82 Most Nutritious Foods For Healthy Living

most nutritious foods in the world

82 most nutritious foods in the world include items that people eat regularly, as well as fare with which some individuals are not familiar. Healthy foods fall under many categories, including vegetables, fruits and whole grains. The healthiest foods have a high number of nutrients when compared with the number of calories in each serving.

In addition, most nutritious foods do not contain synthetic, irradiated or artificial ingredients and have not been highly processed. This makes them much healthier than over processed foods that retain little or no of their original nutrients. Please see below the list of 82 most nutritious foods and the benefits they offer:

Browse by Category: Click any of the links below to jump to each category.

Whole Grain Products
Fish and Seafood
Nuts and Seeds
Eggs and Dairy
Other Healthy Most Nutritious Foods


1. Acai Berry

Acai fruit on white background.
Image: dreamstime.com
Serving size: 100 gCalories: 70Total Fat: 5gCarbs: 4gProtein: 1g

The acai berry is a beneficial and powerful super food. It is a large berry–about the size of a grape–and comes from the Brazilian rain forest. Acai berries contain an extremely high level of antioxidants. Antioxidants are substances that prevent cancer by eradicating free radicals in a person’s system. The longer free radicals circulate, the more chance there is of long term damage to one or more bodily systems. The most powerful antioxidant in these acai berries is anthocyanins. This antioxidant also helps to prevent heart disease, diabetes, neurological disorders and certain infections. Acai berries are also great source of potassium, which helps regulate blood pressure.

2. Avocado

82 most nutritious foods: avocado on brown background.
Image: pixabay.com
Serving size: 1 cup sliced avocadoCalories: 234Total Fat: 21,4gCarbs: 12,5gProtein: 2,9g

Once perceived unhealthy due to fat content, avocados are now recognized as a very nutritious food. Few fruits can boast the nutritional content of avocados. This is because one full, medium-sized avocado contains essentially every vitamin and mineral a person needs to stay healthy. Additionally, avocados contain antioxidants, fiber, and “good” fats, such as Omega-9 essential oils. This makes avocados an ideal choice for individuals concerned with heart health.

3. Apricots

82 most nutritious foods: whole apricot fruits.

Serving size: 1 apricotCalories: 17Total Fat: 0gCarbs: 4gProtein: 0g

Many people have heard the term beta-carotene. It is a form of vitamin A that helps ward off various types of cancer, particularly melanoma. Apricots are a perfect snack food, as they not only have very few calories, but are packed with beta-carotene. They also contain fiber, which supports digestive health and helps one feel full longer. However, it is important to eat apricots when they are still somewhat firm. This is because they lose a substantial amount of nutrients once they become too soft.

4. Raspberries

82 most nutritious foods: raspberries.
Image: pixabay.com
Serving size: 1 cupCalories: 64Total Fat: 1gCarbs: 15gProtein: 1g

Raspberries are not only a delicious and tasty treat, but they have high amounts of fiber, vitamin C and a substance called Eelagic acid. Eelagic acid is a type of amino acid that helps prohibit the growth of cancer cells. The high amounts of vitamin C and fiber they contain may also prevent heart disease and high cholesterol. In addition, they contain flavanoids, which help ward off depression and support normal metabolic function.

5. Blueberries

82 most nutritious foods: blueberries on the tree.
Image: pixabay.com
Serving size: 1 cupCalories: 84Total Fat: 0gCarbs: 21gProtein: 1g

Blueberries are another great choice in the berry family and have been proven to offer a variety of health benefits. They contain cholesterol-lowering properties that support cardiovascular health. In addition, the nutrients they contain enhance liver function, quell carbohydrate cravings, and support the human immune system. Blueberries are also rich in antioxidants, vitamin C and vitamin E. These vitamins help prevent certain types of cancer, such as colon cancer and cancers of the blood.

6. Cantaloupe

Cantaloupe in the field.
Image: pixabay.com
Serving size: 1 cup (177g)Calories: 60Total Fat: 0gCarbs: 16gProtein: 1g

A delicious, nutrient-packed food in the melon category, one cup of cantaloupe provides over twice the recommended daily allowance of vitamin C and beta-carotene. These are two powerful antioxidants that stop damage from free radicals and support a healthy immune system. In addition, half a melon has 850 mg of potassium, which helps lower blood pressure and supports proper heart function.

7. Cranberries and Cranberry Juice

82 most nutritious foods: cranberries
Image: pixabay.com
Serving size: 1 cup (100g)Calories: 46Total Fat: 0.1gCarbs: 12 gProtein: 0.4 g
Serving juice: 1 cup (253g)Calories: 117Total Fat: 0.3 g Carbs: 31 gProtein: 1 g

Whole cranberries and cranberry juice help prevent harmful bacteria from growing. For this reason, they are an ideal choice for those who have frequent urinary tract infections or have a weak immune system. In most studies, the benefits are the same, whether one chooses to eat whole berries or consume cranberry juice. They also contain calcium, iron and vitamin A and C.


8. Tomatoes

3 tomatoes on brown background.
Image: pixabay.com
Serving size: 1 large (182g)Calories: 33Total Fat: 1gCarbs: 7gProtein: 2g

Although sometimes considered a vegetable, tomatoes are actually a delicious fruit that contain one of the strongest antioxidants that exists. This antioxidant is called Lycopene, and its consumption may drastically slash a person’s risk of colon, stomach and bladder cancer. Tomatoes also contain high levels of vitamin A and vitamin E. However, in order to absorb these vitamins, tomatoes should be consumed with a small amount of fat. This is because vitamins A, D, E, and K are fat soluble and cannot be absorbed unless fat is present.

9. Raisins

Raisins close up .
Image: flickr.com
Serving size: 1 ounce (28g)Calories: 84Total Fat: 0gCarbs: 22gProtein: 1g

Although often thought of as a children’s snack, raisins are one of the best sources of iron that exist. Iron helps a person’s blood move oxygen through his or her body. A mere half cup of raisins offers the recommended daily allowance of iron for healthy adults. Contain vitamin C, iron and calcium.

