The 40 Healthiest Foods to Add to the Menu

To maintain good health the body requires the right balance of essential nutrients best obtained through eating fresh whole foods. Nutrient-rich whole foods provide more vitamins and minerals per serving size than other foods.

Whole foods are unprocessed or very lightly processed natural foods like: plain unsweetened yogurt, whole-grain breads and pastas, brown and wild rice, beans, lentils, seeds, nuts, fruits and vegetables.

Whole food-based vitamins and powders are a great way to fulfill some of a person’s daily essential nutrient requirements. But only by maintaining a diet of whole foods and avoiding highly processed, sugary and fried foods can a person truly satisfy their dietary needs.

Through adding nutrient-rich whole foods to the menu on a regular basis, a person can better achieve fulfilling a well-balanced diet with a healthy dose of essential nutrients.

Following is a list of the 40 healthiest, nutrient-rich whole foods that cover all the essential nutrients a person requires daily in order to maintain good health. Eat good and live long.

40 Healthiest Nutrient-Rich Foods

These foods are in order by category such as fruits and vegetables, and not by nutritional potency. For each food item follows a list of their essential nutrients, trace elements and other unique healing qualities.

1.    Blueberries – are powerful antioxidants and an excellent source of vitamin K, vitamin C, manganese, copper and dietary fiber.
2.    Lemons / Limes – are very alkalizing for the body which can assist in normalizing acidic PH levels, as well an excellent source for vitamin C, folate, flavonoids and antioxidants.
3.    Bananas – are an excellent source for vitamin B6, vitamin C, manganese, copper, potassium, biotin, magnesium, antioxidants and fiber.
4.    Avocados – are an excellent source of healthy fats, folate, vitamin K, vitamin C, vitamin B5, vitamin B6, vitamin E, pantothenic acid, antioxidants and Potassium.
5.    Papaya –  is an excellent source of vitamin C, vitamin A, folate, magnesium, potassium, copper, pantothenic acid, antioxidants and dietary fiber. Papaya contains an enzyme called papain that aids in protein digestion.
6.    Pineapples – are an excellent source of vitamin C, vitamin B6, vitamin B1, manganese, copper, folate, pantothenic acid and dietary fiber. Pineapples also contain bromelain which is a unique protein-digesting enzyme only found in pineapples.
7.    Strawberries – are an excellent source for vitamin C, manganese, iodine, folate, copper, potassium, magnesium, phosphorus, biotin, omega3, antioxidants, anthocyanins and dietary fiber.
8.    Raspberries – are an excellent source for vitamin C, vitamin K, Vitamin E, manganese, copper, biotin, magnesium, omega3, folate, potassium, flavonoids, antioxidants, pantothenic acid and fiber.
9.    Tomatoes – are an excellent source for vitamin C, vitamin K, vitamin A, vitamin B6, vitamin B3, vitamin B1, vitamin E, biotin, molybdenum, potassium, copper, manganese, folate, phosphorus, magnesium and dietary fiber.
10.    Spinach – is an excellent source for vitamin K, vitamin A, vitamin B2, vitamin B6, vitamin E, vitamin C, vitamin B1, vitamin B3, manganese, folate, magnesium, iron, copper, calcium, potassium, phosphorus, zinc, choline, omega3, selenium, chlorophyll, antioxidants, pantothenic acid, dietary fiber and protein.
11.    Mixed Dark Leafy Salad Greens – are an excellent source for vitamin k, vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, folate, manganese, potassium, copper, biotin, omega3, iron, chlorophyll, antioxidants and fiber.
12.    Kale – is an excellent source for vitamin K, vitamin A, vitamin C, vitamin E, vitamin B2, vitamin B1, manganese, copper, calcium, potassium, iron, magnesium, chlorophyll, antioxidants protein and dietary fiber.
13.    Parsley – is an excellent source for vitamin K, vitamin C, vitamin E, folate, iron, copper, potassium, magnesium, calcium, chlorophyll, antioxidants and dietary fiber.
14.    Swiss Chard – is an excellent source for vitamin K, vitamin A, vitamin C, vitamin E, vitamin B2, vitamin B6, vitamin B1, magnesium, copper, potassium, iron, choline, calcium, phosphorus, zinc, antioxidants, dietary fiber and protein.
15.    Cabbage – is an excellent source of vitamin K, vitamin C, vitamin B6, vitamin B1, vitamin B2, manganese, potassium, copper, folate, choline, phosphorus, selenium, magnesium, iron, calcium, protein and dietary fiber.
16.    Broccoli – is an excellent source for vitamin K, vitamin C, vitamin B6, vitamin E, vitamin B2, vitamin A, vitamin B1, vitamin B3, chromium, folate, phosphorus, manganese, choline, potassium, copper, omega3, magnesium, zinc, iron, calcium, selenium, sulforaphane, carotenoids, protein and dietary fiber.
17.    Watercress – is an excellent source for vitamin K, vitamin A, vitamin C, calcium manganese, potassium, antioxidants and chlorophyll.
