Top 20 most healthy foods

The food we eat is essentially a fuel source to our bodies and helps build and repair our cells. Food is so important in daily life because the better quality of the food you’re feeding your body, the healthier it will be. Our food should consist of macro-nutrients (proteins, fats, carbohydrates) and micro-nutrients (vitamins, minerals, and a few other things like glucosinolates).

We must remember that food should not only be good for building us up, but it must also be fuel, a source of energy. If the calories are high in fat or sugar content without any necessary nutrition, we are just eating junk food, neither a source of energy nor healthy.

From this blog post, I will write about the top 20 most healthy foods on the globe. Let’s start with the first one.

Top 20 most healthy foods

1. Asparagus

Asparagus is a vegetable origins from the Mediterranean region. Nowadays, this plant is cultivated worldwide, especially in the southern hemisphere. The name asparagus comes from Greek, which means “sprout of a not yet fully grown spear.” Asparagus has long been known for its medicinal properties and was used to treat many different diseases ranging from arthritis to rheumatism and gout.

Asparagus is found around the world in either temperate or subtropical climates. It is considered a high-fiber vegetable and excellent to eat any time of the year. This food will provide you with vitamins A, B1 (thiamin), B2 (riboflavin), C, D, and E, and minerals such as manganese, potassium, iron, phosphorus, and copper. It is beneficial in helping to reduce cholesterol, blood pressure and provides us with essential antioxidants.

Nutritional value per 100g Asparagus:

Energy42 kcal
Carbohydrates7.9 g
Fiber2.5 g
Fat0.2g
Protein1.4g
Vitamin B1 (Thiamin)0.12mg (10%)
Vitamin B2 (Riboflavin)0.21mg (10%)
Vitamin C28.2 mg (29%)
Vitamin E (Tocopherol)0.85mg (5%)
Folate32ug (8%)
Calcium36 mg (4%)
Iron1.09 mg (7%)
Magnesium42 mg (11%)
Potassium516 mg (14%)
Zinc0.33 mg (2%)
Sodium6 mg (0.15%)

With all these nutrients, it is no wonder asparagus is one of the most popular vegetables in the world! Most people love eating it because of its natural flavor and taste. It goes well with any kind of food, especially if you have something spicy. So we can say that it is one of the top 20 most healthy foods in the world.

2. Avocado

Avocados are a fruit originating from Central America; today it is grown throughout the entire globe. The avocado tree is trendy because of its big leaves and its tasty fruits. It belongs to the family of Lauraceae, genus Persea Americana which means “fruit or seed of North American woman.” The English word “avocado” comes from the Spanish word aguacate, which means “testicle tree.”

Avocados are most popular in many international cuisines. Avocados can be eaten raw in salads and for other purposes. They can also be used to make mayonnaise, ice cream, smoothies, or even medicine. They are also a great food to consume if you are on a diet or need detoxification. Some other reasons why it is the top 20 most healthy foods globally are as follows.

Some health benefits come with avocado-eating. Avocados contain high levels of monounsaturated fatty acids, which are essential for cardiovascular health and lower LDL cholesterol levels while raising your HDL (good) cholesterol. It is very beneficial in preventing osteoporosis because of its high calcium content. It contains vitamins A, B1 (thiamin), B2 (riboflavin), B3 (niacin), and vitamin E. It also includes a lot of potassium and other minerals that help the functioning of our nervous system.

Nutritional value per 100g Avocado:

Energy298kcal
Carbohydrates21.1g
Protein3.3g
Dietary fiber11.4g
Fat29.2g
Vitamin C96mg(29%)
Vitamin E5.4mg (15%)
Potassium921 mg (17%)
Carotene121ug (103% of RDA)
Calcium41mg (4%)
Magnesium63mg(20%)
Phosphorus136 mg(14%)
Sodium1mg (0.04%)
Iron1.3mg (8% of RDA)
Zinc0.4mg(7% of RDA)
Copper0.1mg(9% of RDA).

Avocado is considered one of the most nutrient-dense foods on Earth. It contains a high amount of potassium, calcium, and magnesium, which are very beneficial to your health.

