Top 10 Healthiest Foods

Dt. Tanya Punchhi    01-09-2020 Consult

In a world of processed foods like chips, burgers, and sodas, it's not always easy to stick to a healthy nutritious diet. Natural whole foods are the best way to go, whether you are trying to lose weight, maintain a healthy body weight, or just trying to eat healthy. So here's a list of the top 10 healthiest foods on earth.

1. Apples

Eating apples on a daily basis for just six months causes a 4 % increase in good cholesterol (HDL) and a 23 % decrease in levels of bad cholesterol (LDL). Apples are an excellent source of antioxidants, which prevents the damage caused by free radicals in our bodies. These free radicals are also involved in the aging process and several lifestyle diseases such as type 2 diabetes, heart disease, osteoporosis, arthritis, and obesity.

Almonds contain potassium, healthy carbs, dietary fiber, Calcium, Iron, magnesium and Vitamin B-6. A recent review found that the unsaturated fatty acids in almonds help to maintain cholesterol levels and are an excellent heart-healthy snack. 

3. Spinach

Just half a cup of spinach will meet your daily requirement for vitamin K which helps to build strong bones and prevent heart disease. Spinach is a nutrient-dense food that contains a wide variety of vitamins including vitamin A, several B vitamins, and vitamin C. It is also a good source of minerals such as calcium, iron, magnesium, and manganese.

 4. Dark Chocolate

Dark chocolate improves blood flow and lowers blood pressure. Chocoholics everywhere can rejoice - as recent research shows that dark chocolate is a great source of antioxidants and can provide modest heart health benefits. Dark chocolate also improves blood flow and lowers blood pressure which makes it the perfect dessert option for people with blood pressure problems.

5. Bananas

Bananas are often called the poor man's fruit but this fruit should be a part of everyone's diet. The banana is a high-energy fruit that is a good source of healthy carbs. Bananas are also a good source of several B vitamins, vitamin C and healthy protein. This fruit is especially beneficial for bone health as it contains modest amounts of magnesium, manganese, phosphorus, and potassium.

6. Oily Fish

Oily fish are an excellent source of oil-soluble vitamins and omega-3 fatty acids. These oils have cardioprotective effects as they help to prevent heart disease and improve overall heart health. The fatty acids in fish also boost the functioning of the nervous system and they help to reduce the pain and discomfort of inflammatory conditions such as arthritis.

7. Broccoli

Broccoli is high in calcium, potassium, and folate which is why it is one of the best foods for developing kids and pregnant women. Broccoli also contains phytonutrients which reduce the risk of heart disease, certain types of cancer, and diabetes. Broccoli is very high in vitamin C and vitamin K - while vitamin C helps to boost the immune system, vitamin K reduces bone loss and reduces the risk of fractures which is why broccoli should be included in the regular diet plan of any elderly person.

8. Sour Lime

While sour limes are most well known for their high vitamin C content which boosts immunity, recent research shows that compounds called limonoids in sour limes and lemons help to fight several types of cancer including cancer of the mouth, stomach, colon, breast, and lung. The compounds in sour limes also increase "good" HDL cholesterol levels and improve bone health.

9. Lentils

Lentils contain a lot of fiber, folic acid, and potassium which support heart health. Furthermore, the potassium, calcium, and magnesium in lentils decrease high blood pressure naturally which in turn improves heart health. Lentils are also a good source of iron which helps to beat fatigue so the best thing you can do at the end of a long work day is chow down on mum's famous dal makhani!

10. Eggs

Eggs are so nutritious that health experts often refer to them as "nature's multivitamin". Eggs have a high protein content and several "brain nutrients" which is why it is ideal for growing children. Eggs are one of the world's healthiest foods because they contain almost every vitamin and mineral we require, including calcium, iron, potassium, zinc, vitamin A, several of the B vitamins, and vitamin E.