Super Healthy Foods Loaded with Health Benefits
When you’re on a diet or trying to lose some weight, you might be stuck thinking that all of the healthy food available is boring, dry, and tasteless.
That couldn’t be further from the truth and there’s actually a huge number of super healthy foods that you can incorporate into your diet that taste delicious and provide a range of health benefits as well.
I write a lot about different vegetables, fruits, nuts, meats, and other food groups on my website here and why it’s important to make sure you’re getting the proper amount of vitamins, minerals, nutrients, antioxidants, proteins, carbs, and healthy fats in your body.
Today, I want to talk about some of the best healthy foods, or “superfoods” as I like to call them, that are out there for you to choose from.
Most of these are going to be delicious and will give you the opportunity to incorporate them into your diet for a more wholesome and healthier lifestyle.
Let’s take a look!
The Best Healthy Foods to Choose From
One of the most common health foods you hear about when you’re looking to start eating healthy is usually some type of berry.
It really doesn’t matter which kind – blueberries, strawberries, blackberries, raspberries – they all come loaded with health benefits and they taste delicious as well.
Strawberries are low in calories, so they’re great to snack on if you’re trying to lose weight, and they’re packed with healthy vitamins and nutrients like fiber, Vitamin C, and manganese.
Blueberries are full of healthy antioxidants, and they’re also low in calorie.
You can add them to a green smoothie for a sweeter, weight-loss friendly, and even more delicious taste.
Raspberries are rich in vitamins, fiber, and antioxidants for a great boost to your energy and immune system.
They also come with high amounts of ellagic acid, which is a compound known to prevent cancerous cells from forming in the body.
Blackberries are one of the healthiest berries you can pick up.
They come with loads of fiber for better digestion, polyphenols for the cancer fighting properties, and they’re low calorie as well, making them a healthy snack choice.
The majority of fruits, even those high in natural sugars like bananas, are still really healthy you for and come with a host of health benefits that leave your body feeling great.
Not only that, but fruit is usually reasonably priced and easy to prepare, so there’s no reason why you can’t up your fruit intake and incorporate a wider range of fruits into your daily diet.
Apples are one of the most popular fruits in the Western Hemisphere and they’re a great choice for snacking because they come loaded with antioxidants as well as being high in Vitamin C and fiber.
They’re filling, low calorie, and can give you that boost of energy you need between lunch and dinner without having to snack on something processed or high in sugar/salt.
Despite being a little higher in sugar compared to some other fruits when it comes to the amount of calories per weight, bananas are still a great health food that you should be eating regularly.
They come loaded with potassium as well as fiber and Vitamin B6, making them a good choice if you’re looking to improve your digestion and brain health.
When it comes to meeting your daily recommended intake of Vitamin C, it’s hard to go wrong with oranges.
They’re also a great source of fiber, loaded with antioxidants, and they can be eaten raw, used in a salad, or blended up in a smoothie.
Cherries are one of my favorite fruits and whenever they’re on sale during the summer I always try to pick up as much as I can for the great taste and many health benefits.
They’re loaded with powerful antioxidants, cancer preventive compounds, and they offered quite a few other benefits such including anti-inflammation properties, better sleep thanks to the Melatonin levels, and even lower risk of stroke.
Another healthy citrus, grapefruit helps to balance your blood pressure and overall helps you to maintain a healthier heart.
It also comes packed with fiber, potassium, vitamin C, and quite a few other heart healthy vitamins and nutrients.
Avocado has really taken off in popularity over the past few years, and it comes loaded with nearly 20 different healthy nutrients, vitamins, and minerals.
The biggest health benefit of avocado is that it has a substantial amount of the healthy monounsaturated fatty acids, so it’s great to add into your diet to get healthy fats into your body for more energy throughout the day.
Taking into consideration the amount of nutrients per weight when it comes to vegetables, you’re going to be hard-pressed to find anything healthier for you.
It doesn’t matter if you’re trying to lose weight, maintain a healthy lifestyle, get your body up to a healthier standard, or you just want to eat more vitamins and nutrients, you definitely want to be incorporating as many different types of vegetables into your daily diet as you can.
