Have you ever wondered What Are the Top 50 Nutritious Foods? I know I have to ensure a well balanced diet. Diets are importance for good health and wellness. It improves the immune system and prevents us from getting illnesses.
The human body requires food to function and perform properly, without food, the body will just shut down on its own. It is said that healthy diets help in preventing some long-term chronic diseases like stoke, diabetes and heart disease which can be very harmful to us.
Healthy diets may contain nutrients that are important to the body, like; Protein which helps to build and repair the body tissues and also helps in the production of hormones that control some functions of the body, Carbohydrate, which are the energy giving food, Fats, which also provides energy, helps in production of tissues and also form a layer beneath our skin protecting the muscles and providing warmth for the body.
It also contains vitamins and minerals, fiber, iron, calcium etc. All the nutrients are needed to be a healthy state. It’s known that our eating habits have a direct influence on our health.
Human beings require three major things to survive, namely, food, clothing and shelter. But, the most important of the trio is food.
Thomas Edison, a well-known inventor and businessman once said, and I quote ‘ The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition’, this shows how important nutrition is to the human body.
There are some foods which are both healthy and delicious, these foods contain the right amounts of nutrients and minerals the body needs. Research has showed that, proper intake of these foods, helps to keep the doctor away.
So What Are the Top 50 Nutritious Foods?
What are the top 50 nutritious foods? This is the list in no particular order.
- Kale
This is a super-rich food; it belongs to the vegetable family. This leafy green is loaded with health boosting nutrients; they help to reduces cholesterol and the risk of cancer. It is high in various vitamins like vitamin K, vitamin A, vitamin C, calcium and fiber. A constant consumption of kale, significantly reduced traces of cardiovascular diseases, according to recent research conducted. It is advisable to add kale to your everyday meals like smoothies and juices.
- Black beans
This is a member of the family of beans, and it’s very high in protein, iron, phosphorus, magnesium and fiber. They help to regulate the blood cholesterol and fight against cancer.
- Pumpkin
Pumpkin is very high in vitamins, especially vitamin A, and carotenoids like beta-carotene which is a good source of protection against cancer and the eyes.
- Spinach
Spinach is a green vegetable that is both delicate and very high in nutrients. It contains a high level of iron, folate, beta-carotene, lutein, various antioxidant elements and very rich in fiber. Just one serving of this green powerful food, has a very high deposit of protein with less calories. You can add it to your pastas, omelets, soups, shakes, vegetable stir- fries, or you can simply steam it with garlic, pepper and olive oil.
- Watercress
This vegetable is loaded with high levels of vitamins, like vitamin A, vitamin C, and other nutrients like zeaxanthin and lutein. The body requires vitamins to perform and function properly.
- Mushrooms
Mushrooms have an exceedingly high nutritional value. They are rich in vitamin D, and selenium, which helps in repairing damaged or worn-out cells in the body.
- Walnuts
Walnuts are nuts which are rich with omega -3 fatty acids. It helps in managing the body cholesterol, they contain antioxidants which helps in protection against body damage. Walnuts are also rich in fiber
- Apples
Apples are filled with fiber and vitamins, especially vitamin C, which boast immune system. They are essential nutrients needed in the body. They also make the perfect snacks, when you are hungry in between meals.
- Almonds
Almonds are loaded with vitamins E, antioxidants, magnesium, fiber and other essential vitamins. They also help in weight lost, and body metabolism.
- Coconuts
Coconuts are very rich in fiber and fatty acids called medium chain triglycerides. Coconuts helps in body metabolism and blood regulation.
- Garlic
Garlic is superfood with many nutritional benefits. It contains a kind of bioactive organosulfur compounds, that helps in improving the immune system and function.
- Barley
Barley is in the family of grains, and it’s very rich in fiber, and other minerals. It helps in lowering blood pressure and maintain good sugar level in the body.
- Quinoa
Quinoa is a seed which contains all the nine essential amino acids, which makes it a complete food. It is also rich in plant-based proteins. This ancient grain, according to research also helps in weight loss and also improve your health.
- Olive oil
Olive oil is an incredible source of monounsaturated fats, which helps in lowering the body cholesterol and reduces the risk of heart diseases, including heart attacks and high blood pressure.
- Sweet potatoes
Sweet potatoes are amazing source of beta-carotene which helps in protection against diseases like cancer and heart problems. They also help in managing and stabilizing blood sugar levels.
- Cabbage
Cabbage is a member of the vegetable family, with little calories, and so many wonderful nutrients. It also has fiber, calcium and vitamin C. it also has antioxidant, which also helps in boosting immune system, protection against
heart diseases, and cancer.
- Kiwi
Kiwis are very rich in vitamins, they have large amount of potassium and phytonutrients. They help in immune boosting and cells repairs, and also helps in fighting diseases.
- Kidney beans
kidney beans are rich in iron, phosphorus and potassium. They are also rich in fiber and protein, which is essential nutrient needed in the body for it to perform and function properly.
- Chard
Chard is packed with essential nutrients needed in the body. They are high in calcium, vitamin A, vitamin K, vitamin B, fiber, potassium and beta-carotene, which helps in repair of worn-out tissue and cells in the body.
- Chia seeds
Chia seeds are packed with so many nutrients. They have very high load of fiber, magnesium, manganese, calcium and other essential nutrients, needed by the body. One of the basics of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. It is very ideal to sprinkle chia seeds into your salad, smoothie, pancake helps to balance the ratio.
- Salmon
Salmon is considered as one of the healthiest foods in the world. Salmon is very rich in protein, selenium, bitsminB12, vitamin D and omega 3 fatty acids. It provides an all-round protection to your health. It helps in fight against stroke, and heart attack.
