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24 Healthiest Foods in the World in 2020

healthiest foods in the world

1. Beans and Legumes

Lentils, peanuts, peas, and all types of beans fall under the top 10 healthiest foods in the world, especially during pregnancy.

These seeds contain most of the vital nutrients your body needs on a daily basis, including proteins, copper, manganese, iron, and copper.

They also have a fair amount of dietary fiber that has numerous benefits, including preventing constipation, maintaining and normalizing bowel health and movements, controlling blood sugar, and lowering cholesterol levels.

2. Green Tea

This miracle healthy food / beverage does it all.

Scientific studies have reported numerous positive effects of consuming green tea, including treating different types of cancers, liver ailments, and heart diseases.

These benefits are related to its high concentration of catechin.

Specifically, green tea can help prevent type-2 diabetes, fat-induced obesity, and coronary diseases.

3. Spinach, Kale, and Other Leafy Green Vegetables

These green, edible plants in the kale family have numerous health benefits.

Other than being a rich source of calcium, magnesium, and vitamin A, B2, C, and K, the vegetables are among the healthiest foods on earth because they contain vital antioxidants, such as zeaxanthin and lutein.

These substances promote sight and prevent age-related eye complications.

Spinach also contains beta-carotene, which fights different cancers and asthma.

Its ability to regulate insulin and glucose levels makes it effective at preventing diabetes.

The high potassium levels in spinach are also effective at lowering blood pressure, making it among the healthiest foods in the world.

4. Salmon and Cod

For decades, salmon and cod have been the perfect healthy diets because they are a source of various nutrients, including proteins, vitamins, and minerals.

A consistent dietary plan than includes salmon as one of the ingredients would undoubtedly generate substantial positive effects on your health.

Additionally, Cod, also known as butterfish, is a rich source of omega-3’s. Experts advise people to consume between 8 to 24 oz (2 to 6 servings) of fatty fish weekly.

5. Fermented Beverages

The trillions of commensal bacteria found in fermented foods are essential to your body because they support the microbiome, thus making fermented drinks among the top 10 healthiest foods on the planet.

It is advisable to stick to naturally fermented healthy foods with live cultures, such as porridge, yogurt, kefir, and kimchi. They are also very satiating and nourishing.

Don’t eat anything your great-great-grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food.. stay away from these.

6. Nuts and grains

Wheat germ, oatmeal, brazil nuts, lentils, and almonds are some of the most nutritious and healthiest foods in the world anyone can consume.

Almonds, for instance, are a rich source of vitamin E, magnesium, dietary fiber, riboflavin, and calcium.

In general, nuts and grains are highly effective at maintaining healthy levels of cholesterol and thyroid function.

They are also are an ideal daily healthy snack because they can be prepared easily.

7. Avocado

Let’s start by making it clear that staying clear of all fats does not necessarily lead to better health and low body weight. In fact, that perception is an absolute myth.

That said, avocados are among the healthiest foods in the world because they contain adequate levels of healthy fats, vitamins, and dietary fibers, all of which work together to lower cholesterol levels.

8. Turmeric, Ginger, and Garlic

I have listed these three healthy foods together because they are mostly used as spices.

Other than their sweet tastes and mouth-watering aromas, they also contain numerous vitamins.

Indeed, turmeric reduces inflammation and pain in arthritis patients.

They also have antioxidant properties, improve digestion, fight certain cancers, and control cholesterol levels.

Experts recommend consuming these spices in unlimited quantities.

9. Dark Chocolate

The benefits of dark chocolate have been widely researched and documented as one of the most healthy foods on earth.

Its high levels of soluble dietary fiber make it among the top 10 healthiest foods on the planet.

However, it should be consumed in moderation due to the high levels of calories and sugar.

It also has a high absorbance capacity of oxygen free radicals, which makes it an excellent source of powerful antioxidants, including flavonols, polyphenols, and catechins.

Finally, dark chocolate enhances the production of nitric oxide, which helps to control blood pressure.

10. Berries

Fruits are an essential part of all healthy diets.

