By Kris Gunnars, BSc
It's easy to wonder which foods are healthiest.
A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein and other whole foods, you'll have meals that are colorful, versatile and good for you.
Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.
1–6: Fruits and Berries
Fruits and berries are among the world's most popular health foods.
These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.
Bananas are among the world's best sources of potassium. They're also high in vitamin B6 and fiber, as well as convenient and portable.
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
Oranges are well known for their vitamin C content. What's more, they're high in fiber and antioxidants.
Strawberries are highly nutritious and 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
Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Eggs are among the most nutritious foods on the planet.
Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.
8. Lean Beef
9. Chicken Breasts
Chicken breast is low in fat and calories but extremely high in protein. It's a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you're not eating that many carbs.
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
11–16: Nuts and Seeds
These foods are crunchy, filling, and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E.
They also require almost no preparation, so they're easy to add to your routine.
12. Chia Seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia Nuts
Macadamia nuts are very tasty. They're much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
However, take it easy on the peanut butter, as it's very high in calories and easy to overeat.
Calorie for calorie, vegetables are among the world's most concentrated sources of nutrients.
There's a wide variety available, and it's best to eat many different types every day.
Asparagus is a popular vegetable. It's 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're crunchy and sweet, as well as a great source of antioxidants and vitamin C.
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It's an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.
Carrots are also very high in carotene antioxidants, which have numerous benefits.
Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.
Cucumbers are one of the world's most popular vegetables. They're very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.
Kale has become increasingly popular because it's incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.
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
Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.
27–32: Fish and Seafood
Fish and other seafood tend to be very healthy and nutritious.
They're especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.
Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression ( 9Trusted Source, 10, 11).
Salmon is a type of oily fish that's 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.
Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfishinclude clams, mollusks, and oysters.
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It's also loaded with various other nutrients, including selenium and vitamin B12.
Trout is another type of delicious freshwater fish, similar to salmon.
Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It's perfect for people who need to add more protein to their diets but keep calories low.
However, you should make sure to buy low-mercury varieties.
Although grains have gotten a bad rap in recent years, some types are very healthy.
Just keep in mind that they're relatively high in carbs, so they're not recommended for a low-carb diet.
33. Brown Rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world's population. Brown rice is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.
Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits.
Quinoa has become incredibly popular among health-conscious individuals in recent years. It's a tasty grain that's high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.
Many people eat a lot of highly processed white bread.
For those trying to adopt a healthier diet, it can be extremely challenging to find healthy breads. Even so, options are available.
36. Ezekiel Bread
Ezekiel bread may be the healthiest bread you can buy. It's made from organic, sprouted whole grains, as well as several legumes.
37. Homemade Low-Carb Breads
Overall, the best choice for bread may be that which you can make yourself. Here's a list of 15 recipes for gluten-free, low-carb breads.
Legumes are another food group that has been unfairly demonized.
While it's true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation (12).
Therefore, legumes are 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 fiber and various vitamins and minerals. Make sure to cook them properly, as they're toxic when raw.
Lentils are another popular legume. They're high in fiber and among the best sources of plant-based protein.
For those who can tolerate them, dairy products are a healthy source of various important nutrients.
If the dairy comes from grass-fed cows, it may be even more nutritious — as it's higher in some bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.
Cheese is incredibly nutritious, as a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. For many, it's 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. What's more, it's one of the best dietary sources of calcium.
Yogurt is made from milk that's fermented by adding live bacteria to it. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
44–46: Fats and Oils
Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.
44. Butter From Grass-Fed Cows
Butter from grass-fed cows is high in many important nutrients, including vitamin K2.
45. Coconut Oil
46. Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.
They'll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling (17Trusted Source).
48. Sweet Potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They're loaded with antioxidants and all sorts of healthy nutrients.
49. Apple Cider Vinegar
It's great to use as a salad dressing or to add flavor to meals.
50. Dark Chocolate
The Bottom Line
Whether you want to overhaul your diet or simply change up your meals, it's easy to add a number of these foods to your routine.
Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.