10. Figs

Fresh figs on white background.
Image: pixabay.com
Serving size: 1 ounce (28g)Calories: 21Total Fat: 0gCarbs: 5gProtein: 0g

Figs are an optimum source of potassium – 65mg per 1 ounce. These tasty treats also contain high amounts of vitamin B6, which prevents water retention, lowers cholesterol and enhances the production of serotonin. Fresh figs, particularly those that are grown organically, also contain high amounts of fiber to support digestive health. In small amounts they also contain vitamin A, C, K, calcium and iron.

11. Lemons and Limes

Lemon and lime on white background.
Image: pixabay.com
Lemon: 100gCalories: 29Total Fat: 0.30gCarbs: 9.32gProtein: 1.10g
Limes - serving size: 100gCalories: 30Total Fat: 0gCarbs: 11gProtein: 1g

Lemons and limes contain vitamin C, furocoumarins and limonene. These three nutrients all fight free radicals and the development of malignancies. The benefits are the same whether a person consumes lime or lemon juice or eats a slice or two of the fruit itself. Adding lemon or lime juice to salads is a great way to implement this fruit to a balanced diet.

12. Kiwifruit

Fresh kiwifruit on white background.
Image: pixabay.com
Serving size: 1 cup (177g)Calories: 108Total Fat: 1gCarbs: 26gProtein: 2g

Kiwifruit is popular because of its delicious taste and versatility. However, it also contains antioxidants, fiber, and a broad range of phytonutrients, which are vitamins:  (vitamin C – 164mg per 1 cup!) and minerals that support a healthy immune system. Because kiwifruit is very low in calorie, it makes a perfect snack or addition to a healthy meal.

13. Grapes

Red grapes golden brown background.
Image: pixabay.com
Serving size: 10 grapesCalories: 34Total Fat: 0gCarbs: 9gProtein: 0g

Grapes are healthy foods that have been researched extensively by the medical community. Cultivated on virtually every continent on the planet, scientists from various countries have conducted studies about their health benefits. Among the top benefits associated with this delicious fruit are its ability to revamp cardiovascular disease. Grapes, as well as red wine in moderation, are regularly consumed in countries where heart disease is lowest. Additionally, it appears that cancer rates are extraordinarily low among those who eat grapes on a regular basis. For this reason, grapes have made the list of the 82 most nutritious foods of the world.

14. Oranges

Fresh oranges on white background.
Image: pixabay.com
Serving size: 100gCalories: 47Total Fat: 0gCarbs: 12gProtein: 1g

Because of their wide variety of nutrients, oranges are healthy foods that offer nutritional benefits to essentially anyone. This delicious citrus fruit contains more phytonutrients than virtually any other fruit in existence. These include hydroxycinnamic acids, naringenin, hesperetin, flavonoids and a wide variety of polyphenols. In addition, they contain another substance called flavanone. The latter has been shown to lower cholesterol and high blood pressure, as well as decrease inflammation. Finally, oranges are high in vitamin C, which is a potent antioxidant.

15. Strawberries

2 strawberries on black background.
Image: pixabay.com
Serving size: 100gCalories: 32Total Fat: 0gCarbs: 8gProtein: 1g

Both delicious and nutritious, rich in vitamin C, strawberries have a broad spectrum of nutrients. These include a unique combination of anti-inflammatory properties and antioxidants. Research on strawberries has uncovered three major health benefits from this broad spectrum of nutrients: prevention of certain cancers, improved regulation of blood sugar and prevention of cardiovascular disease.

16. Papaya

Whole papaya fruit.
Image: pixabay.com
Serving size: 100gCalories: 43Total Fat: 0.3 gCarbs: 11 gProtein: 0.5 g

Papayas are not only a tasty snack, they are packed with a high number of nutrients and antioxidants. These include vitamin C, vitamin B, carotene, pantothenic acid, folate, magnesium, copper, potassium and fiber. Together, these substances enhance heart health and protect against colon cancer. Additionally, Papaya is rich in a digestive enzyme called papain, which is essential to digestive health. It is also used to treat allergies and sports injuries.

17. Bananas

3 bananas on white background.
Image: pixabay.com
Serving size: 100gCalories: 89Total Fat: 0.3 gCarbs: 23 gProtein: 1.1 g

Bananas are one of the most popular fruits in the world because of their delicious taste. However, they should not be overlooked as a superfood, as they contain potassium, fiber, antioxidants, and flavonoids. In addition, bananas boast high levels of sterols, such as sitosterol, campesterol, and stigmasterol. Sterols are structurally similar to cholesterol but are actually healthy substances. They help block the absorption of dietary cholesterol, which enhances cardiovascular and blood vessel health.

18. Watermelon

Sliced watermelon.
Image: pixabay.com
Serving size: 100gCalories: 30Total Fat: 0.2 gCarbs: 8 gProtein: 0.6 g

Watermelon is a healthy food for a variety of reasons. It is rich in triterpenoids, carotenoids, and flavonoids. These substances are considered “phenolic compounds,” and have strong anti-inflammatory properties. If one had to choose a single fruit to help health conditions such as arthritis or inflammatory bowel disease, watermelon is the best choice. It also contains high levels of lycopene, which helps individuals to maintain clear skin, and supports healthy liver function. Watermelon is also rich in antioxidants.

19. Pears

3 red pears.
Image: pixabay.com
Serving size: 100gCalories: 57Total Fat: 0.1 gCarbs: 15 gProtein: 0.4 g

Although pears do not contain the classic nutrients that may come to mind when one initially thinks of healthy foods. For example, they are not particularly high in antioxidants or Omega-3 essential oils. However, they excel in the phytonutrient category. Phytonutrients support healthy immune function, lower blood cholesterol and protect against depression. Pears also contain something called epicatechins, which are essential to eye health, proper metabolic function, and normal iodine levels.


20. Cauliflower

Cauliflower close up.
Image: pixabay.com
Serving size: 100gCalories: 25Total Fat: 0.3 gCarbs: 5 gProtein: 1.9 g

Cauliflower has not been studied by health experts as much as other cruciferous vegetables, but it has been strongly linked to cancer prevention. In particular, it has been proven to prevent ovarian, colon, breast and bladder cancers. This is likely because the vegetable is high in vitamin A, as beta-carotene, vitamin E and vitamin C. These are three of the most potent antioxidants that exist.

