The Top 10 Foods for a Healthy Diet

Did you know that the foods you eat can have a huge impact on your overall health? It’s true! Eating healthy not only tastes better, but it can make you feel better physically, too! Read on to find out which foods are the best when it comes to healthy eating. You just might be surprised by what makes the list!

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1) Oatmeal

Oatmeal is an excellent breakfast food and healthy meal alternative. In one cup of oatmeal, you’ll find 15 grams of whole grain, 4 grams of fibre, only 160 calories and 8 grams of protein. Oatmeal is often recommended as a healthy food choice because it’s rich in B vitamins, which help fuel your body and keep your mind sharp. Oats also contain high levels of antioxidants that can help slow down ageing processes.

2) Eggs is healthy for us

Eggs are an inexpensive, versatile protein that can be eaten in almost any form. If you’re trying to lose weight, limit yourself to two eggs per day—but always opt for free-range or pasture-raised varieties. These eggs have more heart-healthy omega-3 fatty acids and vitamin D than their factory-farmed counterparts. This will help you burn fat faster, keep your energy levels high, and avoid early-onset osteoporosis. You can add them to salads and sandwiches or use them as an ingredient in deviled eggs and frittatas. You’ll also get 9 grams of protein from each egg which is excellent for muscle maintenance!

3) Spinach

This richly coloured vegetable is packed with vitamins A, C, and K, along with other antioxidants and phytonutrients. It also contains beta-carotene and lutein, both of which protect against age-related macular degeneration (AMD). Spinach has also been shown to lower cholesterol levels in women. Popeye knew what he was talking about!

4) Cauliflower

It’s no surprise that broccoli is on our list of top foods for a healthy diet. This cruciferous vegetable has received lots of attention in recent years, with studies showing its ability to reduce cancer risk, promote heart health and aid weight loss. Broccoli is also loaded with antioxidants—including vitamins C and K—and anti-inflammatory properties. One cup of cooked broccoli provides more than 100 per cent of your daily recommended value of vitamin C, which aids in collagen production and helps keep your skin smooth and youthful. By inhibiting pro-inflammatory enzymes, broccoli can help combat arthritis pain.

5) Broccoli

Chock-full of vitamin C, broccoli is one of the best foods you can eat if you want to fight cancer and protect your heart health. If that’s not enough, it’s also high in fibre and iron. A study at Ohio State University found that men who ate about 1 1/2 cups of broccoli per week had lower levels of DNA damage than those who didn’t. And studies from Tufts University and USDA researchers have linked eating broccoli with a reduced risk of certain cancers—including lung, colon, ovarian, prostate and breast cancers. It doesn’t stop there: Broccoli can even help you lose weight. One Penn State study found that people who ate more cruciferous vegetables like broccoli had lower BMIs than those who did not consume them as often.

6) Asparagus

Low in calories and carbohydrates, asparagus is an excellent addition to any healthy diet. One cup of cooked asparagus (about 7 spears) contains just 26 calories and provides nearly 3 grams of fibre, 1 gram of protein, more than 100 per cent of your daily vitamin K needs, 20 per cent of your daily vitamin A needs and 18 per cent of your daily vitamin C needs. Asparagus also has anti-inflammatory properties that can help reduce symptoms associated with arthritis and other inflammatory conditions. One benefit may be linked to its high content of glutathione—an antioxidant that combats oxidative stress—and anti-inflammatory flavonoids known as saponins. They’re thought to provide pain relief by blocking inflammation or reducing arthritic pain signals through two types of calcium channels.

7) Salmon

Salmon is high in protein and has omega-3 fatty acids, both of which are crucial to overall health. Omega-3s help reduce inflammation and protects your heart, while protein builds muscle and promotes satiety—the feeling of being full. Salmon is also low in calories, making it perfect for weight loss. The American Heart Association recommends eating at least two servings of fatty fish per week (salmon or trout). Try incorporating salmon into your diet by having it on top of a green salad with walnuts or as part of an omelette.

8) Quinoa

This high-protein grain is gaining popularity in Western cultures and has even made its way into American supermarkets. It’s fast to cook, easy to make and delicious in salads or with fish. And you don’t have to be afraid of quinoa because it has all nine essential amino acids (protein building blocks) that your body needs. Quinoa is also high in fibre, antioxidants and vitamin E—and it’s gluten-free!

9) Blueberries

Blueberries aren’t just delicious, they’re also loaded with health benefits. Eating more blueberries may lower your risk of heart disease and memory loss while reducing inflammation, which can help lower your risk of diabetes and cancer. Blueberries are also packed with antioxidants that keep cell damage at bay; that may protect against arthritis, cataracts, and even Alzheimer’s disease. Even better? Blueberries are really easy to work into your diet as an addition to cereal or yoghurt or mixed into your next batch of muffins. In fact, experts recommend eating one cup every day for optimal health benefits!

10) Coffee

Sure, it might keep you awake and give you that jolt of energy you need to get through your morning, but what about its effects on health? Not so good. A review published in 2015 in Critical Reviews in Food Science and Nutrition analyzed data from 18 different studies involving almost 250,000 participants and found that drinking three to five cups of coffee per day (or up to 400 mg/day) was associated with slightly higher all-cause mortality. What’s more, researchers also discovered that drinking more than five cups per day increases your risk of developing type 2 diabetes by 5%. If you’re already at risk for either condition (or are just looking to improve your overall health), it may be best to skip out on that afternoon latte.