- Frozen blueberries
Frozen Blu berries are super rich in polyphenol antioxidant called anthocyanins. They help in fighting heart diseases and diabetes.
- Eggs
Eggs have in the past, seen and regarded as unhealthy to the body. But it has been found that they are healthy to the body and they also provide vitamins needed in the body. Eggs are rich in protein, vitamin D, selenium, zinc, iodine, vitamins B and A, and folate. They are also loaded with amino acids, the yolks are also loaded with a fat reducing nutrient called choline.
- Arugula
Arugula is filled with lots of vitamin A, vitamin C, fiber and calcium, which is good for the body and cells repairs.
- Radishes
Radishes are rich in fiber, vitamins, and phytochemicals like indoles, thiocyanates, and nitriles. These phytochemicals help in preventing and fighting of cancers.
- Watermelon
Watermelons are over 80 percent water, but daily consumption of it helps in keeping the heart and aorta healthy.
- Grapes
Grapes helps in fighting heart related problems, like heart attacks and heart failures.
- Tomatoes
Tomatoes are very high in vitamin C and lycopene; these are very effective in reducing the risk of prostate cancer.
- Asparagus
Asparagus helps to protect the liver against toxins, it is filled with amino acids. It is also low in carbs and calories and very rich in vitamin K.
- Chicken
Chicken is one on the healthiest meat out there. It has high deposit of protein and very low fat. Which is good for the overall wellness of the body.
- Brown rice
New research shows that eating brown rice will reduce risk of sudden death, and protection against heart diseases. and protect you from a heart attack.
- Onions
Onions contains high levels of quercetin and anthocyanin, which can help in fighting cancer, and it’s helps in metabolism. Aside their good flavors, they are very popular in recipes around the world.
- Cauliflower
Cauliflower contains phenethyl isothiocyanate, which helps to stop some cancers, especially cervical cancer
- Bell pepper
Bell peppers are a wonderful source of bioactive compounds and antioxidant, it helps in the overall well-being on the body
- Squash
Squash is very rich in manganese, which reduces cholesterol, improve blood clotting, and boost bone formation and immune response.
- Lobster
Lobster contains high levels of selenium, which can help prevent infection and diseases.
- Clams
Clams are very rich in Omega 3 fatty acids, which is required by the body function properly.
- Scallops
Scallops are rich in magnesium, which the body needs to perform various functions.
- Shrimp
Shrimp is a particularly good source of the choline, which helps in memory, mood, muscle control, and other major functions of the brain. It is related to crabs and lobsters, and has a high deposit of other nutrients including selenium and vitamins B12.
- Cantaloupe
Cantaloupe contains over a hundred percent of the vitamin A that the body requires per day. It is also rich in vitamin C.
- Mustard greens
Mustard greens contain over 900 percent of RDI for vitamins A, and vitamins C. They also have many disease fighting nutrients, with the help of high deposit of glycosylate contents. They also help in fights against cancer.
- Green Peas
Green peas contain over a 100 percent of the body daily vitamin C in a single cup, they help in fighting diseases.
- Acai berries
Açai berries are filled with so many levels of antioxidants. Recent studies have showed that it also helps in fight against leukemia.
- Pomegranates
Pomegranates are packed with protein and fiber, they are also rich in anthocyanins, tannins, and high levels of antioxidants, which can help fight weight gain. Put some pomegranate seeds into a salad for an over-the-top flavor, or mix them into a smoothie to boost the beverage’s nutrient content.
- Lemons
Lemons not only do they have rich sweet nice smell, they can also help in weight loss. Just one lemon contains an entire day’s worth of vitamin C, that helps reduce levels stress hormone called cortisol that triggers hunger and fat storage.
- Green tea
Green tea is rich in catechins, specifically EGCG — the name of a group of antioxidative compounds that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells, helps the liver in fat burning capacity. It has also been proven that if you combine exercise with drinking of green tea, it helps greatly in weight loss.
- Ostrich meat
Ostrich meat has been discovered to be extraordinarily rich in in Vitamin B-12, it also contains choline, which helps in fat loss and metabolism. Though, ostrich meat has not been generally accepted, it has less fat deposit than turkey or chicken, and can be found in supermarkets and grocery stores near you.
- Oysters
Oysters have been discovered to contribute to weight loss, thanks to their wonderful and impressive zinc content. It also helps in balancing blood cholesterol level. A study showed that people who consumed about 40 milligrams of zinc per day, experienced impressive weight loss and good blood cholesterol levels.
- Fungi
Fungi are a reliable source of potassium, which is vital for muscle health and recovery, they also help to lower blood pressure and decrease the effects of a high-sodium meal.
- Beets
Beets contain a type of antioxidant called betalains that help repair and regenerate cells in the liver. They are also high in immune-boosting vitamin C, fiber, minerals like potassium, which allows for healthy nerve and muscle function, and manganese, which is good for your bones, liver, kidneys, and pancreas.
This has been What Are the Top 50 Nutritious Foods on earth, and what they provide as the basic nutrients that the body requires to perform well and actively.
There are some other superfoods out there, which carries massive nutritional values, but couldn’t make it to this list, it doesn’t mean they are not good food, but it’s simply means that these ones come first in ranking, when you talk about all round nutrition.
When you are saddled with deciding which food to eat, in other to increase the overall well-being of the body, you can comfortably select from any of these foods which research has shown to contain the essential nutrients.
So, the next time you go to the grocery store, make sure you select as many as possible from the above list. Remember, a healthy body, is a happy body. I hope this answers the question of ‘What Are the Top 50 Nutritious Foods’
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