Here are some of the healthiest vegetables and vegetable superfoods that you want to start eating right away.
Watercress is literally one of the healthiest foods that you could ever eat and gram for gram it comes loaded with more vitamins, nutrients, and other health benefits compared to any other leafy green and vegetable.
The nutrients in Watercress help your body to better fight cancer and keeps your skin healthy and youthful.
Apart from that, it also comes with high amounts of vitamin K and beta carotene, way more than what you would find in a similar amount of apples or other healthy fruits.
While not as healthy as watercress, spinach definitely deserves a place at the top as one of the best superfood vegetables and it’s a healthy leafy green that you want to be eating on a regular basis.
Spinach is low in calories, making it a great green to toss into your salad if you’re trying to lose weight or eat a better diet, and it’s also very high in iron, protein, zinc, and quite a few other vitamins and minerals.
Another great healthy salad ingredient, tomatoes are full of healthy nutrients like vitamin C and potassium.
They’re low in calories and they help to add some delicious flavor to your salad or any healthy meals that you’re cooking.
I eat broccoli on a daily basis and it’s definitely one of my most favorite cruciferous vegetables.
It’s a really versatile healthy green, because it can be used raw or cooked in a variety of different dishes, and the high fiber content makes it really filling even with just a few hundred grams.
Not only that, but it comes loaded with vitamin C, vitamin K, and plenty of protein per weight compared to other vegetables.
Cucumbers are great because they’re low in calories and full of water and fiber, so you can toss it into a salad or eat them raw while staying hydrated and filling up your stomach without having to worry about your calories too much.
They don’t come with as many nutrients as some other vegetables, although they do come with a decent amount of vitamin K, however it’s the hydration and feeling full from fiber benefits that make cucumber such a great vegetable.
One of the first things I toss into my salad bowl when I’m prepping a huge healthy salad are bell peppers, and I love the fact that they’re delicious and come in a variety of different colors.
Bell peppers are great for the body because they’re low in calories, they taste great cooked or raw, and they come packed with healthy antioxidants that leave your body feeling awesome.
Asparagus is great on the grill, baked, or you can even toss it into a soup for a softer, less pronounced flavor.
It’s low in calories, so it’s a great vegetable for weight loss, and that also comes with high amounts of vitamin K and fiber.
Carrots are a really healthy snack and one of the most popular root vegetables that you can use in a variety of both cooked and raw dishes.
They come full of healthy nutrients, such as vitamin K and fiber, and the carotene antioxidants in carrots also offer a huge amount of health benefits for your body.
Sometimes I love to eat just a few cloves of raw garlic, and the reason why it’s such a good superfood is because of the bioactive compound known as allicin.
This compound offers a range of different biological effects and has a great healthy impact on your immune function (don’t forget to brush your teeth after eating Garlic though because it’s really strong).
Just like with garlic, onions also offer health benefits from the bioactive compounds that they contain.
This has a beneficial impact on your immune system and garlic and onions can help to improve the flavor and taste of the different healthy meals that you’re preparing while still offering some great health benefits.
In the past, and unfortunately even today, eggs are looked at in a bad light because of their supposed high levels of bad cholesterol.
Thankfully, plenty of studies have been done that show that eggs are actually super healthy for you and when it comes to getting those healthy fats and protein into your body, you can’t go wrong with eggs.
A single egg comes packed with protein, and when it comes to nutrients there is heaps of vitamin B2, vitamin D, and other healthy vitamins.
Even the minerals in eggs, like copper, iron, and zinc, provide health benefits from the body when incorporated into your diet.
Given that eggs are so filling, amazing for you, low in calories, and easy to prepare, there’s no reason why you shouldn’t be eating eggs on a regular basis.
Other Healthy Proteins (Meat and Seafood)
There are so many different options to choose from when it comes to the types of meat and seafood that you can incorporate into your diet.
For those of you that are vegan or vegetarian, this section isn’t going to apply to you, but for the rest of us here are some of the best healthy meats that you can start eating to lead a more balanced diet, for more energy throughout the day, and for health benefits.
Keep in mind that you want to avoid any processed meats, and try to stick to the better quality cuts if you can afford it (organic, free-range, hormone-free, etc).