18.    Asparagus – is an excellent source for vitamin K, vitamin B1, vitamin B2, vitamin C, vitamin E, vitamin B3, vitamin A, vitamin B6, folate, copper, selenium, manganese, phosphorus, potassium, choline, zinc, iron magnesium, dietary fiber and protein.
19.    Carrots – are an excellent source of vitamin A, vitamin K, vitamin C, vitamin B6, vitamin B3, vitamin B1, vitamin B2, vitamin E, biotin, potassium, manganese, copper, phosphorus, folate, carotenoids and dietary fiber.
20.    Bell Peppers – are an excellent source for vitamin C, vitamin B6, vitamin A, vitamin E, vitamin B2, vitamin B2, vitamin K, folate, potassium, manganese, antioxidants and dietary fiber.
21.    Sweet Potatoes  – are an excellent source for vitamin A, vitamin C, vitamin B6, vitaminB3, Vitamin B1, vitamin B2, manganese, copper, biotin, potassium, phosphorus, antioxidants and dietary fiber.
22.    Beets – are an excellent source of vitamin C, vitamin B6, folate, manganese, potassium, copper, magnesium, phosphorus, nitrates and dietary fiber.
23.    Squash (pumpkin, spaghetti, butternut, ect.) – is an excellent source for vitaminC, vitamin B1, vitamin K, vitamin B6, vitamin B3, vitamin B2, copper, manganese, magnesium, phosphorus, potassium, folate, zinc, omega3, calcium, pantothenic acid, iron, choline, fiber and protein.
24.    Brussels Sprouts – are an excellent source for vitamin K, vitamin C, vitamin B6, vitamin B1, vitamin B2, vitamin A, vitamin B3, folate, manganese, choline, copper, potassium, phosphorus, omega 3, iron, magnesium, protein, calcium, zinc and dietary fiber.
25.    Onions – are an excellent source in vitamin B6, vitamin C, vitamin B1, manganese, copper phosphorus, potassium, folate, antioxidants and dietary fiber.
26.    Garlic – is an excellent source for vitamin B6, vitamin C, manganese, copper, selenium and antioxidants.
27.    Wheat Germ – is an excellent source for vitamin b6, thiamin, riboflavin, niacin, folate, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium and dietary fiber.
28.    Quinoa – is gluten-free and an excellent source of manganese, copper, phosphorus, magnesium, folate, zinc, antioxidants and dietary fiber.
29.    Oats  – are gluten-free and an excellent source of vitamin B1, manganese, molybdenum, phosphorus, copper, biotin, magnesium, chromium, zinc, beta-glucans, protein and dietary fiber.
30.    Plain Yogurt – is an excellent source of vitamin B12, vitamin B2, iodine, phosphorus, calcium, molybdenum, pantothenic acid, biotin, zinc and protein.
31.    Wild Salmon – is an excellent source for vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, omega 3, phosphorus, iodine, choline, pantothenic acid, biotin, potassium and protein.
32.    Sardines – are an excellent source for vitamin B12, vitamin D, vitamin B3, vitamin B2, selenium, phosphorus, omega3, calcium, iodine, copper, choline and protein.
33.    Eggs – are an excellent source for vitamin B12, vitamin B2, vitamin D, vitamin A, choline, selenium, biotin, molybdenum, iodine, pantothenic acid, phosphorus, and protein.
34.    Pumpkin Seeds – are an excellent source for manganese, phosphorus, magnesium, copper, zinc, iron and protein.
35.    Sunflower Seeds – are an excellent source for vitamin E, vitamin B1, vitamin B6, vitamin B3, copper, manganese, selenium, phosphorus, magnesium and folate.
36.    Almonds – are an excellent source for vitamin E, vitamin B2, biotin, manganese, copper, phosphorus, magnesium, molybdenum, healthy fats, antioxidants, protein and fiber.
37.    Chia Seeds – are an excellent source for manganese, phosphorus, calcium, zinc,  protein and dietary fiber.
38.    Flax Seed – is an excellent source for vitamin B1, omega3, copper, manganese, magnesium, phosphorus, selenium and fiber.
39.    Lentils – are an excellent source for vitamin B1, vitamin B6, molybdenum, folate, copper, phosphorus, manganese, iron, pantothenic acid, zinc, potassium, fiber and protein.
40.    Beans (legumes) – are an excellent source for vitamin B1, molybdenum, folate, copper, manganese, phosphorus, magnesium, iron, fiber and protein.

To learn more about essential nutrients, their role in maintaining good health and the daily intake requirements of each for child and adult, visit the article Essential Nutrients and Beneficial Foods here.

Article written by: J. Marshall

References
•    The World’s Healthiest Foods / The World’s Healthiest Foods: http://www.whfoods.com/foodstoc.php
•    The World’s Healthiest Foods / Home: http://www.whfoods.com/index.php
•    Self Nutrition Data: Know what you eat: http://nutritiondata.self.com/
•    Medical News Today / The Top 10 Healthy Foods: http://www.medicalnewstoday.com/articles/245259.php
•    Prevention / 50 Healthiest Foods For Women: http://www.prevention.com/food/healthy-eating-tips/50-healthiest-foods-for-women
•    Authority Nutrition: An Evidence-based Approach / The 11 Most Nutrient Dense Foods on The Planet: https://authoritynutrition.com/11-most-nutrient-dense-foods-on-the-planet/
•    Authority Nutrition: An Evidence-based Approach / Foods Database: https://authoritynutrition.com/foods/

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