21. Beets

Bunch of beetroot on the bench.
Image: pixabay.com
Serving size: 100gCalories: 43Total Fat: 0.2 gCarbs: 9.6 g Protein: 1.6 g

Beets, frequently eaten pickled or in the traditional Russian soup “borscht,” help protect against birth defects and heart disease. Beets also contain potassium, vitamin B, manganese, and zinc, this colorful root vegetable also prevents certain cancers, particularly colon cancer. Because they are also low calorie and high in fiber, beets have earned a spot on the list of the 82 most nutritious foods in the world.

22. Black Beans

Black beans close up.
Image: pixabay.com
Serving size: 100gCalories: 339Total Fat: 0.9 gCarbs: 63 gProtein: 21 g

Because of their unique and potent combination of fiber and protein, black beans are one of the best vegetables a person can consume. Just one cup of black beans contains 15 grams of fiber and 15 grams of proteins. The outstanding combination of these two nutrients is unrivaled in any other vegetable. Consuming black beans on a regular basis can regulate blood sugar, protect the heart, support healthy digestion and lower blood pressure.

23. Onions

Red and white onion.
Image: pixabay.com
Serving size: 100gCalories: 40Total Fat: 0.1 gCarbs: 9 gProtein: 1.1 g

Onions contain a high level of quercetin is a potent flavonoid. Research shows this nutrient helps prevent colon and breast cancer. Additionally, onions have some of the strongest anticoagulant properties found in any vegetable or fruit. For this reason, they are one of the healthiest foods people can eat if their primary concern is the prevention of stroke or heart attack.

24. Mustard greens

Fresh mustard greens.
Image: pixabay.com
Serving size: 100gCalories: 27Total Fat: 0.4 gCarbs: 4.7 gProtein: 2.9 g

When summarizing the benefits of mustard greens, cancer prevention seems to be a primary advantage. Mustard greens also contain flavonoid antioxidants, carotenes, vitamin K and vitamin A. This places them on the list of the top 82 most healthy foods.

25. Artichokes

Artichoke close up.
Image: pixabay.com
Serving size: 100gCalories: 47Total Fat: 0.2 gCarbs: 11 gProtein: 3.3 g

Artichokes are also on the list of the 82 most nutritious foods. These interesting looking vegetables are rich in silymarin, an antioxidant that prevents skin cancer. They also contain a specific type of fiber that helps to lower cholesterol faster than certain medications. They also contain high amounts of fiber and flavonoids.

26. Olives

Olives on the tree.
Image: pixabay.com
Serving size: 100gCalories: 115Total Fat: 11 gCarbs: 6 gProtein: 0.8 g

Although recognized as a high-fat food, olives are not always acknowledged for the fact that they contain healthy fat. However, one serving provides approximately 75 percent of a monosaturated fat called oleic acid. The latter has been proven to slash the risk of cardiovascular disease by 300%. For this reason, olives are among the best heart-healthy foods available.

27. Ginger

Pieces of fresh ginger.
Image: pixabay.com
Ginger fresh: 100gCalories: 80 Total Fat: 0.75 gCarbs: 17.77 gProtein: 1.82 g
Ginger ground: 100gCalories: 336Total Fat: 4.24 gCarbs: 71.62 gProtein: 8.98 g

Even though it is thought of as a spice, Ginger is actually a root vegetable that contains something referred to as gingerol. This substance can ward off migraines, reduce stomach queasiness, and lessen arthritis pain by blocking prostaglandins. Prostaglandins are inflammation-causing enzymes that contribute to arthritic flareups. Ginger can also help allergy symptoms, act as an anticoagulant and stabilize blood sugar.

28. Broccoli

Fresh broccoli.
Image: freegreatpicture.com
Serving size: 100gCalories: 34Total Fat: 0.4 gCarbs: 7 gProtein: 2.8 g

Broccoli contains Indole-3-carbinol and sulforaphane, both of which are the strongest natural anti-breast cancer substances available for consumption. Broccoli is also rich in beta-carotene, vitamin C and fiber. However, it is important to avoid overcooking this vegetable, as this can lead to the depletion of its natural vitamins.

29. Dried Peas

Yellow dried peas.
Image: pixabay.com
Serving size: 100gCalories: 118Total Fat: 0 gCarbs: 21 gProtein: 8 g

Perhaps not the first vegetable that comes to mind when one is searching for healthy foods, dried peas deserve recognition. A member of the legume family, they are an excellent source of cholesterol-lowering fiber. They also help control blood sugar spikes and may prevent prediabetic individuals from developing the disorder. Dried peas are also high in vitamin B, protein and fiber.

30. Seaweeds – Kelp

Kelp seaweed just harvested.
Image: pixabay.com
Serving size: 100gCalories: 43Total Fat: 0.6 gCarbs: 10 gProtein: 1.7 g

Although various seaweeds do not look all that palatable, both brown and green seaweed is high in nutrients that provide a broad range of health benefits. Seaweed not only has cholesterol-lowering effects but is also good for digestive health. A small amount of seaweed, such as kombu, kelp or nori has a high number of essential minerals and vitamins including iron, calcium, vitamin A, Vitamin E and B 12.

A mere gram of seaweed also provides the recommended daily allowance of iodine, the latter of which is vital to the healthy function of the thyroid gland. Iodine deficiencies can also lead to headaches, unstable pituitary gland function, and development of goiters.

Certain seaweeds also contain substances that may aid with weight loss. For example, a type of seaweed called Kombu is rich in fucoxanthin, which is a pigment that contains fat metabolizing properties. For this reason, consuming seaweed on a daily basis may help certain individuals lose weight. This is because when fat is metabolized quickly, it is more readily available for use as energy before it has a chance to settle in an undesirable location.

Finally, a natural fiber called alginate–which is found in kelp and several other seaweeds– has been proven to reduce fat absorption by 75 percent. It may also help lower high cholesterol levels in otherwise healthy individuals. Considering these health benefits, it is not surprising that various seaweeds are recognized as some of the world’s top nutritious foods.