I would eat chicken breasts everyday if I could, but it’s good to eat a diversified diet, so I don’t.
Chicken breast is very high in protein while also being low in fat, especially if you eat it without the skin.
Anybody trying to lose weight it’s going to find a lot of benefits from eating chicken breasts as it’s very filling and per 100 grams there are very few calories compared to other cuts of meat like dark chicken meat and beef.
Speaking of beef, the various lean cuts available provide a low calorie and delicious source of protein that can be prepared in a wide range of different meals and methods.
Depending on where you’re from, lean cuts of red meat can be quite reasonably priced, and you can even go with some of the fatty cuts if you’re going to be slow cooking or if you want to eat more fat for a low carb/keto diet.
Along with protein, beef also comes full of iron and B vitamins that help your body to stay full of energy during the day and encourage better blood flow in your cells.
I don’t eat too much of it myself, but lamb is a delicious tasting meat and a great source of Omega-3 fatty acids.
Most of the lamb you’ll find in your local grocery store is going to be higher priced compared to chicken and beef, although it’s likely going to be grass-fed and a higher quality cut.
Low in calories and delicious, most fish and other types of seafood tends to be quite healthy.
When it comes to healthy fats, such as omega-3 fatty acids, fish are full of it and this helps to keep you energized and feeling full throughout the day.
There’s also plenty of iodine in fish and seafood as well, something a lot of people are missing from their diets.
Overall, people that incorporate a lot of fish and seafood into their diets typically live longer with bodies that are much better equipped at fighting heart diseases, managing depression, and preventing dementia and other brain-related illnesses from taking root.
Tuna is a very popular fish in Canada and the United States with it being available both fresh and in cans at almost every grocery store.
It’s a great fish if you’re trying to lose weight but you still want to eat something delicious without too many calories.
While it is low in fat compared to other types of fish, there is a lot of protein per serving, which gives you more energy and helps to fill you up afterwards.
Salmon is also quite popular in North America thanks to its amazing taste, high amount of nutrients, and variety of different recipes it can be prepared in.
This pink-fleshed fish comes loaded with vitamin D as well as high amounts of protein and omega-3 fatty acids.
Just like with salmon, trout is rather popular and it’s full of healthy fats.
It’s also low in calories, versatile in a wide range of different recipes, and comes with a great amount of amino acids and protein.
Depending on where you’re from, it’s possible that shrimp is readily available, although in some places it can be quite expensive.
Shrimp is very high in protein, low in calories, and full of other nutrients like vitamin B12 and selenium, which provide some great health benefits for your body.
Sardines are a popular, ready-to-eat, and oily fish that come loaded with a lot of nutrients, vitamins, and other benefits.
A serving of sardines is low in calories, high in protein, high in fat, and your body is able to absorb quite a bit of vitamin B12, selenium, phosphorus, and vitamin D for all of the benefits that these nutrients and minerals provide.
I would argue that sardines are one of the world’s healthiest foods and they have a great positive impact on both brain and cardiovascular health when consumed regularly.
Compared to most other foods, the many different types of shellfish offer huge amounts of nutrition which too many people seem to overlook.
Shellfish, like mussels, oysters, and clams come with high amounts of nutrients including things like omega-3 fatty acids, healthy fats, zinc, copper, iron, magnesium, and protein, all of which are great for your body.
Nuts, as well as seeds, are calorie dense and are an amazing healthy source of fats.
When eaten in reasonable quantities, nuts and seeds can help you to lose weight and stay feeling full throughout the day without having to resort on snacking on sugary or carb-loaded foods.
Some of the nutrients found in nuts, like vitamin E and magnesium, quite a few people are deficient in, so it’s a good idea to include them in your diet regularly.
Another great thing about nuts is that there is basically no prep required – you can quickly open up a container and toss them into your lunch bag or ziploc bag for a quick healthy snack on the go.
There are also so many different types of seeds and nuts, and you can find them just about anywhere, making them a great choice even for the most picky of eaters.
Probably the most widely available nut, peanuts are delicious and come loaded with antioxidants, nutrients, and protein.
