Effective Healthiest Foods in the World
June 27, 2016
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This list of the healthiest foods in the world
is just a beginning guide a way to understand the essential vitamins and
minerals the human body needs to stay functioning at its best. And as an
added boost these healthy foods are all downright delicious!
Watermelon
Who would have thought that this summertime
treat is also one of the healthier foods you can have? Just be sure not to
overdo it here, because it still contains sugars, even though they are
all-natural, they can still cause a spike in insulin levels if you consume too
much at one time.
Benefits
Although most people enjoy eating watermelon,
and have a rough idea that it’s good for them since it’s a fruit, they aren’t
sure exactly what it’s doing behind the scenes, or how great it is. First, it
rivals tomatoes with its levels of lycopene, a very helpful in battling two big
killers: heart disease and cancer. Aside from that it’s also a good source of
other vitamins that are known to help cut down on free radical damage. It’s
almost entirely fat free, so you can enjoy it without the guilt, as long as you
consider the sugar as stated earlier.
Nutritional Breakdown per 100g
Vitamin A – 11% – Like any fruit worth its
salt, it boosts your vitamin levels.
Vitamin C – 14% – Helping you to get to your daily intake of Vitamin C.
Fat – 0.1 – The most fat-free fruit we’ve seen.
Vitamin C – 14% – Helping you to get to your daily intake of Vitamin C.
Fat – 0.1 – The most fat-free fruit we’ve seen.
Cabbage
Cabbage has been a widely known “health food”
for decades now, and it seems the more studies they run on it, the better it
looks. One of the easiest and tastiest ways to eat more cabbage is to make a
soup out of it. You can also steam it for a great side dish to any meal. One
tip: cut it into smaller pieces so it cooks quicker and is easier to eat.
Benefits
The fiber in cabbage will help to keep your
digestive system operating at its full potential. The antioxidants are the key
on this one as well as almost all of the items on this list, doing battle with
the free radicals that occur as a result of stress and other factors. If you
struggle with high cholesterol you’ll want to pay extra attention to cabbage as
a way to keep it under control. It can also help to prevent or deter cancer due
to its high levels of glucosinolates.
Nutritional Breakdown per Cup
Vitamin C – 61% – A surprising source of
Vitamin C since it usually is associated with fruits.
Folate – 11% – You’ll want to make sure you get just enough, and cabbage really helps.
Protein – 1.3g – Not too much protein, but an interesting source that you might not have known.
Folate – 11% – You’ll want to make sure you get just enough, and cabbage really helps.
Protein – 1.3g – Not too much protein, but an interesting source that you might not have known.
Goji Berries
Many people are just finding out how good
goji berries are for your overall feeling of well-being. You’ll want to find
dried goji berries, and not simply rely on a juice or other product claiming to
contain goji berries in it. They make a great snack to hold you over between
meals, and when compared to drinking phony energy drinks, you can get actual
energy from these, and also be introducing plenty of antioxidants into your
system.
Benefits
Your immune system gets a dose of support
when you eat a serving of goji berries, and you’ll also be helping yourself
beat the onslaught of free radicals that occur as a result of a stressful
environment and processed foods that don’t offer nutritional support to the
body. The benefit that most of us would be interested in is the ability of goji
berries to help us fight fatigue. It’s no wonder that our modern lifestyles
have us burning the candle at both ends, and by eating a food like these
berries you’ll be increasing the amount of time it takes you to wear out.
Nutritional Breakdown per Ounce – Dried,
the most commonly found version.
Vitamin A – 170% of your daily value.
Vitamin C – 20% not quite as good as an orange, but still good.
Protein – 4g – a surprising amount of protein for a fruit.
Vitamin C – 20% not quite as good as an orange, but still good.
Protein – 4g – a surprising amount of protein for a fruit.
Salmon
What makes this fish so special that it
stands apart from all the others? It’s the omega-3 content that does it, and of
course it has the benefit that most fish has of being high in protein. Many
also prefer the delicate, not-so-fishy flavor of salmon to other fish. You’ll
want to stick to Alaskan wild salmon to get the full amount of benefits, and
make sure that you’re not eating smoked salmon as it does not have the same
nutritional benefits as freshly caught and cooked.
Benefits
For those of you that are strength training,
salmon will provide support to your muscle tissue with the protein it contains.
The reason the omega-3s are so important is that they provide vital support to
your heart and circulatory system. You’ll also receive tertiary benefits in the
form of increased memory function and a decrease in the likelihood of
degenerative diseases like Alzheimers. It also helps to make your skin and hair
look their best.