31. Lima Beans

Green lima beans.
Image: pixabay.com
Serving size: 100gCalories: 115Total Fat: 0.4 gCarbs: 21 gProtein: 8 g

Lima beans are listed as one of the top healthy foods due to their cholesterol-lowering fiber. No other bean has as much fiber in a single serving, making them an excellent choice for those with a variety of conditions. For example, people with high cholesterol, high blood pressure or diabetes may benefit from a daily serving of Limas. Additionally, they are 100 percent fat-free and do not lose any of their nutrients when cooked.

32. Chick Peas

Chick peas close up.
Image: pixabay.com
Serving size: 100gCalories: 364Total Fat: 6 gCarbs: 61 gProtein: 19 g

Although many people assume that chickpeas are high in fiber, they may not realize that most of the fiber they contain is insoluble. This is significant to people searching for healthy foods, as insoluble fiber offers more benefits than soluble fiber. This is because insoluble fiber attaches to fat throughout the digestive system, pushing it through the body before it is absorbed. Therefore, it is much easier to maintain a healthy weight when an insoluble fiber is consumed on a regular basis.

33. Kidney Beans

Kidney beans close up.
Image: pixabay.com
Serving size: 100gCalories: 333Total Fat: 0.8 gCarbs: 60 gProtein: 24 g

Kidney beans are ideal for anyone concerned with trace mineral intake. Trace minerals are necessary to the human body’s detoxifying process and kidney beans score highest in this category. They are particularly rich in the enzymes sulfite oxidase, which detoxifies the kidneys, liver and blood. They are also very high in fiber, and therefore enhance digestive health.

34. Spinach

Fresh spinach in the bowl
Image: pixabay.com
Serving size: 100gCalories: 23Total Fat: 0.4 gCarbs: 3.6 gProtein: 2.9 g

Spinach is one of the world’s 82 most nutritious foods for a variety of reasons. For example, spinach contains high amounts of carotenoids, zeaxanthin, and Lutein, all of which help prevent macular degeneration. Additionally, a Chinese study discovered that individuals who eat spinach on a regular basis age better than those who shun this food. It also contains iron, proteins and important enzymes necessary for muscle and bone health.

35. Navy Beans

Dried navy beans.
Image: pixabay.com
Serving size: 100gCalories: 67Total Fat: 0.7 gCarbs: 13 gProtein: 6 g

Navy beans are a great cholesterol-lowering, fiber filled food. The fiber in beans of this type also prevents blood sugar levels from rising and falling too rapidly after a meal. This makes Navy beans a great choice for diabetics or those with chronic hypoglycemia. Such beans also contain protein, vitamin B1, folate and manganese. Minerals are also present in navy beans, primarily iron, magnesium, copper, phosphorous.

36. Bok Choy

Fresh bok choy.
Image: flickr.com
Serving size: 100gCalories: 13Total Fat: 0.2 gCarbs: 2.2 gProtein: 1.5 g

Bok Choy is a type of cabbage that offers a world of health benefits. It contains high amounts of brassinin, which some studies suggest may help prevent breast tumors. It is also rich in isothiocyanates and indoles, both of which lower excess estrogen levels. Additionally, one cup of this tasty cabbage contains 150 mg of calcium and therefore may help prevent osteoporosis. It is also rich in fiber and trace minerals.

37. Squash

Fresh squash.
Image: pixabay.com
Serving size: 100gCalories: 34Total Fat: 0.13 gCarbs: 8.59 gProtein: 0.95 g

Virtually any type of squash contains high amounts of beta-carotene and vitamin C. This combination may prevent endometrial cancer and reduce the size of an enlarged prostate gland. Squash is also low in fat, high in fiber and rich in amino acids.

38. Romaine Lettuce

Romaine lettuce on white background.
Image: picserver.org
Serving size: 100gCalories: 17Total Fat: 0.3 gCarbs: 3.3 gProtein: 1.2 g

The minerals, phytonutrients, fiber, and vitamins found in romaine lettuce are particularly good for the alleviation or prevention of numerous health complaints. Romaine lettuce is an excellent source of beta-carotene, folate, vitamin K and molybdenum. It is also a rich source of dietary fiber. Additionally, high amounts of iron, copper, potassium, manganese are found in this type of lettuce. Vitamin C, vitamin B 1 and biotin are also found in this green leafy vegetable. Because this combination can prevent or alleviate symptoms of over 50 different diseases, Romaine lettuce has made the list of the 82 most nutritious foods in the world.

39. Lentils

Red and green lentil.
Image: flickr.com
Serving size: 100gCalories: 116Total Fat: 0.4 gCarbs: 20 gProtein: 9 g

Lentils contain a substance referred to as isoflavones. Isoflavones are very helpful in inhibiting the growth of estrogen-fed tumors such as the malignant tumors seen with breast or benign tumors such as fibroids. (AAARRGGGGGHHH) . Additionally, with an impressive nine grams of protein in a mere half cup, lentils are also a terrific source of muscle and bone supporting protein.

40. Potatoes

Raw potatoes.
Image: pixabay.com
Serving size: 100gCalories: 77Total Fat: 0.1 gCarbs: 17 gProtein: 2 g

Although potatoes are a highly popular food source, many individuals eat them in the form of chips or french fries. Even baked potatoes are often loaded down with bacon bits, melted cheese, sour cream, and butter. However, when a baked potato is eaten with a low-fat, healthy condiment it is a very nutritious superfood. This is because it contains high amounts of B vitamins, potassium, and pantothenic acid–a substance that helps the body metabolize fat. Potatoes are also high in dietary fiber, niacin, phosphorus, manganese, vitamin C and magnesium.

41. Pinto Beans

Dried pinto beans.
Image: flickr.com
Serving size: 100gCalories: 347Total Fat: 1.2 gCarbs: 63 gProtein: 21 g

Pinto beans are also on the list of the 82 most nutritious foods. Just a half cup has over 25 percent of one’s daily folate requirement. Folate reduces the risk of birth defects in newborns and protects against cardiovascular disease. Additionally, pintos contain fiber, magnesium and high amounts of protein.

