
Eating healthy does not have to be boring. There are massive amounts of food that are both healthy and tasty.
Here are the 50 healthiest foods on Earth. Most of them are surprisingly delicious.
1-6: Fruits and Berries
Fruits and berries are among the world’s most popular health foods.
This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.
1. Apples
The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
2. Avocados
Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.
3. Bananas
Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.
4. Blueberries
Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.
5. Oranges
Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.
6. Strawberries
Strawberries are highly nutritious, and are low in both carbs and calories.
They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.
Other Healthy Fruits
There are many other healthy fruits and berries that aren’t listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
7. Eggs
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy (1, 2).
8-10: Meats
It is a myth that meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.
8. Lean Beef
Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low carb diet.
9. Chicken Breasts
Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.
10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.
11-16: Nuts, Seeds and Peanuts
Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight (3, 4).
These foods are crunchy, fulfilling and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.
11. Almonds
The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health (5).
12. Chia Seeds
Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.
14. Macadamia Nuts
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
15. Walnuts
Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.
16. Peanuts
Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight (6, 7).
However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.
17-26: Vegetables
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.
There is a wide variety available, and it is best to eat many different types of vegetables every day.
17. Asparagus
Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.
18. Bell Peppers
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.
20. Carrots
The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
22. Cucumber
The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.
23. Garlic
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function (8).
24. Kale
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
25. Onions
Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More Healthy Vegetables
These weren’t listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.
27-32: Fish and Seafood
Fish and other seafoods tend to be very healthy and nutritious.
They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don’t get enough of.
Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression (9, 10, 11).
27. Salmon
Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.
28. Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
29. Shellfish
Shellfish isn’t eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.
30. Shrimp
Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.
31. Trout
Trout is another type of delicious oily fish, similar to salmon.
32. Tuna
Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.
33-35: Grains
Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.
However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.
Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.
33. Brown Rice
Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.
34. Oats
Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.
35. Quinoa
Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.
36-37: Breads
Most people eat a lot of bread.
For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.
Fortunately, there are several healthy (or at least “less bad”) options available.
36. Ezekiel Bread
Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.
37. Homemade low-carb breads
The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.
38-40: Legumes
Legumes are another food group that has been unfairly demonized in recent years.
It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.
However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them (12).
What we’re left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.
38. Green beans
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
39. Kidney beans
Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.
40. Lentils
Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.
41-43: Dairy
Many people can’t tolerate dairy products.
However, for people who do tolerate them, they are a healthy source of various important nutrients.
Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14).
If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.
41. Cheese
Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat.
42. Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.
43. Yogurt
Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria.
44-46: Fats and Oils
The “war” on fat is lost, and many fats and oils have been making a comeback as health foods.
44. Butter from grass-fed cows
Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.
45. Coconut Oil
Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer’s disease, and has been shown to help you lose belly fat (15, 16).
46. Extra virgin olive oil
Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.
47-48: Tubers
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes
Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.
They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested (17).
48. Sweet potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
49. Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (18, 19).
It is great to use in salad dressings, and to add flavor to meals.
50. Dark Chocolate
Not only is dark chocolate the most delicious food on this list, but it may also be the healthiest.
Dark chocolate is loaded with fiber and magnesium, and is one of the most powerful sources of antioxidants in existence (20).
51. Anything Else?
This is just the tip of the iceberg.
Feel free to leave a comment if you want to add to the list!
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EcoWatch Daily Newsletter
By Katy Neusteter
The Biden-Harris transition team identified COVID-19, economic recovery, racial equity and climate change as its top priorities. Rivers are the through-line linking all of them. The fact is, healthy rivers can no longer be separated into the "nice-to-have" column of environmental progress. Rivers and streams provide more than 60 percent of our drinking water — and a clear path toward public health, a strong economy, a more just society and greater resilience to the impacts of the climate crisis.