Nutritional Breakdown per 100g – wild
Alaskan, seek this out specifically.
Vitamin A – 9% of your daily needs.
Vitamin B1 – 13% of what you need each day, helps with heart health.
Protein – 20g – making this a fantastic protein source for those lifting weights.
Niacin – 42% of your daily needs, helps to keep your skin and hair tip-top.
Vitamin B1 – 13% of what you need each day, helps with heart health.
Protein – 20g – making this a fantastic protein source for those lifting weights.
Niacin – 42% of your daily needs, helps to keep your skin and hair tip-top.
Spinach
Much has been written about the virtues of
spinach, and rightly so. It’s one of the most nutrient-dense foods you can
eat. It’s also readily available at most local supermarkets, and reasonably
priced. You can get it fresh in the produce section, or you can buy it frozen
in leaf form, and also canned in the canned veggies aisle. The main concern is
getting more of it into your system so you can reap all of the positive
benefits.
Benefits
Right away spinach is going to go to work for
you, providing you with energy, and helping you to fill your stomach without
adding a lot of calories to your daily intake. When you factor in the
phytonutrients working as antioxidants you’re doing yourself a huge favor with
the battle against free radical damage. Not to mention you’re helping to
nourish your body on a cellular level, providing increased energy, and it aids
any weight loss efforts.
Nutritional Breakdown per Cup – Raw,
think fresh leafy greens
Vitamin A – 2813 IU – over half of what you
need daily.
Vitamin K – 145mcg – almost twice as much as needed daily.
Folate – 58.2mcg – a good chunk of your daily requirement.
Vitamin K – 145mcg – almost twice as much as needed daily.
Folate – 58.2mcg – a good chunk of your daily requirement.
Avocado
If you’re not already a fan of avocado,
you should try adding more of it into your life. It tends to be one of the more
expensive items in the produce section, especially if you go the organic route.
It can also be a little tricky to pick the right ones and then consume them
before they go bad. But you don’t have to eat them every day in order to
benefit from them. Adding one or two a week to your diet would be a great
start, and would keep costs down.
Benefits
One of the most referenced benefits of
avocado is their amounts of healthy monounsaturated fat. It’s interesting that
this is a high-fat fruit, as most of them are very low fat or fat free. These
fats actually help you to lose fat, if that’s what you’re trying to do. They also
help you to feel fuller longer, and are not the same sort of fats found in a
cheeseburger. The carotenoid levels help with eye health, and avocados in
general will help stabilize your blood glucose levels so you don’t hit
dangerous peaks and valleys.
Nutritional Breakdown per 100g – Raw
Monounsaturated fat – 10g – This means
roughly 10% of the avocado is healthy fat!
Vitamin B6 – 16% of what you need daily for proper metabolism.
Folate – 22% of your daily requirement, for heart disease prevention.
Vitamin B6 – 16% of what you need daily for proper metabolism.
Folate – 22% of your daily requirement, for heart disease prevention.
Broccoli
The quintessential healthy food,
broccoli has often been referenced as a good side item to add to any meal to
health things up. Just as long as you don’t smother it in butter or cheese it’s
able to retain it’s healthy effects. Steam it up to lock in the flavor, make it
easier to eat, and retain as many nutrients as possible. There are only a few
buying options when it comes to broccoli, you can get it fresh from the produce
aisle or find it in the frozen vegetables section. Either way, opting for
organic is a great idea on this one.
Benefits
The fiber in broccoli will help keep things
in order, digestively speaking, and it is a good non-dairy source of calcium.
The Vitamin C that one serving contains is all that you need for the day, and
this will help your body stave off illnesses. The Vitamin K it has doesn’t get
much press but is important if you want to keep your bones healthy. It’s great
for your eyes and your heart, and can even help to keep cancer away.
Nutritional Breakdown per 100g – Raw
Vitamin C – 150% of your daily
recommendation, so you’re more than covered.
Vitamin B6 – 10% of what you need to keep your metabolism strong.
Fiber – 2.6g – May not seem like a lot, but it’s a tenth of your daily needs.
Vitamin B6 – 10% of what you need to keep your metabolism strong.
Fiber – 2.6g – May not seem like a lot, but it’s a tenth of your daily needs.