42. Celery

Fresh celery.
Image: picserver.org
Serving size: 100gCalories: 16Total Fat: 0.2 gCarbs: 3 gProtein: 0.7 g

Celery is an essential food source of standard antioxidants, such as manganese, beta-carotene, and vitamin C. However, its phytonutrients are responsible for its place on the 82 most nutritious foods. Many of the phytonutrients celery contains fall under the category of phenolic antioxidants. Over 20 these are found in celery and they have been shown to support a healthy digestive tract, strengthen blood vessels, rid the body of oxidative damage, and prevent inflammatory reactions.

43. Crimini mushrooms

Fresh crimini mushrooms.
Image: pixabay.com
Serving size: 100gCalories: 22Total Fat: 0.3 gCarbs: 3.3 gProtein: 3.1 g

Without a proper balance of white blood cells, the human body cannot protect itself from diseases, allergies, inflammation and bacterial infections. Crimini mushrooms contain unique phytonutrients that support the various activity levels of white blood cells. It is not yet known how it occurs, but studies conducted on this type of mushroom have found that they play a vital role in healthy monocytes, dendrites and macrophages. These three types of cells are the primary white blood cells responsible for a healthy immune system.

44. Kale

Fresh kale.
Image: flickr.com
Serving size: 100gCalories: 49Total Fat: 0.9 gCarbs: 9 gProtein: 4.3 g

Kale has recently made the news for its many health benefits. The latter is primarily due to its exceptional nutrient richness. Kale contains more vitamins and minerals than almost any other food that exists. It contains antioxidants to prevent cell damage, anti-inflammatory properties, and minerals and enzymes necessary for heart and kidney health.

45. Sweet Potatoes

Just harvested sweet potatoes.
Image: pixabay.com
Serving size: 100gCalories: 86Total Fat: 0.1 gCarbs: 20 gProtein: 1.6 g

Not only are sweet potatoes rich and fulfilling, but they also have unique nutritional benefits. Among all healthy foods, sweet potatoes offer the broadest range of vitamins. They also contain high amounts of antioxidants, blood sugar regulating nutrients and anti-inflammatory minerals. Because of the vast array of nutritious substances found in sweet potatoes, they have a positive effect on everything from heart and kidney health to the prevention of allergies, asthma and certain cancers.

46. Brussel Sprouts

Fresh brussels sprouts on the table.
Image: pixabay.com
Serving size: 100gCalories: 43Total Fat: 0.3 gCarbs: 9 g Protein: 3.4 g

Almost always mentioned when healthy foods are discussed, brussels sprouts score particularly high with regard to cancer prevention. This is because the nutrients they contain positively affect three systems in the human body responsible for the prevention of malignancies. These are the body’s antioxidant system, anti-inflammatory system, and detox system. With all these mechanisms work together, it prevents numerous cancers from taking hold, including ovarian, prostate, lung, colon, breast and bladder cancer.

47. Watercress and Arugula

Fresh watercress and arugula.
Image: pixabay.com and flickr.com
Watercress: 100gCalories: 11Total Fat: 0.1 gCarbs: 1.3 g Protein: 2.3 g
Arugula: 100gCalories: 25Total Fat: 0.7 gCarbs: 3.7 g Protein: 2.6 g

Both watercress and arugula contain something called Phenethyl isothiocyanate, which can prevent cardiovascular disease. In addition, both vegetables contain vitamins E, C and beta-carotene, a strong antioxidant trio. However, these leafy greens should not be overcooked, as they may lose some of their nutrients the process.

48. Garlic

Red and white garlic.
Image: pixabay.com
Serving size: 100gCalories: 149Total Fat: 0.5 gCarbs: 33 g Protein: 6 g

For many years, garlic has been regarded as a superfood by nutritionists. This is because it not only lowers blood pressure and stabilizes blood sugar, but also supports a strong immune system. Additionally, it reduces the risk of colon and stomach cancer and can prevent ulcers. Garlic has been useful in lowering high cholesterol, as well. It also boasts substantial amounts of anti-inflammatory properties and is now being studied as a potential remedy for arthritis.

Whole Grain Products Also Among World’s 82 Most Nutritious Foods

49. Brown rice

Dried brown rice.
Image: google.com (free images)
Serving size: 100gCalories: 111Total Fat: 0.9 gCarbs: 23 g Protein: 2.6 g

Researchers at Harvard University have found that consuming a minimum of two servings of brown rice each week can reduce one’s risk of developing type II diabetes by almost 20 percent. However, there are additional reasons why brown rice is one of the world’s most nutritious foods. An example of this is the high fiber content of this type of rice. Fiber has been proven to reduce a person’s risk of breast or colon cancer. This is because fiber attaches itself to specific chemicals that cause these types of cancer, thus preventing it from developing in those areas. Fiber is also beneficial regarding cardiovascular health.

Brown rice also offers about 90 percent of the recommended daily allowance of both selenium and manganese, both of which fight free radicals. Manganese, in particular, contains a substance called superoxide dismutase, which is a powerful antioxidant. Additionally, it helps the human body to derive energy from carbohydrates, proteins and effectively synthesize fatty acids. For this reason, it is wise for health-conscious individuals to add brown rice to a healthy diet.

50. Quinoa

Dried quinoa
Image: pixabay.com
Serving size: 100gCalories: 368Total Fat: 6.1 gCarbs: 64.2 g Protein: 14.1 g

Cooked quinoa is a great product that is high in fiber and other minerals. Additionally, half a cup of quinoa contains five grams of protein. This is more fiber per serving than any other rain product. In addition, it contains high levels of magnesium, riboflavin, iron, and phytonutrients.

51. Rye

Rye in the field.
Image: pixabay.com
Serving size: 100gCalories: 338Total Fat: 1.6 gCarbs: 76 g Protein: 10 g

Rye has certainly earned its place on the healthy foods list. It promotes weight loss due to the generous amounts of noncellulose polysaccharides it contains. These polysaccharides have an extraordinarily high water binding capacity, giving one a feeling of fullness whenever they are consumed. Rye also offers a high amount of fiber. Additionally, organic rye bread has antifungal and antibacterial properties that can prevent various types of infections.