3. Broccoli

Broccoli is another of the top 20 most healthy foods that part of the cabbage family, originating from Italy until it spread all over Europe in the 17th century. The word broccoli originated from the Italian word broccolo, which means “cabbage sprout” The English name broccoli also comes from the Italian one.

Broccoli is one of the most popular vegetables in the United States. It is low in calories and high in fiber. A cup of broccoli contains around 30 calories, but it still has plenty of nutrients. Also, broccoli is rich in Vitamin C and Vitamin K. It is essential for your body to have enough vitamin C since it helps our immune system fight off infection, strengthens bones and teeth, reduces the chances of infections caused by free radicals that also helps to reduce inflammation.

Nutritional value per 100g Broccoli:

Energy31 kcal
Carbohydrates6.8g
Protein2.5 g
Fat1.2 g
Vitamin C80 mg (13% RDA )
Folate26ug (7%)
Potassium553mg(16%)
Zinc0.2mg (1%)
Vitamin B60.2mg(10%)
Vitamin E0.2mg(1%)
Copper0.3mg (11% of RDA)
Phosphorus83 mg (8%)
Sodium18 mg (0.6%)
Calcium143mg(14%)

Also, broccoli contains a lot of fiber, calcium, and vitamin E, which are all very good for your health to prevent colon cancer or diabetes, and cardiovascular diseases. The high fiber content will also help with digestion and weight loss.

4. Blueberries

Blueberries are one of the most popular berries in the world. They have a unique taste and texture, which come from their particular composition. They also contain some antioxidants that help your memory function properly since blueberries are known to slow down cognitive decline with age, also protecting against cardiovascular disease and cancer. Also, blueberries are low in sugar and have a high fiber content, which is always beneficial to your health. For all those using it has achieved the top 20 most healthy foods ranks.

Blueberries are native to North America and have enjoyed their taste since the 1700s when they were first grown in England. Nowadays, they grow abundantly in both the United States and Canada, therefore being so popular amongst most countries. The increasing popularity of blueberries has made them be added to other types of products to make them appeal more to the human taste buds. Some examples of these products are yogurt, muffins, and even tea.

I recommend including blueberries in your diet because they can contribute significantly to keep your brain healthy as you age since its antioxidants destroy free radicals that damage cells within the body.

 Nutritional value per 100g Blueberries:

Energy91 kcal (413 kJ)
Carbohydrates21.2 g (15.5% RDA)
Sugars15.6 g
Protein0.7g (1% RDA)
Fat0.4 g (0.2% RDA)
Vitamin A2 ug (1%)
Vitamin C13mg(24%)
Calcium20 mg (2%)
Iron0.8mg (5 % of RDA)
Vitamin B60.1mg (4%)
Potassium181 mg (3 % of RDA)
Folate11ug (4% of RDA)
Copper0.2mg(15%)
Vitamin K12ug (20%)

Also, it is very beneficial for your skin due to the healthy fat content. It helps skin look more vibrant and younger. 

5. Peanuts

Peanuts are members of the legume family, originating from South America and used both as a snack or in many recipes like cookies or salads, like peanut butter. Peanuts are very nutritious, with lots of fibers and monounsaturated fatty acids, which help lower cholesterol levels. By doing that, they also help reduce the risk of coronary heart disease. Antioxidants present in peanuts also protect from cancer and Alzheimer’s disease.

Peanuts are also rich in protein and fiber, which help digest food better, lowers blood cholesterol levels, and keeps us fuller longer after a meal. Fiber is essential for our digestive health, as well as for weight loss or maintenance. Our immune system is supported by all the vitamins present in peanuts – B group vitamins help fight against diseases, vitamin E is required to maintain our immune system, and vitamin D helps absorb calcium. Minerals in peanuts also have their role – they lower our blood pressure, help to form bones and teeth, and strengthen them. That’s why peanuts are the top 20 most healthy foods.

