If you are someone who is concerned about your health, then here is a list of some of the healthiest foods or ingredients that you should try at least once in your life. All these foods are highly nutritious and can be prepared as simply as you like.
List of the 30 Healthiest Foods in 2020:
Amaranth is a seed rich in fiber and is naturally gluten-free. It is good for people who are hypersensitive to gluten. It is a complete protein that contains cholesterol-lowering fiber. Amaranth can be eaten as a morning porridge or popped like popcorn. One cup of Amaranth gives you 251 calories with 5 grams of dietary fiber and 9.4 grams of protein.
Spelled is a very nutritious grain. It includes complex carbohydrates and is rich in both soluble and insoluble fiber, vitamin B2, manganese, niacin, copper, thiamin, and magnesium. It has fatty and amino acids. These are important for bodily functions. One cup of cooked spelt gives you 246 calories with 8 grams of dietary fiber and 11 grams of protein.
Tahini is made from ground sesame seeds. From it, you can get iron, calcium, potassium, and vitamin E. You also get 100 mg of phosphorus from just one tablespoon. Phosphorus is important for the health of your bones and teeth. You can add tahini to your salad dressings and marinade for fish. It is also one of the key ingredients in hummus. One tablespoon of Tahini gives you 89 calories, 1.4 grams of dietary fiber and 5 grams of protein.
Kombucha is a fermented drink. It is rich in probiotics that help in digestion, gut health, and increased absorption of nutrients in food. You can now easily find Kombucha in most grocery stores.
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This is a root vegetable that has a peculiar look and pale green or purple bulb. It has multiple stalks and dark leaves. It is high in fiber and potassium. All the parts of Kohlrabi can be eaten. This vegetable tastes great when roasted in olive oil. You can also put it in your roast chicken as it cooks.
This Korean version of fermented cabbage is rich in vitamin A, vitamin C, and the B vitamins. It helps regulate digestion due to its healthy probiotics. It can give flavor to any recipe. Kimchi can be bought or you can make it yourself.
Endive helps benefit the heart since it is high in inulin and fiber which can lower cholesterol levels. It also contains vitamin A, B vitamins, beta-carotene, iron, and potassium. You can use endive in raw salads and appetizers. It has a sweet and nutty taste when cooked.
8. Purple cauliflower
The purple shade of this vegetable comes from the antioxidant anthocyanin. It is low in calories but rich in fiber, vitamin C, manganese, folate, vitamin K and B6. Purple cauliflower can be cooked by steaming or stir-frying it to keep nutrient levels high.
9. Spaghetti squash
It has high water content, low in calories and contains vitamin A, calcium, vitamin C, and fiber. And It can be substituted for pasta in your favorite dish. It can also be formed into patties that you can bake in your oven.
10. Purple potato
Purple potato is rich in potassium. It also has the antioxidant anthocyanin which gives many health benefits and helps in lowering the risk for cardiovascular disease. You can eat it as you would eat a regular potato.
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These blue-green algae have lots of vitamins, nutrients, and antioxidants that protect cells. It is also a good source of protein. It comes in pill or flake form. You can add it to your morning smoothie or oatmeal.
To make ghee, butter is melted and fat is skimmed off of it. This makes it easier for people to digest. It is mostly used in Indian cuisine and is high in vitamins. It has a slightly nutty flavor. Ghee can be used to add new flavor to foods and it is also very nutritious. You can use this as an alternative to cooking oils.
13. Goat cheese
Compared to other cheeses, goat cheese contains less fat per serving. It contains protein, calcium, and iron. Eating goat’s cheese helps benefit your bones since it increases your iron absorption. You can eat goat’s cheese however you like it.
Harissa is a spicy chili paste made from a mixture of chili peppers, olive oil, garlic, and spices. Chili peppers contain capsaicin which can help relieve pain and has cancer-protective effects. You can put harissa into soups or stews, fried eggs, mashed potatoes, and more.
Edamame is a young soybean that contains a lot of fiber. It is packed with as much protein as can be found in roasted turkey. You can puree cooked edamame with garlic, olive oil and fresh lemon juice for a hummus-like spread.