Public Health
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTUyNDY3MC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2MDkxMTkwNn0.pyP14Bg1WvcUvF_xUGgYVu8PS7Lu49Huzc3PXGvATi4/img.jpg?width=980" id="8e577" class="rm-shortcode" data-rm-shortcode-id="1efb3445f5c445e47d5937a72343c012" data-rm-shortcode-name="rebelmouse-image" data-width="3000" data-height="2302" />Wild and Scenic Merced River, California. Bob Wick / BLM
<p>Let's begin with COVID-19. More than <a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank">16 million Americans</a> have contracted the coronavirus and, tragically,<a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank"> more than</a> <a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank">300,000 have died</a> due to the pandemic. While health officials encourage hand-washing to contain the pandemic, at least <a href="https://closethewatergap.org/" target="_blank">2 million Americans</a> are currently living without running water, indoor plumbing or wastewater treatment. Meanwhile, <a href="https://www.theguardian.com/us-news/2020/jun/23/millions-of-americans-cant-afford-water-bills-rise" target="_blank">aging water infrastructure is growing increasingly costly for utilities to maintain</a>. That cost is passed along to consumers. The upshot? <a href="https://research.msu.edu/affordable-water-in-us-reaching-a-crisis/" target="_blank">More than 13 million</a> U.S. households regularly face unaffordable water bills — and, thus, the threat of water shutoffs. Without basic access to clean water, families and entire communities are at a higher risk of <a href="https://www.americanprogress.org/issues/green/news/2020/08/05/488705/bridging-water-access-gap-covid-19-relief/" target="_blank">contracting</a> and spreading COVID-19.</p><p>We have a moral duty to ensure that everyone has access to clean water to help prevent the spread of the coronavirus. Last spring, <a href="https://nymag.com/intelligencer/2020/03/coronavirus-stimulus-bill-explained-bailouts-unemployment-benefits.html" target="_blank">Congress appropriated more than $4 trillion</a> to jumpstart the economy and bring millions of unemployed Americans back to work. Additional federal assistance — desperately needed — will present a historic opportunity to improve our crumbling infrastructure, which has been <a href="https://www.theguardian.com/us-news/2020/jun/23/millions-of-americans-cant-afford-water-bills-rise" target="_blank" rel="noopener noreferrer">grossly underfunded for decades</a>.</p><p>A report by my organization, American Rivers, suggests that <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/07/09223525/ECONOMIC-ENGINES-Report-2020.pdf" target="_blank" rel="noopener noreferrer">Congress must invest at least $50 billion</a> "to address the urgent water infrastructure needs associated with COVID-19," including the rising cost of water. This initial boost would allow for the replacement and maintenance of sewers, stormwater infrastructure and water supply facilities.</p>Economic Recovery
<p>Investing in water infrastructure and healthy rivers also creates jobs. Consider, for example, that <a href="https://tinyurl.com/y9p6sgnk" target="_blank">every $1 million spent on water infrastructure in the United States generates more than 15 jobs</a> throughout the economy, according to a report by the Value of Water Campaign. Similarly, <a href="https://tinyurl.com/yyvd2ksp" target="_blank">every "$1 million invested in forest and watershed restoration contracting will generate between 15.7 and 23.8 jobs,</a> depending on the work type," states a working paper released by the Ecosystem Workforce Program, University of Oregon. Healthy rivers also spur tourism and recreation, which many communities rely on for their livelihoods. According to the findings by the Outdoor Industry Association, which have been shared in our report, "Americans participating in watersports and fishing spend over <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/06/30222425/Exec-summary-ECONOMIC-ENGINES-Report-June-30-2020.pdf" target="_blank">$174 billion</a> on gear and trip related expenses. And, the outdoor watersports and fishing economy supports over <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/06/30222425/Exec-summary-ECONOMIC-ENGINES-Report-June-30-2020.pdf" target="_blank">1.5 million jobs nationwide</a>."</p><p>After the 2008 financial crisis, Congress invested in infrastructure to put Americans back to work. The American Recovery and Reinvestment Act <a href="https://thehill.com/blogs/congress-blog/economy-a-budget/25941-clean-water-green-infrastructure-get-major-boost" target="_blank">of 2009 (ARRA) allocated $6 billion</a> for clean water and drinking water infrastructure to decrease unemployment and boost the economy. More specifically, <a href="https://www.conservationnw.org/news-updates/us-reps-push-for-millions-of-restoration-and-resilience-jobs/" target="_blank" rel="noopener noreferrer">an analysis of ARRA</a> "showed conservation investments generated 15 to 33 jobs per million dollars," and more than doubled the rate of return, according to a letter written in May 2020 by 79 members of Congress, seeking greater funding for restoration and resilience jobs.</p><p>Today, when considering how to create work for the <a href="https://www.bls.gov/news.release/pdf/empsit.pdf" target="_blank" rel="noopener noreferrer">10.7 million</a> people who are currently unemployed, Congress should review previous stimulus investments and build on their successes by embracing major investments in water infrastructure and watershed restoration.</p>Racial Justice