52. Barley

Barley on white background.
Image: pixabay.com
Serving size: 100gCalories: 354Total Fat: 2.3 gCarbs: 2.3 g Protein: 12 g

Barley is an excellent source of selenium, molybdenum, dietary fiber and manganese. Additionally, it is a great source of niacin, magnesium, phosphorus, chromium, vitamin B1 and copper. The daily recommended intake of these substances is packed into a mere one cup serving. A diet containing barley may also prevent gallstones. This makes it a very nutrient dense grain and earns it a spot on the 82 most nutritious foods in the world.

53. Buckwheat

Buckwheat close up.
Image: flickr.com
Serving size: 100gCalories: 343Total Fat: 3.4 gCarbs: 72 g Protein: 13 g

Diets containing buckwheat are linked to a decreased risk of developing high blood pressure and high cholesterol. Healthy foods such as buckwheat are also thought to lower total serum cholesterol and LDL cholesterol, the latter of which is linked to heart disease. A study in China determined that regular consumption of buckwheat can reduce a person’s risk of cardiovascular problems by up to 30 percent.

54. Millet

Millet grass.
Image: flickr.com
Serving size: 100gCalories: 378Total Fat: 4.2 gCarbs: 73 g Protein: 11 g

Millet is not just an interesting alternative to classic grain products. It is actually an excellent source of magnesium, phosphorus, manganese, copper, and heart protective properties. Its high levels of magnesium have also been shown to reduce the severity and frequency of asthma attacks, as well as migraines. It may also decrease the risk of atherosclerosis in diabetics and heart patients. In addition, it s high magnesium content is believed to aid in the development and repair of body tissue.

55. Wheat Germ

Fresh wheat germ.
Image: google.com (free images)
Serving size: 100gCalories: 366Total Fat: 10 gCarbs: 49 g Protein: 31 g

Wheat germ is a fantastic item on the list of healthy foods. One tablespoon offers approximately 10 percent of a person’s recommended daily magnesium intake. It is also a fantastic source of vitamin E, and contains less than one gram of fat per serving. Additionally, it contains zinc, phosphorus, manganese, and potassium. . Fortunately, wheat germ is easy to implement into one’s diet, as it can be sprinkled on cereal, yogurt, or salads.

Fish And Seafood

56. Clams and Mussels

Fresh clams and mussels.
Image: pixabay.com
Clams: 100gCalories: 148Total Fat: 2 gCarbs: 5 gProtein: 26 g
Mussels: 100gCalories: 172Total Fat: 4.5 gCarbs: 7 gProtein: 24 g

Mussels and clams have significant amounts of potassium and magnesium. They also contain high amounts of Vitamin B12 to support brain and nerve function. A mere three ounces of either provides 50 percent of the recommended daily allowance of manganese and zinc, as well. Mussels in particular also contain substantial amounts of magnesium.

57. Salmon and Mackerel

A live salmon and mackerel.
Image: flickr.com
Salmon: 100gCalories: 208Total Fat: 13 gCarbs: 0 gProtein: 20 g
Mackerel: 100gCalories: 305Total Fat: 25 gCarbs: 0 gProtein: 19 g

Cold-water fish like mackerel and salmon are top sources of cardiac disease fighting omega-3 fatty acids. A small, three-ounce portion has an entire day supply of these essential fatty acids. To increase absorption of omega-3s, cooked salmon can be basted in Ginger.

58. Cod

A live cod fish in the sea.
Image: google.com (free images)
Serving size: 100gCalories: 82Total Fat: 0.7 gCarbs: 0 gProtein: 18 g

In addition to being a great low-calorie source of protein, codfish contains various nutrients that are beneficial in controlling a number of different health disorders. Those with heart disease from diabetes and atherosclerosis sometimes show improvement from their symptoms when they consume cod on a regular basis. This is likely due to the combination of vitamin B12 and omega-3 fatty acids the fish contains. These nutrients lower levels of something called homocysteine, which can lead to cardiovascular or blood vessel disorders.

59. Shrimp

Raw shrimp.
Image: pixabay.com
Serving size: 100gCalories: 99Total Fat: 0.3 gCarbs: 0.2 gProtein: 24 g

Most people do not think of seafood as an antioxidant source; however, shrimp features three unique antioxidants. These are carotenoids, xanthophylls, and astaxanthins. All three are powerful against free radical damage. In addition, these delicious shellfish contain high amounts of copper and selenium.

60. Tuna

Tuna fish on white background.
Image: pixabay.com
Serving size: 100gCalories: 184Total Fat: 6 gCarbs: 0 gProtein: 30 g

Omega-3 fatty acids have more anti-inflammatory benefits than any other nutrient. For this reason, tuna has secured a place on the list of the 82 most nutritious foods, due to its high levels of this essential acid… Additionally, an average size can of tuna also contains eicosapentaenoic and docosahexaenoic acids. Both substances help regulate the human body’s inflammatory system.

61. Sardines

Two fresh sardines on the table.
Image: pixabay.com
Serving size: 100gCalories: 208Total Fat: 11 gCarbs: 0 gProtein: 25 g

Sardines are rich in numerous nutrients that support heart health. They are also a prime source of vitamin B12 and rank a spot on a healthy foods list because of their concentration of this nutrient. Vitamin B12 promotes healthy nerves, homocysteine balance, and blood vessel health. In addition, studies have shown that those who consume sardines on a regular basis have a lower chance of developing atherosclerosis the people who shun this fish. Sardines are also packed with protein to support healthy muscles and bones.

62. Scallops

Fresh scallop.
Image: pixabay.com
Serving size: 100gCalories: 111Total Fat: 0.8 gCarbs: 5 gProtein: 21 g

Scallops are not only rich in B12 but are also a good source of potassium and magnesium. These nutrients provide significant advantages to the human heart. Magnesium helps blood vessels to relax, thus lowering blood pressure and increasing circulation. Potassium helps the heart beat in an appropriate rhythm and also supports normal blood pressure readings. B12 is important for the nervous system and brain health.

Nuts and Seeds Among 82 Most Nutritious Foods

63. Peanuts

Whole peanuts.
Image: pixabay.com
Serving size: 100gCalories: 567Total Fat: 49 gCarbs: 16 gProtein: 26 g

Studies show that peanuts contain unsaturated “good” fats which can lower a person’s risk of cardiovascular disease. In some cases, this risk can be reduced by more than20 percent. Peanuts also contain protein that helps individuals feel full longer and therefore make a great mid-afternoon snack.

