10 Healthy Foods

Great foods to add to or increase your diet.

The food you eat every day can have a significant impact on your health. Diet affects your risk of developing certain cancers, heart disease, and type 2 diabetes. It also influences your risk of bone loss and muscle weakness as you age.

But a healthy diet can include a wide variety of foods, so how do you choose?

Some of the healthiest foods combine nutrients like vitamins, minerals, fats, and protein. If these foods are also low in sugar, fat, or salt, they are called nutrient-dense foods.

Foods that are a source of fiber, vitamins, and minerals, and are high in phytochemicals (also known as plant-based nutrients), offer even more benefits. Regularly eating nutrient-dense foods over a long period is associated with a reduced risk of certain chronic diseases.

Here are 10 great foods to add to or increase your diet.

Almonds:

 Whole nuts are a good source of protein, like seeds, meat, and eggs. Oils can also be extracted from them. But nuts aren't just about protein and fat; they're packed with vitamins, minerals, fiber, and antioxidants.

Almonds are a great example. They're tree nuts that can be eaten whole, ground into butter, or used in everything in between. Almonds add a crunchy flavor to snacks, salads, and everything from appetizers to desserts.

Almonds are a source of magnesium, calcium, and folate. One ounce of almonds also provides a significant portion of your daily vitamin E requirement. Most of the fat in almonds is in the form of monounsaturated fatty acids, which, when used to replace saturated fats, are linked to heart health.

Nuts are a great addition to a healthy diet. However, they can be high in calories. So, be mindful of portion sizes and make sure the types of nuts you choose fit into your diet, as they are high in calories. Opt for whole, unsalted nuts or nut butters without added salt or sugar.

Apples

Surveys show that most people are adding more fruit to their daily diets. And what better way to get your daily fruit intake than with apples?

Whether you prefer sweet or tangy flavors, you'll find a variety of apples to suit your taste. Apples are also a good source of fiber. The peel contains insoluble fiber, which doesn't dissolve in water. The flesh of the apple contains soluble fiber, which turns into a gel-like substance as it passes through the intestines.

Both soluble and insoluble fiber help keep food moving through the digestive system and may contribute to reducing the risk of certain cancers. Soluble fiber may also reduce the risk of cardiovascular disease.

Like other plant-based foods, apples contain phytonutrients. Examples of these nutrients include vitamin C, flavonoids, and many other compounds. These chemical compounds work together to improve the health of the body's cells and protect them from the damage they sustain in daily life.

Legumes

Adding legumes to any meal is beneficial as both a vegetable and a source of protein. Each type has its own set of nutrients, but all are low-fat sources of protein and fiber. Legumes also boost your diet with thiamin, magnesium, iron, zinc, folate, phosphorus, and potassium.

With so many options available, it’s hard to find a meal without legumes.

However, American diets often have low average servings of legumes, peas, and lentils. To increase your intake of these foods, you can use legumes instead of high-fat proteins. If you’re looking for canned legumes, opt for low-sodium varieties.

Blueberries

Another great fruit to add to your daily diet is the blueberry. Whether eaten on its own, with yogurt, or added to a salad, blueberries are packed with phytonutrients. Anthocyanins, which give blueberries their distinctive color, are an example of these nutrients and play a role in maintaining memory health, among other benefits.

Blueberries also contain vitamin K, which supports healthy cell function, blood flow, and calcium absorption. Vitamin K also interacts with manganese, which is also found in blueberries.

Blueberries are a low-calorie food source rich in fiber and vitamin C. Approximately three-quarters (3/4) of a cup of fresh blueberries contains 2.7 grams of fiber and 10.8 milligrams of vitamin C.

Fresh or frozen blueberries can add a vibrant color to your dish.

A word of caution: When consuming desserts made with blueberries, such as muffins or bagels, you may consume more calories than you gain, so be sure to read the nutrition facts.

Broccoli

Broccoli is a cruciferous vegetable, meaning it belongs to the cabbage family. It contains phytonutrients that are beneficial for immune system health and detoxification.

Broccoli contains phytonutrients such as glucosinolates, which are sulfur-containing compounds. Another compound in broccoli is lutein, a vitamin A-like compound beneficial for eye health. It is also a source of vitamin A, which supports healthy vision.

