10 most nutritious foods
Almonds provide plenty of nutrients, including:
2. Brazil nuts
Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.
These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack.
A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.
They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.
Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack.
Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.
In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity.
Research has found that the cereal’s soluble fiber content helps lower cholesterol levels and reduce cardiovascular risk factors.
People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties.
5. Wheat germ
Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.
Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.
Wheat germ is high in several vital nutrients, including:
- vitamin E
- folic acid
- fatty alcohols
- essential fatty acids
Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:
Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 study.
However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed.
Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.
However, some studies have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease.
People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick.
Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.
In a 2019 review of 16 studies, the authors suggest that consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease. They also found that blueberries might help prevent cardiovascular disease.
Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber.
In one 2018 review of studies, avocados increased levels of high-density lipoprotein, or “good,” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream.
Avocados might also have anticancer properties. A 2019 test tube study of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans.
Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 study.