Top 17 healthy foods

What do you consider as healthy? We all have different understandings and preferences when it comes to healthy eating. Whether what we eat is healthy or not is debatable. This article takes you through some of the top 17 healthy foods you should be eating.

  1. Bananas

Bananas are one of the most affordable and readily available fruits consumed all over the world. These fresh fruits are delicious and have an impressive amount of nutrients that play an important role in a healthy body.

Bananas have been confirmed to help improve blood sugar levels, support heart health, and improve digestion. Many patients who experience constipation are advised to include bananas in their diets as a form of aiding the digestion process.

Bananas, like many other fruits and vegetables, also have high levels of antioxidants. The antioxidants play a vital role in heart health and in reducing the risk of degenerative illnesses.

  1. Beetroots 

Beets are root vegetables packed with many important nutrients. They are, for example, a great source of iron, potassium, vitamin C, manganese, and fiber. This plant is grown in different colors, usually yellow, dark purple, white, and pink. Beetroots are mainly known for their role in improved blood flow in the body and lower blood pressure.

  1. Spinach

Among the many leafy greens consumed across the world, spinach is one nutritious choice. This vegetable is rich in iron, potassium, magnesium, and vitamins C and E. The top most known health benefits of eating spinach include; improving bone health, reducing the risk of growth of cancer cells, and controlling blood glucose, an important role in diabetes patients.

Patients who experience constipation are advised to add spinach to their diet as it also plays a part in improving digestion.

It should, however, be noted that overcooking spinach reduces the number of nutrients and may in turn impact the rules mentioned above. 

  1. Peanuts and peanut butter

Peanuts are rich in natural fats and oils. Consuming cooked, boiled or ground peanuts has many health benefits which include; boosting a person’s heart health and improving blood sugar levels.

Peanuts can help in maintaining weight or losing weight as it improves satiety(the feeling of fullness). It is however advisable to moderate the amount of peanut consumed since it is high in calories and may have negative health effects.

  1. Blueberries

Blueberries are fresh succulent fruits that can be consumed when freshly picked or frozen. Blueberries have been associated with improved mental health. The fruits are said to reduce memory loss, mostly in old age.

These fruits possess other great health benefits that include; maintaining healthy bones, lowering blood pressure, improving skin health, aiding a healthy digestion, prevention of cancer, and managing diabetes among  other benefits.

Blueberries are also known to have high levels of antioxidants just like many other fruits and vegetables.

  1. Mangoes

Mango is one of the most popular stone fruits all over the world. This fruit is believed to be a native to India and SouthEast Asia. 

Mangoes have high nutritional contents and are undoubtedly one of the most delicious fruit there is.

Mangoes are packed with nutrients and are one of the few foods with low calorie levels. This fruit is high in vitamin C, a water-soluble vitamin which is important for the body’s immune system, promotes cell growth and repair, and helps the body absorb iron.

Some of the health benefits of mango include; it contains immune-boosting nutrients, supports heart health, are low in calories, may improve eye health, reduces the risk of certain cancers, and improves digestion among other benefits. This makes it a perfect healthy food that you should eat.

  1. Honey

If you are planning to go natural on your dieting, honey can be a great addition. Honey is a syrupy liquid made from plant nectar by small insects called bees. It is said to be made of 99% pure sugar and small amounts of protein and fiber. 

Honey contains plant compounds known as polyphenols. These compounds are important in promoting good health.

Pure, natural honey that has not gone through processing or heating contains antioxidants. These are useful in neutralizing reactive oxygen species in the body. The ROS build up in cells and confirmed to cause serious damage when not managed. The damage caused contributes to health conditions such as heart disease, premature aging, and type 2 diabetes.

Other health benefits of honey include; helps maintain blood sugar levels, promotes wound healing, helps suppress coughing in children, and can improve heart health. 

If you want to include honey as one of the healthy foods you eat, buy pure, natural honey. An example of these is Manuka honey.

  1. Almonds

If you’re looking for protein-rich and natural healthy foods, almonds fit in the list. Almonds seeds can be eaten raw or added to a sweet dish.

These seeds bring along many health benefits, some of which include; almonds containing unsaturated fats which does not increase the risk of bad cholesterol or low-density lipoprotein(LDL). The unsaturated fats may help blood cholesterol status.

Studies have shown that almonds help increase the levels of vitamin E in the red blood cells and plasma.The other common benefits that make almonds healthy food are; reduce risk of cancer, improves heart health, bone health, and helps control or maintain blood sugar levels in the body. If you intend to lose a few pounds, almonds should be part of your diet. These seeds help in weight loss by promoting satiety(the feeling of fullness) . This means, when you eat almonds, you’re less likely to overeat.

  1. Legumes

There are different edible forms of legumes that are considered to be healthy foods. People  eat leaves, stems, and pods of these plants. There are about 16,000 types of legumes grown all over the world. The most common legumes include; peanuts, clack beans, green peas, soy beans, kidney beans and lentils. 

