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Healthy Foods In The World


The most nutritious foods

Among all the variety of products we find in the supermarket, some especially nutritious ones can be considered the healthiest in the world.

1. Garlic

This food is a powerful antiseptic, antibiotic, and antifungal, making it an ally against infections. It also stands out for its purifying power, helping to eliminate toxins and regenerating the intestinal flora. Garlic is a cardiovascular protector, reduces the level of bad cholesterol, and protects the arteries and heart. Contains iodine, phosphorus, potassium, and vitamins C and B6.

2. Apple

It is one of the most complete fruits that exist and 85% of its composition is water. It has antioxidant action due to its content of flavonoids and quercetin. It also has potassium, which is necessary for muscle and kidney activity, and fiber which helps regulate intestinal transit. Its tannins have astringent and anti-inflammatory capacity. In addition, with this fruit, you can prepare a multitude of recipes, salty and sweet. Dare to try the delicious apple and puff pastry flowers, they will surprise you!

3. Almonds

They are very rich in nutrients, magnesium, vitamin E, iron, fiber, phosphorus, and calcium. They help strengthen bones, hair, and skin and protect the heart. This dried fruit is very satiating due to its fat and fiber content. They are very energetic, antioxidants and reinforce the immune system. Take them as an aperitif or include them in your dishes.

Read Also: 10 Steps To Improve Your Health And Well-Being

4. Kiwi

One piece of this fruit covers the recommended daily amount of vitamin C. It has antioxidants and potassium, essential for the nervous and muscular system functioning, and is rich in fiber. It contains folate, a nutrient that is involved in cell development. Try the chocolate fondue with exquisite fruit and mint skewers. Delicious!

5. Red fruits

Thanks to their flavonoids, they have antioxidant power, combat skin aging, and protect heart and coronary health. They have a large amount of vitamins B, C, and E and minerals such as potassium, calcium, iron or phosphorus. Blueberries, thanks to gallic acid, prevent neurodegenerative diseases and urinary infections. Don't miss this easy and refreshing dessert of red fruit soup with creamy yogurt ice cream from our chef.

6. Whole grains

Oats and barley have a high fiber content, which is very satiating, helps digestion, and controls blood sugar, reducing bad cholesterol and reducing the risk of colon cancer. Also use these cereals when coating, taking advantage of all their properties.

7. Virgin olive oil

It contains polyphenols and vitamin E. Protects against inflammation, oxidative stress, and cardiovascular risk caused by aging. It raises HDL (good) cholesterol levels and decreases bad cholesterol, helps control blood pressure, and prevents the onset of diabetes.

8. Chickpeas

This legume contains fiber, potassium, vitamin C, and vitamin B-6. It helps reduce blood cholesterol levels, protecting against heart disease. Its fiber prevents constipation and regulates the digestive system. Bring oriental flavors to your table with the chickpea tabouleh recipe.

9. Brown rice

This cereal takes special care of the digestive system due to its high fiber content. It provides vitamins A, B1, B3, and B12, minerals such as sodium, potassium, iron, calcium, and phosphorus, and its fat content is very low. With our recipe for brown rice with vegetables and tortillas, you will have a complete and very healthy dish.

Read Also: 10 Best Habits to Make a Healthy Life

10. Broccoli

This vegetable has anti-cancer properties since it contains vitamins A, C, and E, amino acids, zinc, and potassium. It helps eliminate bad cholesterol and its fiber content protects against cardiovascular diseases. Iron, chlorophyll, and folic acid make it ideal for people with iron deficiency anemia. In addition, it protects bones and eye health.

11. Spinach

They are rich in manganese and magnesium, vitamins A, C, and E. They are composed mostly of water, so their caloric intake is very low. Its vitamin A intervenes in visual health and strengthens the immune system while vitamin C reduces hypertension and improves skin. Its magnesium keeps muscles in good shape and reduces fatigue. Have you tried spinach ice cream? Learn how to make this healthy recipe.

12. Salmon

This fatty blue fish is rich in omega 3, which helps reduce cholesterol levels and increase blood fluidity. It is a source of proteins of high biological value. Vitamin A contributes to the care of mucous membranes, skin, and other tissues, which promote resistance to infections. D regulates calcium levels in the blood, helping the absorption and fixation of this mineral in the bones. Combine the powers of this fish and citrus with the recipe for salmon with sesame and citrus.

13. Eggs

They are a very nutritious food: rich in protein, they contain all the essential amino acids. Only the egg white provides between 10 and 20% of the recommended daily amount of vitamins A, D, E, and K. They also have a large number of minerals such as phosphorus, selenium, iron, and zinc.

14. Milk and yogurt

Dairy products are great sources of calcium, phosphorus magnesium, lactose and vitamins that are included in the group of probiotic foods, which improve the immune response and protect the intestine against pathogenic microorganisms.

Read Also: Top 10 Foods To Have A Healthy Heart 2024

15. Lemon

Its vitamin C promotes the formation of collagen which contributes to the good condition of the skin and cartilage. This citrus is a great bactericide, it helps strengthen the immune system by increasing the body's defenses and restoring the body's pH. In addition, it stimulates the liver and eliminates toxins. You can make the recipe for lemon and basil cookies with the children. They will love it!

16. Walnuts

They are rich in omega-3 fat, and antioxidants and provide protein and fiber. They are also a source of magnesium and phosphorus. A handful a day helps improve the elasticity of blood vessels. Its consumption reduces cholesterol, prevents cardiovascular diseases, and improves neuronal capacity.

17. Avocado

It is a very complete and healthy food. Its consumption helps reduce blood cholesterol levels. It has more than 480 mg of potassium per 100 grams. It contains oleic acid and fiber and is also rich in antioxidants such as vitamin E that maintain cardiovascular health.

18. Dark chocolate

Pure cocoa has a large amount of flavonoids that facilitate the dilation of the arteries. It also reduces cholesterol, since it contains oleic acid, and has a satiating effect due to its fiber content. The serotonin present in cocoa is a natural antidepressant since it stimulates the production of endorphins, the hormones of pleasure.

19. Potato

It contains a large amount of carbohydrates, a source of energy. In addition, it has fiber that facilitates digestive function and vitamins B and C. Its phenolics protect against cardiovascular and respiratory diseases.

20. Cinnamon, turmeric, ginger

Cinnamon helps reduce blood glucose, is beneficial for cholesterol, and stimulates brain functions. Turmeric has anti-inflammatory and antimicrobial power, relieves digestive discomfort, and rheumatic problems, and prevents cardiovascular diseases. Ginger, on the other hand, is a great digestive and anti-inflammatory.

What are the healthiest foods and which are not?

In the healthy eating pyramid, the daily consumption of vegetables, fruits, milk and its derivatives, cereals, water, rice, legumes, and extra virgin olive oil is recommended. Red meats, processed meats and sausages, sweets and pastries, salty snacks and fermented drinks should only be consumed occasionally and in moderation.

What is the most complete fruit in the world?

Kiwi has three times more vitamin C than orange, almost 83% of what is recommended to be ingested daily. It also promotes the absorption of iron, improves circulation and its folic acid reduces cardiovascular risk.

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