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Top 50 Healthiest Foods on The

Planet
By Kris Gunnars, BSc |

February, 2015 |

103,189

views

Eating healthy does NOT have to be boring.

There is a massive amount of foods out there 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 worlds 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 worlds 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 arent 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 youre 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 youre 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 dont
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 worlds 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 caroteneantioxidants, 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 worlds 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 werent 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
dont 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 isnt 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 were 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 cant 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 Alzheimers 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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