64. Hemp Seed

Whole hemp seeds.
Image: flickr.com
Serving size: 100gCalories: 586Total Fat: 48.75 gCarbs: 4.67 gProtein: 31.56 g

Hemp seeds are a healthy source of easily digested protein. Although referred to as a seed, they are actually a fruit that is somewhat similar to a pomegranate. They contain ten different essential amino acids and 11 grams of protein per serving. Hemp seeds are also rich in omega-3, omega-6, and omega-9 fatty acids.

65. Almonds

Tasty almonds on wooden table.
Image: pixabay.com
Serving size: 100gCalories: 576Total Fat: 49 gCarbs: 22 gProtein: 21 g

Similar to peanuts, almonds are high in monounsaturated fats. These are the same fats that are found in olive oil, which promote heart health. Five studies conducted on humans all found that nut consumption is linked to a lower risk of cardiovascular disease among otherwise healthy adults.

66. Cashews

Cashews nuts as a snack.
Image: pixabay.com
Serving size: 100gCalories: 553Total Fat: 44 gCarbs: 30 gProtein: 18 g

High triglyceride levels is a term that refers to a significant amount of fat circulating in one’s bloodstream. This increases a person’s risk for cardiovascular disease and high blood pressure. Cashews contain healthy fats that can counteract high triglycerides. All not have this effect to some extent, but cashews score the highest in lowering triglyceride levels in the human bloodstream. There is also evidence that they can stabilize sugar in diabetics.

67. Flaxseeds

Brown flaxseeds.
Image: flickr.com
Serving size: 100gCalories: 534Total Fat: 42 gCarbs: 29 gProtein: 18 g

Virtually all plant foods boast at least a small amount of phytonutrients. These are sometimes referred to as lignans when they are present in seeds. Lignans are unique polyphenols that contain fiber and provide antioxidant benefits. They help to control something referred to as metabolic syndrome–MetS–thus earning them a spot on the top healthy foods list.

68. Pumpkin seeds

Fresh pumpkin seeds.
Image: pixabay.com
Serving size: 100gCalories: 446Total Fat: 19 gCarbs: 54 gProtein: 19 g

Pumpkin seeds have long been valued as one of the best sources of zinc, an essential mineral. In fact, establishments such as the World Health Organization suggest that eating pumpkin seeds is the best way of obtaining an absorbing this nutrient. Zinc deficiency can affect blood vessels, eyes, lungs and skin. Unshelled pumpkin seeds are recommended, as less sink is lost when they are shells by the consumer, as opposed to being shelled during manufacturing.

69. Sesame Seeds

White sesame seeds.
Image: flickr.com
Serving size: 100gCalories: 573Total Fat: 50 gCarbs: 23 gProtein: 18 g

Anyone with concerns about the mineral levels should consider adding sesame seeds to their diet. They are an ideal source of magnesium, selenium, zinc, phosphorus, calcium, manganese, vitamin B1 and molybdenum. In addition, they contain beneficial fibers called sessamins, which help protect the liver from oxidative damage. Sesame seeds are also high in vitamin E, which is also a powerful antioxidant that promotes cardiovascular health.

70. Sunflower Seeds

Sunflower seeds.
Image: pixabay.com
Serving size: 100gCalories: 584Total Fat: 51 gCarbs: 20 gProtein: 21 g

Tasty sunflower seeds are an ideal source of vitamin E, which is the human body’s main fat-soluble antioxidant. It neutralizes free radicals that would otherwise begin to encourage appropriate cell division. As well as protecting the heart, vitamin E also protects the brain, lowers cholesterol and has significant anti-inflammatory effects. In recent studies, vitamin E emerged as a nutrient that may reduce the risk of colon cancer. In addition, Research has shown that an extra dose of vitamin E plus the frequency and severity of hot flashes in menopausal women. It is also thought to lower the number of diabetic complications developed by those who suffer from high blood sugar.

71. Walnuts

Walnuts on the wooden table.
Image: pixabay.com
Serving size: 100gCalories: 654Total Fat: 65 gCarbs: 14 gProtein: 15 g

No type of nut has ever been researched more concerning heart and circulatory system benefits than walnuts. Certain research has also shown that consuming walnuts on a regular basis can enhance vascular reactivity. This term simply refers to human blood vessels’ ability to repair themselves. Additionally, walnuts contain properties believed to lessen inflammation within artery walls and help the cardiovascular system to function at its best. These nuts are also rich in flavonoids. Some research indicates that they may have powerful antioxidant effects, as well, even though they do not contain high levels of the nutrients. It is not yet known why this antioxidant effect appears to be present in walnuts, but further studies are underway to find out more.

Healthy Foods Include Spices

72. Turmeric

Turmeric powder.
Image: flickr.com
Serving size: 100gCalories: 354Total Fat: 10 gCarbs: 65 gProtein: 8 g

Turmeric, also referred to as Curcuma longa, is a powerful spice that is also considered medicine in certain countries. In India and China, it is used to treat a broad range of conditions, including Colin, and China, bruises, toothache, menstrual difficulties, jaundice, and inflammation. However, science has now proven that the most important benefit offered by this is the prevention of Alzheimer’s disease. In virtually all countries where turmeric or cumin are used on a regular basis, old-age dementia, Alzheimer’s and senility related to aging are virtually nonexistent. It is not yet known why this is the case, but the evidence can no longer be denied. Anyone concerned with brain health or who has a family history of Alzheimer’s disease should consider adding turmeric to his or her diet.

73. Cinnamon

Cinnamon - obtained from the inner bark of several tree species.
Image: pixabay.com
Serving size: 100gCalories: 247Total Fat: 1.2 gCarbs: 81 gProtein: 4 g

Although cinnamon is a popular spice throughout the world for its flavor, experts also believe it has unique healing abilities. Made from cinnamon bark, this delicious spice has antimicrobial, anti-inflammatory and anticlotting properties. These substances come from the essential oils in the bark of cinnamon trees. They contain active components called cinnamyl acetate and cinnamaldehyde. It is believed that these properties protect blood vessels and eyesight, as well as prevent infection. Research has also proven cinnamon lowers blood pressure and helps stabilize sugar levels in diabetics.