Of course, if you’re allergic you’re not going to be able to enjoy them, but for everyone else peanuts are a healthy, easy snack.
I would argue they’re one of the healthiest snacks to choose from, and they’re a great source of vitamin E, protein, manganese, folate, and quite a few other vitamins and nutrients.
One thing to watch out for is that peanuts are very dense in calories, so you only need a small amount to get your daily recommended intake or else you could easily throw your daily caloric goal out the window.
Almonds are another tasty nut that you can use in quite a few different recipes, as well as using as a quick snack.
They’re packed with fiber, vitamin E, magnesium, antioxidants, and they provide a surprising benefit for your metabolic health, making them a great choice if you’re looking to lose weight.
A lot of people aren’t too fond of walnuts, although I personally love the taste and texture of them.
They provide your body with a lot of fiber, and quite a few healthy nutrients, vitamins, and minerals.
Not only are they delicious in white chocolate macadamia nut cookies (not healthy of course), but these white nuts are high in monounsaturated fats, giving you plenty of energy throughout the day in the form of a quick, healthy, and easy snack.
Macadamia nuts are also a rich source of manganese, and they’re full of vitamins like vitamin A, vitamin B, antioxidants, folate, and protein.
Coconut oil has really taken off over the past few years with all of the health benefits it offers compared to other oils, and the flesh itself is super good for your as well.
They’re packed with fiber, thanks to the fibrous flesh which helps keep you full and aids digestion, and they’re also a great source of medium-chain triglycerides, a healthy fatty acid that’s great for your brain.
Chia seeds are great to toss into a smoothie or sprinkle over your favorite serving of fruit for a guilt-free nutrients boost.
They’re one of the most nutrient dense foods you can eat, with a single serving of 28 grams coming loaded with 11 grams of fiber and plenty of other healthy nutrients like calcium, manganese, and magnesium.
There are a lot of people avoiding grains these days, with those on the paleo diet, keto, or practicing gluten-free eating shunning grains in favor of whole, less processed foods.
This isn’t necessarily the best course of action, as there are a surprising number of grains that do in fact offer some health benefits for your body.
If you’re on a low-carb diet or trying to avoid carbs altogether, then you’re going to want to skip over this section, but for those of you still eating carbs here are some of the different health benefits of grains that your body can take advantage of.
Oats are a great healthy breakfast food, and they’re rich in nutrients and fiber.
The fiber gives you that nice full feeling, making you less likely to snack during the day, and you’ll find decent amounts of selenium, zinc, magnesium, phosphorus, and other beneficial minerals in oats as well.
People trying to gain weight, lose weight, or just eat healthier always seem to be adding brown rice to their plates along with some broccoli and chicken breast.
Brown rice is a whole grain and provides a decent amount of nutrition with suitable levels of vitamin B1, fiber, and magnesium.
It seems that these days there’s quinoa in everything, and I’m not surprised since when it’s cooked right it can be absolutely delicious.
Quinoa is loaded with fiber and it’s an incredible source of plant-based protein if you’re on a vegan or vegetarian diet and still want to eat a balanced diet with good macros.
There are so many recipes for it as well that it’s hard to go wrong with a nice bowl of quinoa for lunch, dinner, or a healthy snack.
Healthy Fats and Oils
It used to be that people thought that fat was bad for you.
Thankfully, that train of thought has gone away for the most part and people are now starting to incorporate more healthy fats into their diet as well as use a wider variety of healthy oils for cooking.
Extra-Virgin Olive Oil
One of the most popular cooking oils is extra virgin olive oil and it’s also one of the healthiest fats you can consume.
It’s available everywhere, it’s full of monounsaturated fats and antioxidants that are great for the heart and brain.
Another popular cooking fat is coconut oil, and this delicious tasting oil is packed with medium chain triglycerides, an awesome fatty acid that your body loves.
There are quite a few benefits of coconut oil, including better weight loss management and some brain benefits, including some related to Alzheimer’s.
When you’re cooking with it, butter can actually be very healthy, especially if you’re using one that’s organic and grass-fed.
It gives a rich taste to everything and it’s full of healthy fats as well as the much disregarded, though important vitamin K2.
