release of blood glucose, helping to maintain stable energy levels.
Furthermore, oats are an excellent source of numerous essential vitamins and minerals, including magnesium, copper, thiamine, and zinc.
With a variety of delicious toppings and mix-ins like fruit, nuts, seeds, nut butter, yogurt, milk, sweeteners, and spices, oatmeal can be enjoyed as a very adaptable and versatile wholesome meal.
13. Cucumbers
Cucumbers embody rich nutrients such as vitamin K needed for blood clotting and the building of bones. They serve as a detoxifier containing around 96% water preventing hydration with other nutrients. For a healthy meal, add cucumbers to your salads, snack on cucumber vegetables, or add cucumber with mint and lime for a refreshing drink.
14. Sweet potatoes
Sweet potatoes are very nutritious and packed with a punch of vitamins and antioxidants. They are safe to eat daily containing essential nutrients to boost immunity and help you maintain healthy skin and vision.
15. Broccoli
Broccoli has outstanding health benefits containing an array of B vitamins, folic acids, iron, and calcium with a fair source of folate, and riboflavin. These nutrients help reduce cancer, control blood sugar levels, protect your gut, and boost your immunity. Broccoli makes a delightful pairing with cheese, nuts, and dried fruits or can be roasted as a side dish.
16. Garlic
Garlic adds an amazing flavor to any dish but it does more than that. Its secondary metabolites have shown to have superb eating enhancing and disease preventing effects on a lot of common health diseases, such as metabolic disorders, blood pressure, cancer, and diabetes.
Raw garlic has an impressive amount of allicin which helps to reduce the level of lead in the body and cut down cholesterol. Garlic goes well with ingredients like olive oil, tomatoes, butter, onions, herbs, lemon, chicken, pork, and shrimp to create a punch of flavor and nutrients
17. Beans
Hiding immense nutrition in their small packages, beans truly punch above their weight class. Packed with magnesium, iron, and potassium, these protein powerhouses double as blood sugar regulators.
They are a perfect addition to nearly any meal, beans stealthily boost heart health and keep hunger pangs at bay—a stealthy superfood for diabetes management and maintaining an ideal weight.
Beans can serve as an alternative to meat based proteins, Beans fried together with eggs, tomatoes, and spices create a hearty breakfast. With their versatility, convenience, and nutrition, beans shine in both vegetarian and meat-based dishes!
18. Almonds
Almonds like any other nuts contain a lot of healthy fats and are a great source of antioxidants. They are rich in essential nutrients that help keep the heart healthy, lower cholesterol, enhance your skin health, and boost memory.
Almonds can be added to your list of delicious healthy food as they are so versatile – you can sprinkle them on yoghurt, blend them into smoothies, bake them into muffins, coat protein like chicken and fish for crunch, or simply snack on roasted almonds with spices for a nutrients-packed treat.
19. Walnuts
Walnuts are a good source of omega-3 fatty acids, fiber, and antioxidants needed for brain and heart health function. They are considered one of the most nutritional nuts packed with necessary vitamins and minerals.
Image Source – TIMES FOOD
Walnuts with their woodsy, slightly sweet flavor and crunchy texture serve as a great addition to salads, pestos, baked goods, yoghurts, cereals, granolas, and trail mixes.
20. Flex seeds
With exceptional dietary fiber content, flaxseed promotes healthy digestion and regularity. Adding just a spoonful can ease symptoms of constipation. These seeds contain a great hit of omega-3 fatty acids found in fatty fish.
Flax seeds can be added to yoghurt, oatmeal, smoothies, baked goods, pancakes, veggie burgers, breading for proteins, homemade crackers, and granolas to provide an extra nutty, crunchy texture and a boost of beneficial fiber, omega-3s, and other nutrients.
FAQ’s
What are the 20 most nutritious foods?
According to the Dietary Guidelines for Americans, 2020-2025. A healthy diet consists of nutrient-dense forms of foods and beverages across all food groups. Here are 20 of the most nutritious foods covering the essential food domains:
- Fruits: Avocados, Berries, Bananas, Watermelon
- Vegetables: Olives, Broccoli, Cucumbers, Sweet potatoes
- Grains: Amaranth, Quinoa, Oatmeal
- Protein: Eggs, Lean meats, Fatty fish like salmon
- Nuts & Seeds: Almonds, Walnuts, Flex seeds
- Legumes: Beans, soybeans, lentils, peas.
- Dairy: low-fat milk, yoghurt, and cheese
- Herbs/Spices: Garlic, ginger, galangal
- Oils: Olive oil, Seafood.
Is there a single food you can survive on?
No, there is no single food that contains all the nutrients humans need for long-term survival. Humans need a balance of macronutrients (protein, carbohydrates, fat) and micronutrients (vitamins, minerals) to sustain their health.
Oluwatumininu Adeyi is a wellness enthusiast, writer and SEO Consultant living in Nigeria. She loves many things including reading, learning new ways to nurture her mind and body, exploring natural remedies, and spending time outdoors in nature. She uses her skills to craft compelling content that engages audiences and drives visibility in search engines.