Nutritional value per 100g Peanuts:

Energy2594 kJ (657 kcal)
Carbohydrates46.1g (17% RDA)
Sugars4.6 g
Protein31.3g (59% RDA)
Fat49.2g (78% of RDA) Saturated fat 14.7g Monounsaturated fatty acids 25.6g
Vitamin E9mg (15% RDA)
Folate7ug (2% RDA)
Phosphorus375mg(37%)
Potassium647 mg(20%)
Calcium56 mg (5%)
Iron5.3mg (29% of RDA)
Magnesium154mg(143%)
Sodium45mg (2 % of RDA)
Zinc0.4 mg (3%)

Also, peanuts contain high amounts of protein, which will help your body recover faster after a workout since it is essential for muscle growth and repair. But, be careful with how many peanuts you eat because they are very high in fats which can make you gain weight if consumed in excess.

6. Carrots

Since ancient Egypt, carrots have been used for a long time, where they were first cultivated and eaten by humans, and even the ancient Greek writers had talked about them. Also, carrots contain antioxidants, which help protect against heart disease and cancer. Carrots are rich in vitamin A, which is helpful for good eyesight. The orange pigment in carrots enhances the immune system and protects one against infections.

Carrots also boost the body’s ability to absorb iron from lentils, beans, and pumpkin seeds. Those are excellent sources of vegetarian iron, which is equivalent to the amount found in red meat. The lutein and zeaxanthin contained in green leafy vegetables and corn help maintain eye health by protecting against age-related macular degeneration. And the beta-carotene from carrots helps prevent cataracts.

Nutritional value per 100g Carrots:

Energy36kcal (158kj)
Carbohydrates8.9 g Sugars 2.6 g
Protein0.2g(0.5%)
Fat0.1g (0% of RDA)
Vitamin A767ug (5.6% RDA)
Vitamin K26ug (38%)
Manganese0.2mg(10%)
Copper0.07mg(4%)

Also, carrots are very high in dietary fiber, which provides a feeling of fullness with fewer calories, so they can help you lose weight. Also, they help keep your digestive system and liver healthy.

7. Spinach

Spinach is a leafy vegetable full of nutrients like iron, dietary fibers, and folate. These are essential to maintain good health since they help reduce cholesterol levels and effectively fight inflammation caused by free radicals. Also, they improve your eyesight and help you keep fit.

Spinach has achieved the top 20 most healthy foods because it can be consumed raw or cooked. It contains a good amount of amino acids that are beneficial to your skin, hair, and nails. For cooking, you don’t have to cook the spinach thoroughly not to lose its valuable nutrients. However, it is important to check whether the leaves are free from dirt and bugs before use.

Nutritional value per 100g Spinach: 

Energy33kcal (146kj)
Carbohydrates3.8 g
Sugars0.2 g
Protein2 g
Fat0.1g (0% of RDA)
Vitamin A884ug (20% RDA)
Vitamin C6mg (10%)
Folate145 ug(29% RDA)
Iron0.6 mg(4% of RDA)
Magnesium36mg(11%)  
Phosphorus89 mg(23%)
Sodium43mg(2% RDA)

Also, spinach contains phytochemicals that effectively reduce free radicals found in the body and can prevent damage to cells. By consuming a lot of spinach, you obtain more iron which improves blood oxygenation and keeps your immune system strong, which is needed to fight diseases.

8. Almonds

Almonds are small nuts that originated from Asia and North Africa. They can be eaten raw or cooked or even consumed as almond milk. It contains lots of nutrients like calcium and magnesium, which are essential for strengthening bones and fiber, and antioxidants that help protect the body from diseases.

Nutritional value per 100g Almonds: 

Energy1721 kJ (417 kcal)
Carbs7 g
Sugars8 g
Protein32.6g(64% RDA)
Fat56.3g (84% RDA)
Vitamin A0ug (0%)
Vitamin C1.5mg(2%)
Folate11 ug(4% of RDA)  
Iron7mg(44% of RDA) 
Magnesium607mg(52%)
Phosphorus637 mg (28% RDA)
Potassium1879 mg (55%)  
Sodium33mg (2% of RDA)  
Zinc4.2mg(34% of RDA )

Almonds are very high in fiber which is essential for a healthy digestive system. Also, they’re high in monounsaturated fats, which help reduce LDL cholesterol levels (the so-called “bad” cholesterol) and increase good HDL cholesterol.

9. Chocolate Milk

Chocolate milk is made by mixing water with concentrated chocolate syrup. It turns brown because of cocoa powder. So, why is it suitable for athletes? Well, chocolate milk provides the same benefits as natural milk without losing any nutrients. Also, dark chocolate contains powerful flavonoids, healthy antioxidants that protect your body from free radicals and cancer cells.

