List of top 20 healthy foods. Super foods, why are they needed?

To eat right & Healthy Foods, it is important to comply with the recommended calorie intake and monitor the consumption of foods rich in vitamins and minerals. Super foods are the leader in their content – you will find a list of 20 of them below.

At the same time, super foods are not always exotic food. Beloved by everyone, buckwheat is also one of the healthiest food products, gaining popularity worldwide. In addition, many super foods can be swapped out for local produce – hawthorn is fine instead of goji berries.

What are Super Foods?

From the English super food, Super foods are natural food products containing the greatest amount of antioxidants, micro-minerals, and vitamins. Regular consumption of such products is necessary to maintain the health and normal functioning of the body.

For example, the most beneficial nutrient in most berries (both raw and dried) are polyphony, which are the elements that give the berry its intense dark or blue color. According to scientific studies, polyphony help fight obesity by inhibiting the formation of new fat cells.

In addition, super foods contain magnesium, iodine, iron and zinc – essential micro minerals necessary for the proper functioning of the immune system. Their lack not only lowers the body’s protective functions but also leads to a decrease in the production of hormones.

Most Useful Products

It is important to regularly consume various vegetables, fruits, nuts and plant seeds to maintain a healthy and normal metabolic function. At the same time, the list of healthy foods, in the end, includes almost all plants – each of them contains the elements necessary for the body.


Almonds are good for magnesium, iron, phosphorus, zinc, copper, and vitamins E and A. Due to the content of monounsaturated fatty acids, this nuts lower blood cholesterol and reduce the risk of heart disease. Among other things, almonds are high in protein.

Sesame Seeds

Sesame is an oil plant that contains the powerful antioxidant sesame. This substance effectively lowers the level of bad cholesterol in the blood. In addition, sesame seeds contain fiber and various trace minerals, including manganese, magnesium, zinc, phosphorus and iron.

Red Berries

Any red berries (both goji berries and rose hips with hawthorn) contain a high amount of natural antioxidants, vitamins and micro-minerals (copper, iron, zinc, selenium, calcium, potassium). 100 g of dried goji berries contain 500% of the daily value of vitamin A and 80-90% of the value of vitamin C.

Dark Blueberries

The color of blueberries, blueberries and other dark blueberries are due to the content of anthologist’s powerful antioxidants. They help the body fight against damaging factors of various nature. In addition, dark berries are especially rich in micro minerals and vitamins.


Since buckwheat is not a cereal crop, buckwheat does not contain gluten, a component of wheat protein that causes food allergies in some people. In addition, buckwheat is one of the very few plant foods with a complete amino acid profile.

Raw Cocoa Beans

Strictly speaking, raw cocoa beans are the most beneficial for health. However, even after heat treatment, many antioxidants remain in them – just like in dark chocolate. Another advantage of cocoa is its ability to act as a source of tryptophan.


Curcumin visibly reduces the amount of micro-inflammation in the body and also increases antioxidant levels. Several studies show the positive effect of turmeric in relieving pain in osteochondrosis and its ability to normalize cholesterol and blood sugar levels.


Quinoa is another pseudo-cereal crop, which is a flower seed. 100 g of dry quinoa groats contain 102% of the daily value of manganese, 49% of the magnesium, 46% of phosphorus, 30% of copper, 25% of iron, 21% of zinc, 16% of potassium and 12% of selenium – these figures even exceed buckwheat!

Pumpkin Seeds

Dried pumpkin seeds are an excellent source of protein and essential amino acids. They contain a lot of B vitamins, vitamin E. Among other things, they belong to foods high in zinc – this trace element is useful for men, helping to maintain normal testosterone levels.


Acai is a dark berry native to Brazil. It has a unique taste and a high content of natural antioxidants. It is most often found in the form of dried berry powder or frozen. Great for making smoothies and adding to ice cream.

Dried Mulberries

Due to their anti-inflammatory properties, dried mulberries are used as a mild remedy for removing toxins from the body. The high content of vitamin C allows the use of these berries for the prevention of infectious diseases. In addition, mulberries contain iron.


Walnuts are one of the leading products in the content of high-quality vegetable protein. In addition, they contain omega-3 fatty acids and various antioxidants. Studies show the ability of walnuts to lower blood pressure and lower blood sugar levels.

Hemp Seed

Both hemp seeds and hemp oil are healthy foods. In terms of the profile of fatty acids and the content of Omega-3, such oil is close to flaxseed. Note that in the food industry, hemp products are used without a range of psychoactive elements.

Green Tea

Both black and green tea are products of the same plant. Since green tea undergoes minimal fermentation, more antioxidants remain in its composition. In addition, the benefits of green tea in powder (“matcha”) are most pronounced. Healthy Foods


Lentils are a group of plants in the legume family. Red lentils have no shell, are cooked as quickly as possible, and are well suited for making tender soups. It has a low glycaemic index since it contains a lot of protein and fiber (about a third of the dry weight of cereals).


Pomegranate seeds are high in vitamin C and folic acid, magnesium, potassium, selenium, and manganese. They are especially useful for low blood haemoglobin levels, balancing high blood sugar levels, and improving digestion.

Chia Seeds

Chia seeds contain plant-based omega-3 fatty acids, essential amino acids, and a rare water-insoluble fiber. Research suggests that regular consumption of chia seeds can help reduce micro-inflammation in the body, lower blood pressure and lower bad cholesterol levels. Healthy Foods

Peruvian Cherry

Cape gooseberries (or Peruvian cherries) are mainly used dried or for making preserves and jams. Differs in a high content of vitamin C, as well as plant antioxidants. Improves digestion and increases the body’s ability to fight micro-inflammation.


Several studies show that ginger helps fight inflammation in the body, reduces menstrual pain and muscle pain. Additionally, ginger tea is used to treat colds. In this case, the benefits are explained by the warming and expectorant effect and the mild antimicrobial properties.


Spirulina is a genus of blue-green algae. Its health benefits are attributed to its ability to influence the metabolism of fats and carbohydrates in the body. In particular, when taken regularly, spirulina powder affects the processes of fat deposition in the liver and can lower blood cholesterol levels.

The Healthiest Vegetables

Most vegetables benefit from both their fiber and phytonutrients. In this case, the most useful vegetable is broccoli, rich in folate, potassium and calcium. In addition, broccoli has been shown to reduce the risk of heart disease, diabetes, and even certain types of cancer. Healthy Foods

Among other things, broccoli contains the powerful antioxidant beta-carotene, sulforaphane, and vitamin C and vitamin K. However, for all the beneficial trace elements to be preserved, it is recommended not to boil broccoli in water when cooking but to stew this cabbage slightly or fry gently.

List of the Healthiest Vegetables:

  • Avocado
  • Broccoli
  • Brussels sprouts
  • Eggplant
  • Tomatoes
  • Red bell pepper
  • Carrot
  • Onion and garlic
  • Yam (sweet potato)

List of Healthy Fruits

The pectins contained in fruits enhance the motor function of the large intestine and, in combination with fiber, promote the digestion process – in fact, fruits “draw” toxins from the body. That is why doctors recommend eating 1-2 fresh fruits daily. Healthy Foods

In the list of the most useful fruits, bananas should be noted separately. Middle banana covers up to 30% of the daily value of vitamin B6, 20% of the value of vitamin C, 16% of the daily requirement for manganese, 13% to 8% of potassium and magnesium.

The list of the healthiest foods includes green vegetables (from lettuce leaves to broccoli) and dark berries (blueberries, blueberries), as well as all kinds of nuts and cereals. That said, the key to choosing the healthiest foods is regular variation.

About Zahid Shaukat

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