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Science-Backed: The 10 Healthiest Foods on the Planet

Written by Sandy LinUpdated on April 27, 2023
Yu-Jyun-Lin RDN

Medical reviewed byYu-Jyun Lin, RD

Nutritionist

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Transcript

0:00

Eating a healthy diet is necessary for maintaining good health.
To eat healthy is to have a diet that includes a variety of nutrient-dense foods.

0:11

Here are the top 10 science-backed healthiest foods that you can incorporate into your diet.

0:17

The first one is leafy greens like kale and spinach. They are rich in vitamins, minerals, fiber and antioxidants, and can help reduce the risk of chronic diseases.

0:29

Second is whole grains like brown rice and oats. They are rich in vitamins, minerals and fiber, and can help improve digestion and gut health.

0:40

Third is fatty fish, such as salmon and mackerel, which are rich in omega-3 fatty acids. These good fats can help reduce inflammation and improve brain function.

0:53

Fourth is legumes, such as beans and chickpeas. They are high in fiber, protein and vitamins, and can help regulate blood sugar levels.

1:04

Fifth is cruciferous vegetables. Such as broccoli and brussels sprouts that are high in fiber and trace nutrients, which can help reduce the risk of cancer.

1:16

Sixth is berries, such as blueberries and strawberries. They are high in antioxidants and fiber, and can help promote a healthy gut.

1:26

Seventh is nuts and seeds like almonds and chia seeds, which are rich in healthy fats and protein. They can help lower cholesterol and reduce the risk of heart disease.

1:38

Eighth is fermented foods like yogurt, sauerkraut and kimchi that are rich in probiotics, and can help enhance our immune system.

1:48

Ninth is avocado. Avocados contain healthy fats, fiber and potassium, which can help improve heart health.

1:58

The last one is garlic, a potent herb high in antioxidants, and can help against infectious agents and lower blood pressure.
Including these healthy foods in your diet can improve your overall health. Always remember to eat a balanced diet that includes a variety of nutrient-dense foods to get all the essential nutrients your body needs.
Eating a healthy diet is necessary for maintaining good health.
To eat healthy is to have a diet that includes a variety of nutrient-dense foods.

Science-Backed: The 10 Healthiest Foods on the Planet

Here are the top 10 science-backed healthiest foods that you can incorporate into your diet.
The first one is leafy greens like kale and spinach. They are rich in vitamins, minerals, fiber and antioxidants, and can help reduce the risk of chronic diseases.
Second is whole grains like brown rice and oats. They are rich in vitamins, minerals and fiber, and can help improve digestion and gut health.
Third is fatty fish, such as salmon and mackerel, which are rich in omega-3 fatty acids. These good fats can help reduce inflammation and improve brain function.
Fourth is legumes, such as beans and chickpeas. They are high in fiber, protein and vitamins, and can help regulate blood sugar levels.
Fifth is cruciferous vegetables. Such as broccoli and brussels sprouts that are high in fiber and trace nutrients, which can help reduce the risk of cancer.
Sixth is berries, such as blueberries and strawberries. They are high in antioxidants and fiber, and can help promote a healthy gut.
Seventh is nuts and seeds like almonds and chia seeds, which are rich in healthy fats and protein. They can help lower cholesterol and reduce the risk of heart disease.
Eighth is fermented foods like yogurt, sauerkraut and kimchi that are rich in probiotics, and can help enhance our immune system.
Ninth is avocado. Avocados contain healthy fats, fiber and potassium, which can help improve heart health.
The last one is garlic, a potent herb high in antioxidants, and can help against infectious agents and lower blood pressure.
Including these healthy foods in your diet can improve your overall health. Always remember to eat a balanced diet that includes a variety of nutrient-dense foods to get all the essential nutrients your body needs.

Summary

Eating a variety of nutrient-dense foods is essential for good health. Incorporating leafy greens, whole grains, fatty fish, legumes, cruciferous vegetables, berries, nuts and seeds, fermented foods, avocado, and garlic into your diet can improve your overall health. Remember to eat a balanced diet to get all the essential nutrients your body needs.

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