Legumes boast a wide range of health benefits. They are one of the healthy food examples.

What do you get when you eat legumes? 

These plants are low in fat, have no cholesterol, and are high in calcium.

The commonly known benefits of eating legumes are:

  • They help control weight
  • They can help reduce cholesterol levels and lower blood pressure.
  • Legumes are good for weight loss
  • They help reduce the risk of heart diseases.
  • Legumes can guard the body against type 2 diabetes.
  1. Chocolate MIlk

We all love a smooth tasty drink sometimes. Chocolate milk serves that just right. The consumption of chocolate milk dates back to the 1490’s when freshly harvested cacao was boiled with milk and cinnamon. 

Chocolate milk has high nutrition levels and can make a great healthy food for the family. It is, for example, a great source of important minerals like Calcium, Phosphorus, Potassium, magnesium , and Vitamin D.

The potassium and calcium contents in chocolate milk are important for bone health. Chocolate milk contains proteins and fat which can make you feel full. This will help you eat less and manage your weight.

  1. Kale

Kale is a leafy, green vegetable that is very rich in nutrients. 

It is said to have originated in Eastern Mediterranean (Turkey, Egypt, Israel, Syria, etc ) and Asia Minor (Syria, Iran, Iraq, etc ) where it was cultivated for food. It is said to have descended from a wild cabbage after which it underwent mutations over the years to what we know today.

This happened due to man’s interference through selective breeding, probably to ensure we get benefits such as having an all-year-round growing variety that is easy to grow, inexpensive, and with fuller digestible leaves which are very nutritious.

There are lots of kale varieties around the world but what stands out most about it is that it has more Vitamin C than most vegetables. One may differentiate these kale varieties through the length of the stem and the variety of the leaf.

Many people have avoided this vegetable for a long time, not knowing the nutritional values of Kales which are as follows:

  • Consumption of kales helps in the lowering of cholesterol in the body. Bad cholesterol usually sticks to the walls of the arteries, blocking or narrowing them. A substance found in kales known as bile acid sequestrants blocks bile acid from being absorbed into the blood. Your liver then needs the cholesterol from your blood to make more bile acid. This reduces your cholesterol level.
  • Kale contains two of the most important carotenoids, lutein, and zeaxanthin which are necessary for you to have good eyesight, and also the beta carotene present protects your body from eye conditions such as macular degeneration and cataracts.
  • The benefit of reducing your cholesterol will eventually lead to better heart health due to the elimination of a major factor that affects its normal working.
  • Kales are a very important source of Vitamin K which is necessary for blood clotting.
  • Kales are a good source of plant-based calcium which is necessary for bone health and cellular functions. It is also a good source of magnesium which is good for the heart and is protective against type 2 diabetes because it helps regulate blood sugar. People with low magnesium levels are seen with lower magnesium levels.

To add kales into your diet you can saute kale with garlic and olive oil, create kale crisps, chop the leaves into your salad instead of lettuce or simply blend into a smoothie or a juice

  1. Oatmeal

Doctors and nutritionists highly recommend making oatmeal a part of your diet and having it as your healthy morning meal. The secret is simple: good-quality environmentally-friendly oats help you feel and look better on the inside and out. Oats have some unique properties thanks to the wide variety of vitamins and minerals they contain.

  • Zinc helps cleanse the skin and remove toxins and other harmful compounds. Iron is one of the most important elements for the nutrition and saturation of moisture in skin cells.
  • Magnesium promotes blood circulation and noticeable skin cell renewal. While protein is extremely important, your body also demands carbohydrates and fats, both of which you can find in oatmeal. Oats are also rich in antioxidants that help alleviate itching, inflammation, and high blood pressure. The slow carbohydrates found in oatmeal help curb your appetite and maintain normal blood sugar levels.
  • All those nutrients in oats not only boost your metabolism but also prevent the accumulation of fat and toxins in the body.
  • Thanks to the antioxidants present in oatmeal, the probability of damage to the walls of blood vessels by free radicals is reduced significantly. If you find it boring to just have oatmeal for breakfast every day, you’ll love the recipes we have put together to help you turn a boring oatmeal breakfast into something way more flavorful
  1. FIsh

Fish is one of the most consumed foods all over the world. Fish is served in different ways alongside other foods or dishes. There are different types of fish which vary in both size and shape. Some of the most commonly consumed types of fish are; Tilapia, Nile perch, trout, and mud fish among others.