Nutritional value per 100g Chocolate Milk: 

Energy386kcal (1567kj)
Carbohydrates65.5g
Sugars32g
Protein13 g
Fat11.6g (4% of RDA)
Vitamin A41ug(7%)    
Vitamin C33mg(52%)  
Vitamin D11ug(6%)  
Calcium426mg(44% RDA)    
Iron1.3 mg(9%)  
Magnesium116 mg (28% RDA)
Folate21ug (6% of RDA)    

Magnesium: 112 mg (26% RDA)  by consuming 100g chocolate milk, you get similar nutrients found in 2.5 cups of regular chocolate milk but fewer calories. Also, it has quite a bit of a diuretic effect, so you’ll lose even more weight. 

10. Sunflower Seeds

Sunflower seeds are native to North America and Europe. They’re tiny seeds that have a high amount of fiber and vitamin E. Also, sunflower seeds contain essential minerals like copper, zinc, and magnesium, all of which support cellular activity in the body, particularly muscle contraction and blood circulation. Furthermore, sunflower seeds can be eaten as-is or in salads, peanut butter, or sprinkled over cereals. They’re also used for oil extraction, and roasted seeds can be made into a tasty snack.

Nutritional value per 100g Sunflower Seeds: 

Energy2462 kJ (591 kcal)  4% of RDA
Carbohydrates35.96g   0% of RDA
Sugars32.1 g 58% of RDA 
Protein33.7g 155% of RDA    
Fat10 g 60%of RDA 
Vitamin A0ug 0% of RDA    
Vitamin B10.06mg (4%)  6% of RDA      
Vitamin B20.14mg (9%) 6% of RDA
Niacin1.93 mg 14% of RDA 
Folate57ug 25% of RDA 
Phosphorus527mg(41%)    17% of RDA
 Potassium905mg(32%)    12% of RDA
 Sodium0mg(0%)        0% of RDA
Zinc1.5mg (9%) 4% of RDA
Copper0.11mg 10% of RDA
Magnesium205mg (58%)   9% of RDA

Sunflower seeds contain a decent amount of vitamin E, which helps you fight against cancer. They’re also very high in magnesium, which is essential for overall health, and copper helps the body absorb iron and is required to maintain a healthy immune system.

11. Prunes

Prunes are dried plums, they belong to the family of Rosaceae, and it originated in Asia Minor (today Turkey), but today it is cultivated in many places around the globe.

The prunes tree is trendy, thanks to its fruit. It has natural antioxidants and flavonoids. It is also very rich in iron and calcium. This fruit was used for centuries throughout the world as a food that helps with constipation. In Europe, it spread mainly because of its reputation as a laxative.

Prunes have a lot of fiber; it is excellent and healthy for the digestive system. Prunes help cleanse your colon. They reduce the risk of hemorrhoids while eliminating toxins from our bodies. They are also perfect for heart health by lowering cholesterol levels and preventing cardiovascular diseases like strokes or hypertension because they are rich in B-vitamins and potassium.

Prunes are also very good for your skin; they can help fight inflammation or even treat the symptoms of psoriasis. The high content of antioxidants in prunes helps protect you from free radical damage that causes premature aging or cell death.

Nutritional value per 100g Prunes:

Energy436 kJ
Carbohydrates98.9g
Fiber6.4 g
Fat0.2g
Protein2.5g
Vitamin A0.2mg
Vitamin B10.10mg
Vitamin B20.18mg
Niacin1.3mg
Folate32ug
Iron3.6 mg
Calcium42 mg
Magnesium46 mg
Potassium   809mg  

In addition to fiber, minerals, and vitamins, they also are a good source of antioxidants. They can be eaten in many different ways: dried, canned, or cooked with meat (like a duck).

12. Lima beans

The next top 20 most healthy foods include Lima beans, also known as butter beans or baby lima beans. They are a kind of bean originating in the Americas. Still, today it is cultivated all around the world because it is very delicious and nutritious. It is a trendy food in countries like Italy and Greece.