Almonds
Almonds provide a go anywhere snacking option
that will help you to feel full between meals, and give you the energy you need
to start the day. Just make sure that when you choose your almonds you’re not
getting the kind that have a lot of salt or oil added like those that are dry
roasted. Go for raw almonds, and don’t overeat them because since they’re
crunchy and snacky it’s easy to keep munching on them.
Benefits
Almonds are often mentioned by fitness
instructors as a way to help feed your muscles, but they also have plenty of
other benefits that makes them worthy of making it onto your daily menu. They
help prevent heart attacks, and can reduce the amount of bad cholesterol
produced in the body. They are a source of healthy fat, and can help your brain
function better. If you weren’t on board already they also help to strengthen
bones and teeth.
Nutritional Breakdown per 100g – Raw
Almonds
Iron – 20% of your daily recommendation, for
those with an iron deficiency.
Protein – 21g – making them good for enhancing lean muscle.
Vitamin B2 – 59% of what is needed daily, helping to give you that energetic feeling.
Protein – 21g – making them good for enhancing lean muscle.
Vitamin B2 – 59% of what is needed daily, helping to give you that energetic feeling.
Beets
Beets are unique because they contain things
that are good for you that are only found in beets. What you’re looking for
here is the beetroot, and not necessarily the pickled beets you’ll find in jars
and on Greek salads. If you’re intimidated by the thought of preparing and
cooking beetroot, there are plenty of recipes online that can show you how it’s
done. It’s worth the time and effort to start incorporating more beets into
your diet.
Benefits
The boron in beets will help put the pep back
in your step, sexually speaking. You’ll also feel a general sense of having
more energy. They are great for nourishing the brain as well, and can assist in
lowering your blood pressure. Because of the broad amount of vitamins and
minerals they contain, you can add them to smoothies to instantly up your
nutrient count without adding to the calories or fat.
Nutritional Breakdown per Cup
Folate – 27% of what you need to help prevent
cancer and heart disease.
Magnesium – 6% of your daily requirement to keep your energy levels up.
Vitamin C – 8% of your daily needs, use other foods on this list to get you there
Magnesium – 6% of your daily requirement to keep your energy levels up.
Vitamin C – 8% of your daily needs, use other foods on this list to get you there
Tomatoes
It’s well known that tomatoes are good for
the body, and the more research that is done on them the more they seem to rank
high on the health-o-meter. There isn’t one specific reason to eat them,
because they help with so many different things. They’re also a very versatile
food, you can add them fresh to a salad, cook them up into a sauce, or drop
them in the blender if you’re making a fruit or vegetable smoothie. Just be
careful that you don’t consider eating ketchup or pizza a way to eat more
tomatoes.
Benefits
The reason tomatoes get so much attention is
that they help with the baddest of the baddies when it comes to health. They
can help prevent cancer, and they can fight off heart disease when eaten on a
regular basis. The lycopene is believed to be what’s helping to avoid cancer,
and an ensemble of vitamins and minerals is responsible for helping your
cardiovascular system.
Nutritional Breakdown per 100
Vitamin A – 17% of your daily requirement, an
effective antioxidant
Vitamin C – 23% RDV – Helps to round out your daily intake of this essential vitamin.
Vitamin B6 – 5% of your daily needs, helps to metabolize your foods.
Vitamin C – 23% RDV – Helps to round out your daily intake of this essential vitamin.
Vitamin B6 – 5% of your daily needs, helps to metabolize your foods.
Eggs
The humble egg has been given far
less credit over the years than it deserves. It is an inexpensive source of low
calorie protein, nutrients and vitamins that come with a range of impressive
health benefits.
Benefits
Despite their low calorie count, eggs are
extremely filling, keeping you fuller for longer, which makes them a great
breakfast option to keep you going until lunch time. Eggs can aid weight
loss, increase good cholesterol and build stronger teeth and bones, as
well as increasing brain health because of the omega-3 fatty acids, vitamins
B12 and D, and choline, which are all essential nutrients for a functioning
brain.
Nutritional Breakdown per Cup
Protein – 6g – A great source of low calorie
protein
Folate – 23g – For brain health and growth
Vitamin A – 4% – for growth and healthy eyes
Iron – 4% – to help carry oxygen around the body
Folate – 23g – For brain health and growth
Vitamin A – 4% – for growth and healthy eyes
Iron – 4% – to help carry oxygen around the body
Sweet Potatoes
Sweet potatoes made it to the big time
when they were featured on Oprah as a superfood that was flying under the
radar. What’s nice about them is that they easy to cook, with lots of wiggle
room for error. They also fill you up, are brimming with vitamins, and contain
fiber which is essential for the proper functioning of your digestive system.