Broccoli raises

Broccoli is a great source of iron, which enhances the nutritional value of meals containing grains, legumes, or eggs. It's rich in vitamin C, which boosts the body's ability to absorb more iron from these foods. Broccoli is also a good source of calcium.

Broccoli retains its quality and stays fresh in the refrigerator longer than many other vegetables. It can be eaten roasted, sliced, or added to vegetable soups, and it has a strong flavor whether raw or cooked.

Raw broccoli crowns

Salmon

Seafood in general—and salmon in particular—is a good source of protein in the diet. Salmon is a better alternative to higher-fat meats.

Salmon is perhaps best known for its omega-3 fatty acid content, specifically EPA and DHA, which can help maintain heart health, brain function, and joint health.

Most Americans can incorporate more seafood into their diets, and salmon is a good choice. Salmon can be used fresh or canned. If you buy canned, choose varieties preserved in fresh water rather than oil.

Salmon can be used in a variety of dishes, such as casseroles. Or it can be the main protein source in a meal, such as salmon burgers or tacos. Salmon, along with sardines and trout, is often lower in mercury than other seafood.

Two fillets of raw salmon

Spinach

Spinach is a leafy green vegetable that is sold in bunches. Frozen or fresh spinach is used as an ingredient in many dishes, such as eggs, stews, or pasta. Fresh spinach is also a great addition to salads or can be enjoyed as a main course for dinner.

Spinach contains vitamins A and C, potassium, carotenoids, and folate. The carotenoids found in spinach include beta-carotene, lutein, and zeaxanthin. These phytonutrients contribute to good vision and proper cell function. Spinach is also a source of iron.

You can add spinach to salads, use it instead of lettuce in sandwiches, or lightly steam it.

Sweet Potatoes

Baked or mashed sweet potatoes are a great addition to any dish. Sweet potatoes have a deep orange-yellow color, which means they are rich in antioxidants known as carotenoids. Beta-carotene is one of the most studied antioxidants. It contains a substance that the body can use to produce vitamin A, which helps cells resist daily wear and tear.

Sweet potatoes are also a source of potassium and vitamin A, and they also contain some B vitamins. Like many vegetables, they are a good source of fiber and relatively low in calories; half a large sweet potato contains only 81 calories.

Store sweet potatoes outside the refrigerator, but in a cool, dry, well-ventilated area.

Mashed Sweet Potatoes

Vegetable Juice

Vegetables that can be juiced include tomatoes, cucumbers, spinach, beets, and carrots. Vegetable juice typically retains most of the vitamins, minerals, and phytonutrients present in the original vegetable, depending on the juicing method.

However, juice lacks the beneficial fiber found in these vegetables. You can also add some pulp to the juice or use the juice extract as a dietary supplement. If you're buying vegetable juice, look for 100% natural juice made from whole vegetables. Check the added salt, called sodium, on the nutrition facts label.

The good news is that vegetable juice is often low in calories and sugar, and conveniently adds nutrients to your diet.

Wheat Germ

Whole grains are foods like oats, popcorn, and brown rice that retain all the edible parts of the grain.

These parts include the bran, endosperm, and germ. If that grain were planted, it would sprout a new plant, with each part playing a role in the germination process. The germ is the cradle of germination and a storehouse of vitamins, minerals, antioxidants, and some beneficial fats.

Wheat germ is a generous source of thiamin and a rich source of folate, magnesium, phosphorus, and zinc.

Adding wheat germ to meals enhances their nutritional value and makes them more beneficial. For example, some people sprinkle wheat germ on fruit or use it in hot breakfast cereals like oatmeal or cold breakfast cereals.

Oatmeal topped with wheat germ and apples

Ten Foods to Start With

The following are just a few examples of the many food options that can be included in a nutritious diet. Choosing the optimal diet for you depends on several factors, such as age, budget, body weight, and social customs.

The most important factor to always remember is that every bite you eat makes a difference. Therefore, you should focus on eating nutrient-rich foods and avoid those containing added sugar, sodium, and saturated fats to reduce the chances of developing chronic diseases over time.