Some common benefits of eating fish include:

  • Eating one serving of fish each week has been connected to a diminished danger of cardiovascular diseases.
  • Fish is high in omega-3 unsaturated fats, which are fundamental for mind and eye advancement. Pregnant and breastfeeding women are urged to eat more fish as they get a more than sufficient source of omega-3 from fish. 
  • Increased fish intake is connected to reduced depression due to the multiple beneficial nutrients with oily fish containing a special fatty acid known as DHA which helps with memory and can boost your mood and reduce anxiety.
  • Fatty fish is a brilliant source of vitamin D with Salmon proving very popular. Fish store a large quantity of Vitamin D in their liver and fat tissues. 
  • Research shows that children who eat more fish have a lower hazard of asthma. Fatty fish is high in omega-3 fatty acids which have anti-inflammatory properties. Studies show that eating fish just twice a week can significantly decrease lung inflammation in children with asthma.
  • People who eat more fish have a much lower hazard of Age-related macular degeneration which is an eye disease that can blur your central vision. 
  • Preliminary proof demonstrates that eating greasy fish like salmon may improve your rest. Fatty fish may help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleeping and waking cycle.
  1. Mangoes

Mangoes are one of the sweetest tropical fruits that you can ever eat. They are so colorful and come in different flavors, sizes, and shapes making them one of the most popular fruits in the world. Their skin can be eaten though many people prefer not to because they can act as a reservoir for pesticides or are allergic to it.

The consumption of mangoes is very beneficial and here are a few things that you didn’t know about enjoying this wonderful fruit :

  • This pulpy fruit is considered an aphrodisiac because it helps increase virility in men. The Vitamin E present in this fruit helps increase blood flow and oxygen to your genitalia and is important for stamina and energy.
  • Mangoes contain an antioxidant that plays a very important role in eye health preventing damage from macular degeneration.They are also loaded with antioxidants making them very good in keeping your blood sugar levels in check.
  • Mangoes are high in fiber which helps in improving digestion. The fiber in colon cells is what fuels the cells to be healthy and helps the digestive tract flowing by keeping your bowel movements soft and regular. 
  • Vitamin C in mangoes helps in the production of collagen which helps the skin to remain elastic and helps wounds heal as it is the most important protein in connective tissue.
  • Mangoes are also rich in folate which is necessary for cell division making it good for pregnant women as it helps eliminate cases of birth defects.
  • Mangoes are rich in vitamin B6 which helps in improving brain function. They also contain glutamine acid which is used to improve memory and concentration.
  • Mangoes also have a high a high iron content making it very good for people suffering from anemia
  1. Carrots

Carrots are another example of healthy foods. They are root vegetables that occur in different colors, the most common being orange. 

They are eaten raw, cooked or served as pickled vegetables. Carrots have sugar which gives them a sweet taste making them a favorite for many. 

Carrots are a main source of important minerals needed by the body. The minerals present in carrots include;

  • Calcium
  • Vitamin C
  • Potassium
  • Vitamin A
  • Vitamin K

The benefits of carrots are;

  1. They can lower the risk if cancer
  2. They are good for heart health. This vegetable contains antioxidants which are good for the heart. The potassium content plays an important role in maintaining a healthy blood pressure level.
  3. Carrots can boost the body’s immunity. The vitamin C in carrots helps the body absorb iron and prevent infections. The vitamin also promotes the building of antibodies that strengthen the immune system
  1. The fiber in carrots can help lower blood sugar levels and maintain it at a healthy state. The fiber can improve digestion and help constipation victims alter the number of bowel movements they get.
  2. Carrots are rich in calcium and Vitamin K. These two minerals are important for maintaining strong and healthy bones.

Eating too much carrot is not healthy since it can lead to carotenemia, a condition where your skin turns to an orange-yellow color.

  1. Pumpkins
  1. Broccoli

This loved vegetable has existed since the sixth century B.C. It is mostly prepared by microwaving, steaming, sautéing, roasting, and boiling.

This awesome vegetable is one you should consider whenever you need something extra in your meal. Its taste can be best described as herbaceous and earthy. It also has a hint of bitterness at the end but we still love it on our plates and here is why.

  • It is a good source of fiber and protein and contains iron, potassium, calcium, selenium, and magnesium as well as the vitamins A, C, E, K, and a good array of B vitamins including folic acid.
  • Vitamin K is an essential nutrient that is needed for blood clotting. This vitamin plays an important role in keeping our bones healthy and strong. There is consistent evidence that Vitamin K can improve health by increasing bone mineral density and reducing fracture rates in those with osteoporosis.
  • It contains carotenoids that are linked to a reduced risk of age-related eye disorders such as cataracts and macular degeneration. Night blindness is also associated with a deficiency of vitamin A.  Broccoli contains beta-carotene which the body converts to vitamin A.
  • It has been found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. Another study in the US also found that increasing vegetables in the diet, especially cruciferous vegetables like broccoli, could reduce the risk of heart disease
  • These among other health benefits of this vegetable make it one of the most important additions one can make to their daily diet. Despite being only common in some regions, this vegetable has become a favorite for many homesteads, particularly those aware of its rich nutritional value.
Last updated on November 28, 2023