Legumes are something I don’t eat enough of, and when you prepare them properly they can be an affordable plant based protein source while at the same time providing a lot of nutritional value.
One thing to remember about legumes is that they actually contain compounds that can interfere with your digestion as well as how effectively your body can absorb nutrients.
In order to avoid any problems with this, you just need to make sure that you properly prepare any legumes you’re going to eat and some of them require soaking as well to get rid of these compounds.
Otherwise, there are some delicious legumes out there and you should definitely consider introducing them into your diet for a wider variety of different foods and recipes that you can try out.
Lentils are definitely my favorite legume, and also one of the most popular.
They are rich in fiber, have a delicious taste, can be used in a variety of different recipes, and the texture is very interesting compared to most other legumes.
Another thing that’s great about lentils is that they are an incredible source of plant-based protein, which helps to leave you feeling full and fights the urge to binge after you eat.
In Canada and the United States, green beans are very popular and they’re loaded with different healthy vitamins and minerals.
The fiber content of them is very high and become packed with vitamins such as Vitamin A, vitamin C, vitamin K, Vitamin B6, and even folic acid.
One more thing I like about green beans is that they are also loaded with healthy minerals, such as calcium, silicon, iron, copper, potassium, and manganese.
Kidney beans are great because they can be used in quite a few different recipes to add a unique texture as well as more protein.
This is a legume you’re going to want to make sure that you could properly, otherwise you might get an upset stomach from the toxicity of raw kidney beans.
As for the benefits, kidney beans are a great source of fiber, folate, as well as copper.
Personally, I try to avoid dairy because I always run into issues with my skin if I eat too much cheese or drink too much milk.
On the other hand, there are quite a few health benefits of dairy so there’s no need to avoid it completely.
Some diets, such as keto, actually include dairy products and there are so many different options that you can choose from that eating dairy regularly really helps with diversifying your diet.
Yogurt is one type of dairy that I do consume regularly, for all of the benefits that it offers, and I would recommend doing the same if you like yogurt.
Some of the benefits of most dairy products include thing things like healthy minerals, such as calcium, and dairy is loaded with healthy fats and bio-active fatty acids that give you energy throughout the day and help to keep you full.
Depending on the type of yogurt that you’re eating, it can provide idea of health benefits for your gut, and this can have an impact on everything ranging from your mood to your digestion.
It’s a good idea to get some probiotic bacteria into your stomach on a regular basis, eating yogurt often is one way to do it.
Cheese is very high in calories per weight, although it is delicious and full of nutrients so it’s a good food to incorporate into your diet.
Some of the health benefits of cheese are that it’s a great source of protein, calcium, zinc, phosphorus, vitamin A, and vitamin B12, which many of these nutrients are actually lacking in the standard Western diet.
When I recommend milk, I’m always referring to whole milk, where your body is able to better process the healthy fats as well as higher levels of protein compare to what you would find in skim milk or something similar.
Milk is also a great source of calcium and it’s loaded with other vitamins and minerals that your body will benefit from.
If you don’t want to drink milk, you can check out some of the alternatives, such as almond milk.
Root Vegetables (Tubers)
Many popular tubers, otherwise known as root vegetables, are packed with nutrients and can be used in a wide variety of different recipes regardless of where you’re from and what type of food you’re preparing.
Sweet potato is packed with antioxidants and provides a decent amount of vitamin A, vitamin B5, niacin, riboflavin, and of course with the orange flesh it’s very high in carotenoids as well.
There is a little bit of sugar in sweet potatoes, and compared to regular potatoes it is a little bit less calories, so long with the high-fiber that can really help curb your binging and are great to include with your meals for some diversity.
There’s actually nothing wrong with eating regular potatoes, and they come rich in potassium, small amounts of a wide variety of different nutrients, and a surprising amount of vitamin C as well.
Other Healthy Foods You Need to Check Out
If you have a sweet tooth or you just want a little bit of healthy dessert after a meal, dark chocolate tastes amazing and it’s one of the best sources of antioxidants per 100 grams that you could include in your diet.
Dark chocolate is readily available around the world and it also comes packed with magnesium and fiber, making it a great healthy dessert as long as you eat it in reasonable amounts.