Healthy foods are defined primarily by a high content of essential nutrients: in this article you will learn which foods belong to this group.
You may be surprised to learn that a healthy diet does not require expensive superfoods. Instead, you can find healthy foods in your local supermarket. What matters is that products are fresh, whole, and free from contamination. Another essential requirement for a good diet is variety: note that the following selection of healthy foods is only a sample of the many items you should consider including in your diet.
Healthy foods: Nuts
Nuts contain many unsaturated fatty acids and proteins that can reduce the risk of cardiovascular disease, according to the Harvard Medical School.
They are rich in nutrients important for humans: magnesium, vitamin E and B2, iron, calcium and fiber are found, for example, in almonds. Brazil nuts provide the antioxidant selenium as well as vitamin B1, vitamin E, magnesium and zinc.
You can use them as a topping for porridge, yogurt or bowls, or simply as a snack between meals.
Healthy foods: (green) leafy vegetables
Green leafy vegetables, such as spinach, brassicas, lettuce or Swiss chard, are an important component of a healthy diet. Because they contain many essential nutrients such as vitamins A and C, calcium, iron and zinc, they can help protect your body from disease and prevent iron deficiency.
You can incorporate leafy vegetables into your diet by using them in stews or vegetable stir-fries, or by adding them to your salads. They are also suitable for smoothies, especially spinach or kale.
Healthy foods: Fish
Fish is among the healthiest foods. This is due to the omega-3 fatty acids it contains, which are essential building blocks in the body, and its high protein content. Omega-3 fatty acids are mainly present in fatty fish such as salmon, mackerel or herring and can help prevent various heart diseases.
Healthy foods: Berries
Berries, such as strawberries or blueberries, definitely belong on this list because they are rich in antioxidants and fiber. According to a 2019 study, the antioxidant effects of these fruits were associated with a lower risk of cardiovascular disease, Alzheimer’s and cancer.
Healthy foods: Cruciferous vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower or kohlrabi are also considered healthy foods. They are rich in fiber, calcium, potassium and vitamin B9. They also contain secondary plant compounds that can help prevent the development of various diseases, such as diabetes or cardiovascular conditions.
It is important to cook these vegetables gently to preserve their nutrients.
Healthy foods: Whole-grain products
Whole grains are primarily known for their high fiber content, which promotes digestion and quickly produces a feeling of satiety. Due to their B vitamins, minerals and secondary plant compounds, whole-grain products can lower blood cholesterol levels and help prevent diabetes and cardiovascular diseases.
To include whole-grain products in your diet, you can use them in porridge—perhaps together with some nuts and berries—or buy the whole-grain version of bread and pasta. Regional whole grains could include wheat, spelt or rye.