74. Oregano

Oregano sometimes called wild marjoram.
Image: pixabay.com
Serving (dried): 100gCalories: 265Total Fat: 4.3 gCarbs: 69 gProtein: 9 g

Oregano is certainly on the list of the 82 most nutritious foods around the world. Many people have probably seen oil of oregano and similar products at the local health food store. Once considered simply a tasty spice to garnish pasta dishes, it has now been proven that oregano offers many benefits. This is likely due to the volatile oils it contains. The latter are called carvacrol and thymol and have strong antibacterial properties. For this reason, it is thought that regular oregano consumption may lessen the number of bacterial infections one may experience during flu season. In fact, researchers have found that oregano contains small amounts of tinidazole, which is used to create prescription antibiotic. In addition to these antibacterial properties, oregano is high in antioxidants.

Eggs and Dairy

75. Yogurt

Homemade yogurt.
Image: flickr.com
Serving (nonfat): 100gCalories: 59Total Fat: 0.4 gCarbs: 3.6 gProtein: 10 g

Healthy foods in the dairy category include yogurt. However, it is important to avoid brands that contain excessive amounts of sugar. High-protein, low sugar brands or Greek yogurt feature healthy bacteria in the form of active cultures. This combination strengthens bones, prevents yeast infections and helps individuals maintain healthy levels of proteins in their diet.

76. Semi – Skimmed Milk

Semi - skimmed milk in the glass.
Image: pixabay.com
Serving size: 100mlCalories: 47Total Fat: 2 gCarbs: 5 gProtein: 4 g

Contains vitamin D, calcium and riboflavin. This combination is important for the maintenance of good vision and the prevention of allergies. It may also help clear up eczema outbreaks. Consumers should look for skim milk that is organic or sourced from grass-fed cows, as such milk provides optimum benefits.

77. Eggs

Chicken eggs.
Image: pixabay.com
Serving 1 large: 50gCalories: 78Total Fat: 5 gCarbs: 0.6 gProtein: 6 g

Once thought unhealthy by certain nutritionists, eggs have long since been recognized as a great source of natural proteins. Egg protein is typically called “HBV” protein and has a high biological value. This means it easily mixes with amino acids, which helps it to offer a full range of benefits. Every B vitamin is also found in eggs, including choline, folic acid, and biotin. Eating two eggs for breakfast on a regular basis practically ensures a person will never be deficient in this vitamin.

Other Healthy Most Nutritious Foods

78. Soy

Soybean - glycine max.
Image: pixabay.com
Serving size: 100gCalories: 446Total Fat: 20 gCarbs: 30 gProtein: 36 g

According to a recent United States study, most adults would naturally increase their intake of fiber, iron, magnesium, calcium, vitamin K and folate if they replaced the dairy products and red meat in their diet with soy. Soybeans are sometimes overlooked, as there are so many different types of beans that are seemingly more popular throughout the world. However, the nutritional benefits of soybeans are vast. In addition to the vitamins and minerals listed above, soy also contains omega-3 fatty acids, riboflavin–a type of vitamin B–potassium, phosphorus, molybdenum, manganese, and copper.

79. Apple Cider Vinegar

Apple cider vinegar.
Image: google.com (free images)
Serving size: 100gCalories: 22Total Fat: 0 gCarbs: 0.9 gProtein: 0 g

Because of the organic acids and enzymes found in apple cider vinegar, it has been proven to increase the rate at which a person burns calories and fat. It also has strong antifungal properties and goes a long way toward preventing any type of infection that comes from candida overgrowth. In addition, it appears to have a positive effect on those who are dieting to lose weight but cannot give up carbohydrates. Many individuals who add apple cider vinegar to their diet experience fewer starch cravings.

80. Tempeh and Tofu

Tempeh and tofu.
Image: flickr.com
Serving Tempeh : 100gCalories: 193Total Fat: 11 gCarbs: 9 gProtein: 19 g
Serving Tofu : 100gCalories: 76Total Fat: 4.8 gCarbs: 1.9 gProtein: 8 g

Tempeh is a food made from soybeans as well but has additional benefits. It has been proven to help individuals substantially lower their total blood cholesterol in as little as 30 days. In addition, both tofu and tempeh have properties that help the body break down stored fat to use for energy. This can help prevent obesity and the health risks with which it is associated. Consuming just a small amount of tofu or tempeh on a regular basis has been shown to promote cardiovascular health and lower high blood pressure and cholesterol.

81. Soy Sauce

Soy sauce.
Image: google.com (free images)
Serving Shoyu : 100gCalories: 53Total Fat: 0.6 gCarbs: 4.9 gProtein: 8 g

Not to be confused with soy or bean curd, soy sauce has been recognized as highly nutritious food. Because of its unique fermentation process, soy sauce is a rich mixture of many different nutrients that are not usually found in concentrated amounts in other foods or condiments. It is rich in peptides–small bioactive proteins–which are responsible for converting carbohydrates into usable energy. Many experts also believe that the components in the sauce help cure digestive issues and prevent peptic ulcers.

82. Miso

Miso paste
Image: pixabay.com
Serving: 100gCalories: 199Total Fat: 6 gCarbs: 26 gProtein: 12 g

Miso is a Japanese traditional thick paste that contains protein, vitamins and a high number of minerals, such as magnesium, zinc, potassium, manganese, selenium, and calcium. Produced from fermented soybeans, unrefined sea salt, Koji (the name of the fungus called Aspergillus Oryzae), usually with the addition of rice or barley. It has made the list of the 82 most nutritious foods due to the number of minerals it contains in just a tiny serving. Less than an ounce of Miso offers 100 percent of the recommended daily allowance of the aforementioned minerals.

Although not all diseases and conditions are entirely preventable, eating healthy foods on a regular basis plays a vital role in maintaining good health. For this reason, it is wise for everyone to attempt to build their diet around the 82 most nutritious foods available. However, it is always wise to check with a medical doctor, or other licensed health care practitioner before making any dietary changes. Ultimately, the benefits associated with a nutritious diet can be enjoyed by anyone who chooses healthy foods as part of a permanent, positive lifestyle change.



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