What Are the 10 Healthiest Foods in the World
Eating healthy food is extremely important for your physical, as well as mental, health. These days more and more people are growing health conscious and restaurants around the world are responding by promoting or only serving healthy, organic food. The food that you eat should be packed with all the nutrients required for the optimal functioning of your body. In this oneHOWTO article, we are going to show you what can help you achieve this peak fitness by telling you what are the 10 healthiest foods in the world.
We all are aware of the benefits of green leafy vegetables, and spinach is the greenest of all. Jam packed with loads of vitamins A and K, proteins and minerals, spinach is low in calories and is healthy whether you eat it in frozen, fresh or in canned form. Take a look at the amount of benefits spinach has to understand why it's one of the 10 healthiest foods you can eat:
Spinach has several water-soluble antioxidants such as beta-carotene, which is why it can protect the body from LDL and, according to the Korean Society of Food Science and Nutrition, can prevent damage in leukocytes too, thus being a great aid in several types of cancer. Its alpha-lipoic aid also reduces glucose levels and increases sensitivity to insulin, which is why it's also perfect for people with diabetes.
High in potassium
The amount of potassium in Spinach means it's also highly beneficial to prevent cardiovascular diseases. Spinach in fact reduces the risk of suffering from high blood pressure.
High in vitamin K
Spinach is a must for vegan diets, as it helps calcium absorption from vegetable sources. Vitamin K will also help fight osteoporosis and is a great blood thinner, making it ideal for people with circulation problems.
The fact that Spinach is high in fiber means it helps intestinal transit, so people who commonly suffer from constipation can benefit from this green leafy vegetable.
High in vitamin A
The amount of vitamin a in spinach will help keep both hair and skin healthy by creating the amount of sebum your body needs to keep hydrated and moisturized.
We all have heard of the saying that ‘An apple a day keeps the doctor away’. Apples are high in soluble fiber and vitamin C, which are extremely effective in reducing glucose and blood cholesterol levels. They are also helpful in forming connective tissue collagen, keeping capillaries and blood vessels healthy, and aiding iron absorption.
With 14% of an apple's total RDI, apples are great to lower hypertension,will build up your body's immunity and protects against the flu and common cold effectively. Moreover, for people suffering from respiratory diseases, it can help prevent asthma attacks.
As a single apple can have 4 grams of fiber it is considered perfect for weight loss, as several studies have found that eating apple will keep you full for longer and will help you use weight more effectively.
Although when we think of potassium a banana comes to mind, the fact is that apple also is very high in this substance. Thus, it can help chronic kidney disease and prevent fatigue and irritability.
Apples also contain pectin, which can help absorb fiber and feeds good bacteria to the gut. This means that it protects against obesity and type 2 diabetes.
Walnuts contain a large amount of omega-3 fatty acids, which are extremely helpful in reducing cholesterol. Omega 3’s in walnuts are also proven to help in improving mood, fighting cancer and protecting against sun damage.
The amount of this micronutrient can help fight neurodegenerative diseases, which is why it is a great addition to the diet of elderly people. This antioxidant also boosts your neutral abilities. Walnuts contain 28 mg of polyphenols, no matter if you eat walnuts raw or roasted.
High in omega-3
Walnuts are an incredible vegetable source of omega-3, which helps regulate good cholesterol as well as boosting the creation of red blood cells. Omega-3 also works as a perfect anti-inflammatory.
High in vitamin B
Walnuts are high in vitamin B3 or niacin, with 1.16 micrograms per 100 grams. It is also high in vitamin B6. This is why they can reduce cholesterol and tryglycerides levels as well as improving blood circulation and helping prevent heart attack. B6 also improves the nervous and immune system.
High in serotonin
This neurotransmitter found in walnuts can improve mood and improve the quality of sleep. It boost feel-good hormones, reducing stress and anxiety, as well as improving concentration.
Laden with healthy fats, avocados are widely known to lower down your cholesterol levels. High fiber and folate content in avocados is also responsible for significantly reducing heart disease risks.
High quality protein
A single avocado contains two grams of protein per 100 g, which helps build body muscle and tissue. The fact that it is also a great source of omega-3 also makes it useful to regulate cholesterol levels and help prevent cardiovascular diseases.
The amount of vitamin E in avocado makes it a great antioxidant, and can help keep skin cells from aging. It is also useful to help ward away infections and help in the healing of wounds.
Folic acid helps prevent heart disease and is also a great addition to pregnant women's diets, as it helps in the growth of the foetus.
Again, another food on the list of the healthiest foods in the world that has a high content in fiber, as the importance of good intestinal transit is not underrated, as it also helps regulate levels of glucose and blood sugar.
Blueberries are packed with phytonutrients that are known to be helpful in preventing diseases like diabetes, cancers and heart disease. These low calorie berries are also helpful in improving memory and aiding healthy aging.