Berries of all kinds, in particular, top the list of foods with powerful antioxidants.

Black raspberries are particularly good at fighting cancers while sea buckthorn berries have high concentrations of vitamin C.

Berries should be consumed as often as possible. About 3 to 4 servings per day (half a cup per serving) are recommended.

11. Potatoes

These tubers are among the healthiest foods in the world because they are loaded with potassium and have almost all nutrients your body needs, including vitamin C.

More so, potatoes, especially boiled potatoes, will keep you feeling satiated for long, which can help prevent excessive snacking.

12. Dairy from grass-fed cows

Grass-fed cows produce milk with high concentrations of many essential nutrients, especially vitamin K2.

13. Chicken

Free-range chicken, especially, is among the top 10 healthiest foods on Earth because it is an excellent source of protein.

This healthy white meat does not cause damaging effects on human health. Therefore, it can be consumed more frequently than red meats such as beef.

However, the method used to prepare chicken determines how nourishing it is. You should minimize or avoid deep-fried chicken.

The skin also contains high levels of unhealthy fat and should be removed.

14. Low-carb bread

Home-made bread has always been the best choice if you have to eat wheat products.

You can find recipes online that you can use to make low-carb, gluten-free bread.

15. Brown rice

Rise is a common cereal grain in many parts of the world.

Indeed, it is a staple food for over half of the global population.

Brown rice is one of the most wholesome foods that are very nutritious and rich in dietary fiber, magnesium, and vitamin B1.

16. Wheat germ

While wheat is not necessarily healthy on its own, wheat germ is definitely one of the healthiest foods in the world.

Wheat germ refers to the seed’s embryo or the part of wheat that grows into a plant during germination.

During seed processing, both germ and bran are milled out.

However, wheat germ is hugely nutritious because it is rich in folic acid, vitamin E, magnesium, zinc, thiamin, essential fatty acids and alcohols, dietary fiber, and phosphorus.

17. Crustaceans

Crustaceans, including shrimp, lobsters, and crabs, make the list of the most nutritious diets.

Shrimps, especially, are low-fat and low-calorie foods that contain generous amounts of protein, vitamin B12, and selenium. They are also high in fiber.

18. Apples

We all know the familiar adage, “an apple a day keeps the doctor away.”

Apples provide an excellent source of vitamin C and numerous antioxidants.

Other than being the perfect healthy snack, apples can also be very filling when eaten between meals.

19. Macadamia nuts

Besides being extremely tasty, macadamia nuts are rich in the much-needed monounsaturated fats, thereby making them a healthy snack

However, they contain lower levels of omega-6 fatty acids as compared to other types of nuts.

20. Cauliflower

This calciferous vegetable is among the healthiest foods in the world because it is very versatile, contains numerous vitamins and minerals, and can be used as an ingredient in many recipes. It is also tasty on its own.

21. Brazil nuts

These are some of the most nourishing diets on the planet due to their high concentrations of carbohydrates, proteins, vitamin E, vitamin B1, zinc, and magnesium.

Brazil nuts are also rich in selenium that helps to maintain thyroid function.

22. Garlic

Garlic contains bioactive organosulfur compounds that enhance vital biological functions, such as improving the immune function, making it among the healthiest foods in the world.

23. Sweet potatoes

These tubers make the list of healthy diets on the planet because they are rich in beta-carotene or vitamin A, dietary fiber, vitamin B6, and vitamin C.

Indeed, they are the most nutritious foods when considering their concentrations of iron, protein, calcium, vitamin A and C, as well as other complex carbohydrates.

24. Cucumber

They are one of the world’s most popular vegetables.

Other than being a healthy snack, they’re very low in both carbs and calories, consisting mostly of water. Cucumbers are also high in fiber.

However, they contain a number of nutrients in small amounts, including vitamin K.

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About the author

Tony Muchangi

Am an entreprenuer, blogger, and freelance writer. While I can write on virtually any topic, I have a specific passion for healthy living ideas, which is why I chose to start HFO. Follow me on social media and let's take this journey together! Thank you for being here!

"If you don't take care of your body, where are you going to live?"

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