A List of the Most Nutritious Foods

Fruits and Vegetables

A large portion of the world's most nutritious foods come from the fruit and vegetable food group. Among the top options include leafy greens like spinach and kale, orange- and yellow-skinned produce such as squash and apricots, tropical fruit, melon, all varieties of berries, tomatoes and citrus fruits. Other options include asparagus, avocado, beets, broccoli, brussels sprouts, garlic, green beans, eggplant, fennel, sea vegetables, yams, apples, bananas, figs, kiwi, pears, prunes, plums and raisins.

Limiting greasy foods and drinking more water are fine in your attempt to eat healthy, but these actions are really only part of the work. Whether you want to lose a little weight or simply feel better, you should add a variety of the most nutritious foods to your diet for the full effect. Nutritious foods can elevate your mood, reduce your risk of disease and improve your mind.

Sweet Potatoes

Sweet potatoes are packed with nutrients such as iron, potassium and vitamin C. They are also full of heart-healthy and digestive-regulating fiber. Furthermore, a single sweet potato has a full day's value of the antioxidant vitamin A.

Greek Yogurt

Greek yogurt is one of the healthiest foods because it packs in loads of nutrients for relatively few calories. Just one serving is a good source of calcium, protein and several vitamins. It also contains healthy bacteria, offered referred to as active cultures. Purchase the plain, nonfat variety as others are loaded with sugars and contain fewer nutrients.

Yogurt is made using healthy bacteria called probiotics. Probiotics help regulate the digestive system and may even help the body absorb nutrients more effectively, according to Forbes. Yogurt is also full of calcium, protein and vitamin D---the same nutrients found in milk.

Salmon

Salmon packs a healthy dose of omega-3 fatty acids. Not only are omega-3 fatty acids an antioxidant---capable of staving off cancer---they also have the ability to elevate your mood, according to Health magazine.

 

 

Berries

Raspberries, blueberries and blackberries have similar nutritional makeups. These tasty summer berries have plenty of vitamin C, fiber and folic acid. They also contain the antioxidant anthocyanin, which may help prevent chronic conditions such as heart disease, according to "Superfoods to the Rescue!" in the Calgary Herald.

Cherries

 

Like blueberries, cherries are another powerful source of antioxidants. According to NutritionData.com, they contain vitamins A and C, calcium and iron. The USDA notes that they may also be beneficial in reducing inflammation. Too much inflammation in the body is attributed to various conditions including arthritis, asthma, many cardiovascular problems and acne.

Avocados

You may have heard that avocados are high in fat, but it is important to understand that this is a healthy type of fat. In fact, eating avocados can actually shrink your waistline, according to nutritionist Cheryl Forberg. Avocados contain vitamins B6, E and K, magnesium, potassium and folate and also provide a good supply of fiber and protein. Furthermore, this amazing fruit has plant sterols, which aid in lowering cholesterol.

 

Eggs

It is well known that eggs are high in protein. However, eggs also provide some unique nutrients like choline and lutein. Lutein is crucial to eye health, while choline helps your memory.

Almonds

Almonds are one of the most nutritious snacks. They contain vitamin E, protein and healthy fat. Because they're such a rich source of nutrients, almonds keep the stomach feeling full for longer, which helps control hunger pains. Almonds can also reduce the risk of cancer, heart disease and diabetes according to Dr. Perricone. Try to eat a handful of unsalted almonds daily to reap all of the amazing health benefits.

 Leafy Greens

Leafy greens, like spinach and arugula, contain a variety of nutrients such as magnesium, folate, iron and vitamins A and C. A mixture of leafy greens in your diet may ward off heart disease and diabetes due to the phytonutrients contained in these vegetables.