If you don't normally challenge your palate, don't be afraid of trying something new.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
By Alexandra Rowles
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By Emily Grubert
Natural gas is a versatile fossil fuel that accounts for about a third of U.S. energy use. Although it produces fewer greenhouse gas emissions and other pollutants than coal or oil, natural gas is a major contributor to climate change, an urgent global problem. Reducing emissions from the natural gas system is especially challenging because natural gas is used roughly equally for electricity, heating, and industrial applications.
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="6bd9fda1316965a9ba24dd60fd9cc34d"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/3KaMnkmf0tc?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
What RNG Is and Why it Matters<p>Most equipment that uses energy can only use a single kind of fuel, but the fuel might come from different resources. For example, you can't charge your computer with gasoline, but it can run on electricity generated from coal, natural gas or solar power.</p><p>Natural gas is almost pure methane, <a href="https://www.eia.gov/energyexplained/natural-gas/" target="_blank">currently sourced</a> from raw, fossil natural gas produced from <a href="https://www.eia.gov/energyexplained/natural-gas/where-our-natural-gas-comes-from.php" target="_blank">deposits deep underground</a>. But methane could come from renewable resources, too.</p><p><span></span>Two main methane sources could be used to make RNG. First is <a href="https://www.epa.gov/ghgemissions/inventory-us-greenhouse-gas-emissions-and-sinks" target="_blank">biogenic methane</a>, produced by bacteria that digest organic materials in manure, landfills and wastewater. Wastewater treatment plants, landfills and dairy farms have captured and used biogenic methane as an energy resource for <a href="http://emilygrubert.org/wp-content/uploads/2019/02/eia_860_2017_map.html" target="_blank">decades</a>, in a form usually called <a href="https://www.eia.gov/energyexplained/biomass/landfill-gas-and-biogas.php" target="_blank">biogas</a>.</p><p>Some biogenic methane is generated naturally when organic materials break down without oxygen. Burning it for energy can be beneficial for the climate if doing so prevents methane from escaping to the atmosphere.</p>
Renewable Isn’t Always Sustainable<p>If RNG could be a renewable replacement for fossil natural gas, why not move ahead? Consumers have shown that they are <a href="https://www.nrel.gov/analysis/green-power.html" target="_blank">willing to buy renewable electricity</a>, so we might expect similar enthusiasm for RNG.</p><p>The key issue is that methane isn't just a fuel – it's also a <a href="https://www.eia.gov/environment/emissions/ghg_report/ghg_overview.php" target="_blank">potent greenhouse gas</a> that contributes to climate change. Any methane that is manufactured intentionally, whether from biogenic or other sources, will contribute to climate change if it enters the atmosphere.</p><p>And <a href="http://doi.org/10.1126/science.aar7204" target="_blank">releases</a> <a href="https://doi.org/10.1016/j.wasman.2019.07.029" target="_blank">will happen</a>, from newly built production systems and <a href="https://theconversation.com/why-methane-emissions-matter-to-climate-change-5-questions-answered-122684" target="_blank">existing, leaky transportation and user infrastructure</a>. For example, the moment you smell gas before the pilot light on a stove lights the ring? That's methane leakage, and it contributes to climate change.</p><p>To be clear, RNG is almost certainly better for the climate than fossil natural gas because byproducts of burning RNG won't contribute to climate change. But doing somewhat better than existing systems is no longer enough to respond to the <a href="https://doi.org/10.1038/nclimate2923" target="_blank">urgency</a> of climate change. The world's <a href="https://www.ipcc.ch/sr15/chapter/spm/" target="_blank">primary international body on climate change</a> suggests we need to decarbonize by 2030 to mitigate the worst effects of climate change.</p>
Scant Climate Benefits<p><a href="https://iopscience.iop.org/article/10.1088/1748-9326/ab9335/meta" target="_blank">My recent research</a> suggests that for a system large enough to displace a lot of fossil natural gas, RNG is probably not as good for the climate as <a href="https://investor.southerncompany.com/information-for-investors/latest-news/latest-news-releases/press-release-details/2020/Southern-Company-Gas-grows-leadership-team-to-focus-on-climate-action-innovation-and-renewable-natural-gas-strategy/default.aspx" target="_blank">is publicly claimed</a>. Although RNG has lower climate impact than its fossil counterpart, likely high demand and methane leakage mean that it probably will contribute to climate change. In contrast, renewable sources such as wind and solar energy do not <a href="https://www.eia.gov/environment/emissions/carbon/" target="_blank">emit climate pollution directly</a>.</p><p>What's more, creating a large RNG system would require building mostly new production infrastructure, since RNG comes from different sources than fossil natural gas. Such investments are both long-term commitments and opportunity costs. They would devote money, political will and infrastructure investments to RNG instead of alternatives that could achieve a zero greenhouse gas emission goal.</p><p>When climate change first <a href="https://www.nytimes.com/1988/06/24/us/global-warming-has-begun-expert-tells-senate.html" target="_blank">broke into the political conversation</a> in the late 1980s, investing in long-lived systems with low but non-zero greenhouse gas emissions was still compatible with aggressive climate goals. Now, zero greenhouse gas emissions is the target, and my research suggests that large deployments of RNG likely won't meet that goal.</p>
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By Charli Shield
When an elephant dies in the wild, it's not uncommon to later find its bones scattered throughout the surrounding landscape.