Kiwi is a fuzzy fruit that contains a large amount of vitamin C and as much potassium as a banana. Slice it thinly and drizzle with honey. You can also sprinkle toasted unsweetened coconut on it.
Bulgur is made from wheat that has been steamed, dried, and cracked. It contains a lot of fiber, potassium, vitamin B, and calcium. You cook Bulgur as you would oatmeal. You can top it with honey and chopped nuts. It can be eaten for breakfast or for a healthy snack.
This is a dairy beverage that is like yogurt. It is a fermented food that gives a balance of good gut bacteria. It also supports healthy blood pressure and mental calmness.
This vegetable is related to broccoli and cabbage. It contains many health-boosting and cancer-fighting properties. It is also packed with vitamins A, C, and K, lutein, and zeaxanthin which helps protect the eyes, the heart, and the cardiovascular system.
A serving of figs gives you more potassium than a banana. Potassium helps lower blood pressure and supports the health of your bones and muscles. It also helps ease anxiety. It contains natural sugars that make them very sweet. You can eat figs dried, sliced on toast, or put in your salad.
Cinnamon contains anti-inflammatory and antimicrobial compounds that can help prevent Alzheimer’s disease and other neurological disorders.
22. Brussels sprout
Brussels sprouts may not have been your best food as a child but you should start eating it as an adult. It can help fight excess estrogen that is the cause of breast cancer in women. In fact, this food can help prevent all types of cancer. They are also rich in fiber. They are nutritious and delicious if cooked right.
23. Brazil nuts
Brazil nut is a superfood that is not very popular and is underutilized. They provide us with our daily needs for selenium, and other nutrients. Most of us fail to add selenium to our diets, so eating Brazil nuts can help fill that lack.
Adding fennel to your dishes will make them more exciting. If you eat fennel raw, it will taste like licorice. But when it is roasted, it tastes as sweet as caramel. Fennel bulbs contain much fiber, vitamin C, potassium, and other minerals. It also has anti-tumor properties. This has been shown by studies on mice. It could also protect cells from oxidative stress.
25. Garbanzo beans
Garbanzo beans, or chickpeas, are common in Mediterranean and Middle Eastern cuisine. It can supply your body with fiber and protein. Its fiber content helps lower cholesterol and reduce blood pressure which helps in preventing heart disease and stroke. IF you don’t want to eat them plain, you can toss it in your salad or roast them with spice. You can also find many products made of chickpeas in stores. This helps to make them tastier.
26. Goji berries
Recent studies showed that Goji berries contain a compound that has been linked to the reduction of tumors in the prostates of mice. This is due to the presence of a compound Lycium barbarum polysaccharides or LBP.
This is a complete protein that contains essential amino acids. There are some people who would rather eat Tofu than animal products. This is because it doesn’t include high amounts of saturated fats or cholesterol and can help improve heart health. It has many other health benefits.
28. Chia seeds
You can either cook them or sprinkle them raw on your cereals. These seeds are very nutritious. It contains omega-3 fatty acids, antioxidants, fiber, iron, and calcium. It keeps your heart healthy and is a favorite of keto dieters. If you are eating chia seeds for the first time, you should go easy on it. It is very high in fiber and can expand when consumed. This can make you have an upset stomach.
29. Pomegranate seeds
If you have a sweet tooth and crave sugary treats, then pomegranate seeds can satisfy your craving in a healthy way. These tiny seeds pack a powerful punch. It has antioxidants that can help lower blood pressure and cholesterol levels. It can also help decrease inflammation and oxidative stress.
Ground flaxseed is highly nutritious. It contains fiber, proteins, minerals, omega-3 fatty acids, and other beneficial nutrients. It can help lower blood cholesterol and help promote good heart health. You can add flaxseeds to your smoothies and yogurt.
If you try any of these 30 healthy foods given above even just once, you will definitely benefit from it. And who knows? One of these might just end up in your regular shopping list! So, give each one a try and see which ones suit your taste buds well.