They are a nice addition to any meal, and can provide instant balance since
they fall somewhere between a starch and a vegetable.
Benefits
There are a wide range of benefits for sweet
potatoes, but some of the highlights are that they can help to prevent a heart
attack, keep your skin looking young, help you to feel relaxed, keep your
immune system working well, gives you more energy, and contains antioxidants
that can help reduce the amount of breakdown in your body due to free radicals.
This is why they consistently make lists of superfoods and healthiest
vegetables.
Nutritional Breakdown per 100g
Vitamin A – 384% – almost four times more
than the daily recommendation!
Vitamin C – 33% of what you need daily of this powerful antioxidant.
Protein – 2g – a nice source of plant-based protein.
Vitamin C – 33% of what you need daily of this powerful antioxidant.
Protein – 2g – a nice source of plant-based protein.
Kale
A lot of times kale gets lumped together with
spinach, but it deserves its own ranking on the list of world’s healthiest
foods. While not as ubiquitous as spinach, kale is gaining ground because it is
just as healthy, and even more so in some areas. You can use it the same way as
spinach, as a healthy side dish. You can also add it to smoothies to make them
green and to pack them with vitamins. Some people prefer the taste of kale to
spinach, so an extra bonus there.
Benefits
The reason kale is becoming popular is
because it helps you fill up without a lot of calories to speak of. It doesn’t
have any fat, has plenty of fiber as well as iron and Vitamin K. Because of its
antioxidant content you’ll get anti-inflammatory benefits which helps to reduce
the symptoms of inflammation, while also helping to avoid the rise of certain
diseases. It also helps to restore and maintain an alkaline state.
Nutritional Breakdown per 100g – Fresh
and Raw, the kind found in the produce aisle.
Vitamin A – Double the amount that’s required
daily.
Vitamin C – Twice as much as what you need each day.
Protein – 4.3g – an impressive source of vegetable protein
Vitamin C – Twice as much as what you need each day.
Protein – 4.3g – an impressive source of vegetable protein
Blueberries
Low in calories but high in nutrients,
blueberries have long been considered a ‘superfood’. (Well, since the term was
invented a few years ago, anyway!) These little dark blue berries are among the
most nutrient-dense berries in the world, with fiber, vitamins and manganese.
Benefits
Blueberries are rich in antioxidants, which
protect the body against free radical damage. They are, in fact, believed to
contain the highest antioxidant capacity of any fruits and vegetables that are
commonly consumed. The main antioxidant present in blueberries is flavonoids,
which may assist with weight loss. Blueberries may also
Nutritional Breakdown per Cup
Fiber – 4 grams for healthy digestion
Vitamin C – 24% of RDI for a healthy immune system
Vitamin K – 36% of RDI for strong bones and healthy bodily function
Manganese – 25% of RDI to assist metabolic activity in the body
Vitamin C – 24% of RDI for a healthy immune system
Vitamin K – 36% of RDI for strong bones and healthy bodily function
Manganese – 25% of RDI to assist metabolic activity in the body
Black Beans
Black beans are the only bean to make it onto
our list of the healthiest foods in the world. They’ve been used in Mexican and
Spanish recipes for hundreds of years, and only now is it being discovered how
healthy they really are. They are now a popular side dish option at most restaurants,
so it’s easy enough to swap out fattening or unhealthy menu items with this
super food.
Benefits
It’s commonly understood that fruits and
vegetables contain antioxidants, but surprisingly enough black beans contain
them as well. Beans in general are good to add to your diet, as they are a
carbohydrate that is digested more slowly, so you feel fuller longer and
helping to stabilize blood sugar levels. This is crucial for those that have
been told they run the risk of getting diabetes, and it also helps weight loss
efforts which brings a host of additional benefits. They also contain fiber
which helps to regulate your digestive system.
Nutritional Breakdown per 100g
Calcium – 6% – A great non-dairy source of
calcium.
Protein – 8.2g – This represents a great source of non-animal protein.
Fat – 0.3g – The low fat content of black beans is great for maintaining a healthy weight.
Protein – 8.2g – This represents a great source of non-animal protein.
Fat – 0.3g – The low fat content of black beans is great for maintaining a healthy weight.
Now that you know the super foods you should
be eating. Keeping it balanced is also important, and there’s no need to
“overdose” on certain foods just because they’re good for you. Thank you!
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