High in manganese
Blueberries have a high quantity of this mineral, which prevents blood clotting, helps the body's connective tissue and helps the health of your bones. It also aids the creation of certain antioxidants.
High in resveratrol
There are many proven health benefits of resveratrol. To begin with, it lowers bad cholesterol, reduces inflammation, improves brain health and can help patients with moderate Alzheimer's as well as aiding weight loss by reducing the number of fat cells in our body.
High in vitamin C
In one serving of blueberries, it contains 25% of your daily vitamin C requirements. This means it's great to promote healing and the development of the skin's tissues.
Broccoli is an excellent source of phytonutrients and folate, that are helpful in keeping your heart in good working condition. High vitamin C content in broccoli protects your body cells against damage. Broccoli is also a good source of vitamin A, due to which it is directly linked to improving eye health.
All cruciferous vegetables contain this compound, which is why they taste bitter. However, research has also reveraled that this compound can ston the progression of cancer cells. There have been possible results when using it against pancreatic, esophageal and prostate cancer as well as melanoma.
There are several studies that have proven that the fiber in broccoli can also protect against chronic diseases such as obesity, hypertension, diabetes and gastrointestinal diseases.
This type of antioxidant in broccoli can keep your skin youthful by preventing damage from the sun and pollution. It also boosts the production of collagen.
Salmon is rich in omega 3 fatty acids which protect your heart by reducing risks of forming blood clots. These acids are also helpful in protecting against irregular heartbeats, decreasing triglycerides and decreasing growth of plaques that clog arteries. They also lower your blood pressure and reduce risks of having a stroke. In addition, salmon is also rich in protein, and low in cholesterol and saturated fat.
The only animal product that makes the list of the healthiest foods in the world is salmon, as it is of the most important sources of omega-3 we can find. Each gram of salmon contains 2.3 g of this fatty acid, which will help reduce inflammation as well as reducing the risk of heart disease.
When searching for an animal source of protein, salmon is one of the healthiest options. This will protect the health of your bones and help keep body mass, especially while exercising. Salmon has as much as 25 grams of protein per 100 grams serving.
Although it is just a trace mineral, we sometimes forget the importance of this nutrient in our diet. Selenium can help decrease the amount of thyroid antibodies and reduces cancer risk too.
A single lemon can give you more vitamin C than you need to consume in a day. This strengthens your bones and increase good HDL cholesterol levels in your body. Lemons also contain citrus flavanoids that are helpful in inhibiting cancer cell growth and reducing inflammation.
Per 100g, lemon provides 128% of the daily requirement of vitamin C. Pretty impressive right? This is the reason why lemon is so useful when it comes to relieving cold and fever as well as curing sore throats and dealing with burns on your skin.
Although lemon is not a product we usually eat in high quantities, you should know that it contains 2.8 grams of fiber per 100 g. The main fiber that lemon contains is pectin, which is a soluble fiber that can help lower blood sugar levels and aid digestion.
Another of the properties which makes lemon one of the healthiest foods in the world and that makes this fruit unique is citric acid, which can help prevent the formation of kidney stones.
Red beans, whether dark red kidney ones or small red ones, are excellent sources of iron, potassium and phosphorus. They are also excellent sources of dietary fiber, protein and phytonutrients, that are extremely helpful in promoting a healthy well being overall.
As you may already know, pulses are one of the best sources of iron we can find. Red beans contain 5.3 milligrams of iron, which is 29% of your daily intake. It helps fight anemia, prevents impaired cognitive functions and helps regulate your body temperature.
The high concentration of flavonoids in beans makes it a great aid to fight certain types of cancer and has great anti-aging effects on the body and skin, successfully fighting free radicals.
High in dietary fiber
This legume could not miss out as one of the most important nutrients in these healthy foods, as red beans have 8 grams of dietary fiber per half a cup. The skin is the part of the bean that contains most of the fiber, which will help the function of the gut, which will boost your metabolism.
Wheat germs are parts of grains that are responsible for growth and development of new plant sprouts. Although they are tiny, they contain a lot of nutrients, including thiamin, folate, zinc, phosphorus and magnesium. Whether you take wheat germ in cold or hot cereal, they are also rich in fiber, fat and protein to aid your overall health.
If you have any other recommendations for healthy foods, please share with us in the comments below.
High in essential fatty actids
Wheat germ mainly contains linoleic and alpha linoleic acid, which comprise 9.72% of its composition. The function of these fatty acids is to help your body get rid of fats easier and stop fats from being absorbed by the body.
Wheat germ has a total of 31 grams per 100 grams of wheat germ. This is a very high quality protein source as compared to other plant-based protein. Thus, taking wheat germ will help cellular repair and growth as well as help your body absorb nutrients better.
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