Top Healthy Foods to Eat Every Day: 20 Foods

1. Leafy greens

Dark, leafy, green vegetables are nutrient-dense, containing a wide range of vitamins and minerals while being very low in calories.

Leafy greens such as spinach and kale are high in vitamins A, C, E, and K, as well as fiber, iron, magnesium, potassium, and calcium. 

Spinach, Swiss chard, kale, and Brussels sprouts are high in nutrients such as folate and B vitamins that are essential for healthy red blood cells as well as fiber which is crucial for digestive health.

They are also rich in beta-carotene and lutein, which are important for eye health.

Broccoli includes sulfur-containing chemicals known as sulforaphane, which can help protect against some malignancies. It's a surprisingly good source of vitamin C, which aids immunological function.

2. Root vegetables

Root vegetables such as carrots, beets, parsnips, potatoes, and yams have an exceptionally long shelf life and are high in healthy carbs and starches, which provide your body with sustained energy. 

Studies have reported that root vegetables may help prevent diabetes, cardiovascular disease, obesity, cancer, and other health conditions due to their anti-inflammatory, antioxidant, and antimicrobial properties. 

The darker the color, the higher the concentration of the antioxidant beta-carotene.

Root vegetables are also packed with vitamin A, which can maintain healthy vision.

3. Mushrooms

Mushrooms have antibacterial, antioxidant, and anti-inflammatory properties due to being high in vitamins D and A, as well as potassium, fiber, and antioxidants.

They are an excellent plant-based source of protein, making them ideal for vegetarian or vegan diets.

4. Avocados

Avocados are anti-inflammatory, satiating, and rich in nutrients that are beneficial for the heart, intestines, brain, hair, and skin.

Avocados are abundant in monounsaturated fat that promotes good cholesterol levels by decreasing low-density lipoprotein (bad) cholesterol levels and preventing blood sugar spikes.

Additionally, they are high in potassium, which helps control blood pressure, and magnesium, which supports nerve and muscle function, while also decreasing stress hormones and aiding sleep. 

5. Citrus fruits

Citrus fruits such as lemons, limes, grapefruit, and oranges are excellent sources of vitamin C, which is essential for healthy skin, bones, and immune function. 

Vitamin C can also prevent or delay the onset of some eye disorders, help with digestion, prevent diabetes, fight heart disease, and reduce the risk of cancer.

In addition to enhancing immunity, vitamin C from these sources may stimulate collagen synthesis, keeping the skin healthy.

6. Berries

Raspberries, blackberries, blueberries, and strawberries are nutritious and high in fiber, which helps keep your digestive system healthy and working properly. 

Berries are also rich in vitamins, minerals, and antioxidants that help combat free radicals that can cause damage and diseases such as heart disease and neurological disorders.

7. Apples

Apple is a wonderful source of fiber, vitamin C, and antioxidants that can help reduce inflammation, lower cholesterol, and reduce the risk of type II diabetes and some cancers.

Apples help with weight loss because they promote feelings of fullness, preventing overeating.

8. Bananas

Bananas are rich in potassium, which is essential for maintaining normal blood pressure.

Bananas are also filling and can provide the body with sustained energy.

9. Tomatoes

Tomatoes contain lycopene, which is difficult to get in other foods and can help protect the skin from UV radiation, reduce cholesterol, and even prevent certain types of cancer.

Tomatoes are high in folate, potassium, and fiber, as well as vitamins A, C, and B2.

10. Eggs

Eggs are a high-quality protein source, in addition to being high in vitamins and minerals such as zinc, iron, and copper. 

Egg whites provide protein while being low in calories (and zero fat or cholesterol). Egg yolks are also high in vitamins B12 and A, which are especially important for pregnant women.

11. Fatty fish

The American Heart Association suggests eating 2 portions of fish in a week, preferably fatty fish such as salmon, tuna, and sardines, which are excellent sources of essential protein, omega-3 fatty acids, and antioxidants.

Studies have shown that these nutrients may lower the risk of eye diseases, bad cholesterol, high blood pressure, and other risk factors for heart disease.

Fatty fish are anti-inflammatory and contain a high concentration of selenium, an antioxidant that repairs damaged cells.

12. Fermented foods

Kimchi, kombucha, kefir, miso, sauerkraut, and yogurt are all fermented foods that are rich in probiotics, which are beneficial for digestive health and immune system function and support clear gut-brain communication.

Fermented foods are also rich in calcium, protein, and potassium, which lower blood pressure and cholesterol due to their anti-inflammatory properties.

13. Beans

Beans, legumes, or pulses are an inexpensive way to add extra nutrients to nearly any meal. Beans are rich in protein and fiber, which promote satiety and help balance blood sugar for optimal energy levels. 

Beans are a prebiotic food, which means they feed the beneficial bacteria in our digestive tract, helping maintain the health of our gut flora. They are also high in folate, which is required for the formation of red blood cells, protein synthesis, and replication of DNA.

Beans are rich in antioxidants that help reduce inflammation and slow the aging process.

14. Nuts and seeds 

Nuts and seeds are most nutritious and filling, providing essential nutrients such as protein, fiber, vitamins, omega-3 fatty acids, and other nutrients that promote gut health and aid in weight loss.

Omega-3 fatty acids reduce inflammation in the body, which lowers the risk of chronic illnesses and can keep cholesterol levels in check.

Nuts and seeds are high in manganese, copper, magnesium, folate, and vitamin B6.

15. Oatmeal

Oats are one of the healthiest grains due to their high soluble fiber content, which can help lower cholesterol and keep you fuller for longer.

Because oats include complex carbs, they assist in delaying digestion and regulating blood glucose levels.

16. Whole grains

Whole grains such as brown rice and quinoa contain nutrients such as fiber and omega-3 fatty acids, which are important for digestive health and can help lower cholesterol and regulate blood sugar levels.

Whole grains also contain vitamin B, iron, copper, zinc, magnesium, and other nutrients which can reduce the risk of disease.

17. Dark chocolate

Dark chocolate contains high amounts of cocoa, which is an antioxidant-rich food that can help boost mood, improve cognitive function, and reduce the risk of diabetes.

According to studies, eating dark chocolate 4 times a week may help lower blood pressure and improve blood vessel function.

18. Extra virgin olive oil

Aside from being a good source of monounsaturated fats, extra virgin olive oil contains numerous polyphenols and has been linked to the prevention of several chronic diseases. 

It improves nutrient absorption and can help with inflammation, heart health, and diabetes treatment. It contains a healthy amount of antioxidants, which protect the body from oxidative stress.

Cooking with olive oil has been linked to reducing the effects of aging on brain function.

19. Garlic and ginger

Garlic is good for your health due to the presence of allicin (an organosulfur compound) which aids in the reduction of blood pressure and prevention of atherosclerosis. 

Ginger contains anti-inflammatory compounds that can help with chronic pain and has also been used to treat nausea or stomach upset. 

20. Green tea

Green tea is high in antioxidants and can improve brain function, aid in weight loss, and lower cancer risk due to a phytochemical that slows irregular cell growth.