Elephant Burial Grounds<p>Highly social creatures that form deep familial bonds, elephants have long been observed gathering at the site where a peer or family member has died — often spending hours, even days, quietly investigating the bodies or the bones of other dead elephants.</p><p>Although the popular idea that dying elephants are instinctively drawn to special communal graves — so-called "elephant graveyards" — is a myth, their tendency to go out of their way to visit the bones and tusks of the deceased isn't unlike human rituals at graveyards, says animal psychologist Karen McComb.</p><p>"They spend a lot of time touching and smelling skulls and ivory, placing the soles of their feet gently on top of them, and also lifting them up with their trunks," McComb, who's been studying African elephants for 25 years in Kenya's Amboseli National Park, told DW.</p><p>The most striking part of watching an elephant experience loss, Poole recalls, is the quietude. She still remembers one of the first elephant deaths she witnessed; a mother who birthed a stillborn calf. That elephant stayed with its baby for two days, trying to lift it and defending it from vultures and hyenas.</p><p>"I was so struck by the expression on her face and her body. She looked so dejected. It was really like, 'Oh God, these animals grieve…'. It was just so different," Poole told DW. </p>
Witnessing Emotions in Animals<p>Not all scientists are comfortable concluding that elephants grieve. Among the more than 30 reports of elephant reactions to death that Wittemyer co-reviewed in <a href="https://link.springer.com/article/10.1007/s10329-019-00766-5" target="_blank">a study published in November 2019</a> were accounts of "enormous variation and nuance" he says. "It can be incredibly involved and intricate for extended periods or can be relatively cursory checks."</p><p>In Wittemyer's own experience, it can be difficult not to attribute some kind of emotional experience to the more involved interactions between elephants and their dead.</p><p>He shares the story of an "extraordinary event" involving the death of a 55 year-old matriarch in Kenya in a protected area that happened to be near his place of work. She was visited by multiple unrelated families while she was dying, including another matriarch that exerted such enormous effort attempting to lift her to her feet that she broke her tusk, which Wittemyer says, is "like breaking a tooth." </p><p><span></span>"It was a remarkable example of this heightened emotional state, it was very clearly a very stressful interaction," he says.</p>
A Different Sensory World<p>One factor that limits our ability to fully grasp the way elephants process and respond to loss is our markedly different sensory experiences of the world.</p><p>An elephant's world is fundamentally olfactory — based on smell. Ours is visual. Previous <a href="https://pubmed.ncbi.nlm.nih.gov/25053675/" target="_blank">research</a> has shown elephants possess the most scent receptors of any mammal, and can <a href="https://pubmed.ncbi.nlm.nih.gov/17949977/" target="_blank">use smell</a> to discern the difference between different human tribes from the same local area.</p><p>That could explain why elephants exhibit such interest in sniffing the bones and tusks of others, as a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1617198/" target="_blank">2005 study</a> from McCombs highlighted. When presented with the skulls and ivory of long-dead elephants and those from other large herbivores, including rhino and buffalo, McCombs and her team found elephants approached and were specifically attracted to the remains of their own species. </p><p>Without access to the smells an elephant picks up on, Wittemyer says "an enormous amount of stuff" could be missed by humans when studying these behaviors.</p>
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