<p>American Rivers also recommends that Congress dedicate <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/07/09223525/ECONOMIC-ENGINES-Report-2020.pdf" target="_blank" rel="noopener noreferrer">$500 billion for rivers and clean water over the next 10 years</a> — not just for the benefit of our environment and economy, but also to begin to address the United States' history of deeply entrenched racial injustice.</p><p>The <a href="https://www.epa.gov/npdes/sanitary-sewer-overflows-ssos" target="_blank" rel="noopener noreferrer">23,000-75,000 sewer overflows</a> that occur each year release up to <a href="https://www.americanrivers.org/2020/05/fighting-for-rivers-means-fighting-for-justice/#:~:text=There%20are%20also%2023%2C000%20to%2075%2C000%20sanitary%20sewer,to%20do%20with%20the%20mission%20of%20American%20Rivers." target="_blank" rel="noopener noreferrer">10 billion gallons of toxic sewage</a> <em>every day</em> into rivers and streams. This disproportionately impacts communities of color, because, for generations, Black, Indigenous, Latinx and other people of color have been <a href="https://www.scientificamerican.com/article/flooding-disproportionately-harms-black-neighborhoods/" target="_blank" rel="noopener noreferrer">relegated</a> to live in flood-prone areas and in neighborhoods that have been intentionally burdened with a lack of development that degrades people's health and quality of life. In some communities of color, incessant flooding due to stormwater surges or <a href="https://www.ajc.com/opinion/opinion-partnering-to-better-manage-our-water/7WQ6SEAQP5E4LGQCEYY5DO334Y/" target="_blank" rel="noopener noreferrer">combined sewer overflows</a> has gone unmitigated for decades.</p><p>We have historically treated people as separate from rivers and water. We can't do that anymore. Every voice — particularly those of people most directly impacted — must have a loudspeaker and be included in decision-making at the highest levels.</p><p>Accordingly, the new administration must diligently invest in projects at the community level that will improve lives in our country's most marginalized communities. We also must go further to ensure that local leaders have a seat at the decision-making table. To this end, the Biden-Harris administration should restore <a href="https://www.epa.gov/cwa-401#:~:text=Section%20401%20Certification%20The%20Clean%20Water%20Act%20%28CWA%29,the%20United%20States.%20Learn%20more%20about%20401%20certification." target="_blank">Section 401 of the Clean Water Act</a>, which was undermined by the <a href="https://earthjustice.org/news/press/2020/tribes-and-environmental-groups-sue-trump-administration-to-preserve-clean-water-protections#:~:text=Under%20Section%20401%20of%20the%20Clean%20Water%20Act%2C,seeks%20to%20undermine%20that%20authority%20in%20several%20ways%3A" target="_blank">Trump administration's 2020 regulatory changes</a>. This provision gives states and tribes the authority to decide whether major development projects, such as hydropower and oil and gas projects, move forward.</p>Climate Resilience
<p>Of course, the menacing shadow looming over it all? Climate change. <a href="https://media.ifrc.org/ifrc/wp-content/uploads/2020/11/IFRC_wdr2020/IFRC_WDR_ExecutiveSummary_EN_Web.pdf" target="_blank">More than 100 climate-related catastrophes</a> have pummeled the Earth since the pandemic was declared last spring, including the blitzkrieg of megafires, superstorms and heat waves witnessed during the summer of 2020, directly impacting the lives of more than <a href="https://media.ifrc.org/ifrc/wp-content/uploads/2020/11/IFRC_wdr2020/IFRC_WDR_ExecutiveSummary_EN_Web.pdf" target="_blank">50 million people globally</a>.</p><p>Water and climate scientist Brad Udall often says, "<a href="https://www.youtube.com/watch?v=xQhpj5G0dME" target="_blank">Climate change is water change</a>." In other words, the most obvious and dire impacts of climate change are evidenced in profound changes to our rivers and water resources. You've likely seen it where you live: Floods are more damaging and frequent. Droughts are deeper and longer. Uncertainty is destabilizing industry and lives.</p><p>By galvanizing action for healthy rivers and managing our water resources more effectively, we can insure future generations against the consequences of climate change. First, we must safeguard rivers that are still healthy and free-flowing. Second, we must protect land and property against the ravages of flooding. And finally, we must promote policies and practical solutions that take the science of climate disruption into account when planning for increased flooding, water shortage and habitat disruption.</p><p>Imagine all that rivers do for us. Most of our towns and cities have a river running through them or flowing nearby. Rivers provide clean drinking water, irrigate crops that provide our food, power our homes and businesses, provide wildlife habitat, and are the lifeblood of the places where we enjoy and explore nature, and where we play and nourish our spirits. Healthy watersheds help <a href="https://news.un.org/en/story/2020/03/1059952" target="_blank" rel="noopener noreferrer">mitigate</a> climate change, absorbing and reducing the amount of carbon in the atmosphere. Healthy rivers and floodplains help communities adapt and build resilience in the face of climate change by improving flood protection and providing water supply and quality benefits. Rivers are the cornerstones of healthy, strong communities.</p><p>The more than <a href="https://archive.epa.gov/water/archive/web/html/index-17.html" target="_blank" rel="noopener noreferrer">3 million miles</a> of rivers and streams running across our country are a source of great strength and opportunity. When we invest in healthy rivers and clean water, we can improve our lives. When we invest in rivers, we create jobs and strengthen our economy. When we invest in rivers, we invest in our shared future.</p>Trending
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