These beans usually have a long pod with flat or oval seeds inside; they are greenish when young, but if you cook them, they change to brown-colored. The beans must contain a lot of nutrients because they have little fat and are considered a low-calorie food to help with weight loss.

Lima beans are rich in protein, fiber, and vitamins such as folate, thiamine, niacin, Vitamin C, and E. They are good for the heart because they contain a lot of magnesium (which helps lower blood pressure to reduce the risk of cardiovascular diseases). Magnesium also assists in building stronger bones and preventing osteoporosis.

Nutritional value per 100g Lima beans:

Energy466 kJ
Carbohydrates8.9 g
Fiber6.2g
Fat0.8g
Protein15g
Sodium6mg (0.15%)
Calcium42 mg
Magnesium46 mg
Potassium826mg
Zinc0.3 mg
Iron2.8 mg
Vitamin A0.2mg
Vitamin B1 (Thiamin):0.16 mg
Vitamin B3 (Niacin)2.0mg
Vitamin B60.11 mg
Folate32ug

We can say that lima beans are rich in vitamins and minerals. Lima beans can be consumed in many ways, boiled (as a side dish), mashed as a spread for bread, or making the famous ” hummus” dip and even cooked with meat like other common beans. In addition, they are very versatile, so they are used to prepare many different dishes.

13. Beetroot

Beetroot belongs to the family of Amaranthaceae. It is native to Eurasia and Northern Africa. They used to grow beetroot as food for their livestock because of the high content of nitrates which are very good for their health.

Beetroot has many nutrients that make it very healthy; in just one cup, we can find about 397% of the recommended daily calcium intake and 29% manganese. Beetroot is a good source of Vitamin C, B-complex vitamins such as folate, potassium, and magnesium. These antioxidants help reduce the risk of cancer or heart disease, and that’s why beetroots are considered super-food.

It is also a good source of fiber to help lower cholesterol and prevent gastrointestinal problems. The high level of nitrates that beetroot contains helps the blood vessels dilate, which means a better supply of oxygen to your brain and muscles; this is why athletes like beetroots because they provide extra oxygen and energy. To enjoy the deliciousness of this vegetable, you can eat it boiled, fried, as a salad, or even in juice.

Nutritional value per 100g Beetroot:

Energy437 kJ
Carbohydrates8.3 g
Fiber1.7 g
Fat0.5g
Protein2.2g
Vitamin A16% RDI
Folate32ug    (folic acid)
Iron2.8 mg
Cholesterol0mg
Sodium6mg (0.15%)
Potassium765mg
Vitamin B1 (Thiamin)0.18 mg    (0.14%)
Vitamin B5 (Pantothenic acid)0.11mg    (2%)
Vitamin B60.19mg    (3%)
Magnesium46 mg
Zinc0.5mg
Phosphorus32mg

Beetroot is very rich in vitamins and minerals. It also has a lot of fiber, iron, calcium, and the B complex vitamin, which help regulate the nervous system and improve metabolism. It is vital to serve beetroot fresh because it has a high level of nitrates that can be harmful if combined with alcohol and other foods with nitrates.

14. Arugula

Arugula is also known as “rocket,” a flowering plant in the Brassicaceae (or Cruciferous) family and grows naturally in Australia, Japan, and Turkey. The leaves of arugula have tiny flowers that are greenish-white with dark pink centers. Arugula roots can be eaten raw, steamed, or boiled in soups. It is also used to make tea or extract oils.

The leaves of arugula are very healthy because they contain antioxidants that help prevent the formation of cancer cells and reduce the risk of heart disease. Arugula can be eaten raw as a salad or boiled with other vegetables as a side dish. It is also used in pasta, pizza, or with meat.  Arugula is rich in vitamins A, B1, B2, and potassium as well as a good source of folic acid and magnesium.

Nutritional value per 100g Arugula:

Energy471 kJ
Carbohydrates2.9 g
Protein2.2g
Fat0.6 g    (o.1g SFA, 0.3g MUFA)
Vitamin A12% RDI
Vitamin B1 (Thiamin)0.16 mg     (0.15%)
Vitamin B9 (Folate)42ug    (15%)
Vitamin C1.5mg    
Iron2.3 mg   (20%)
Sodium101mg (3%)
Potassium605 mg

Arugula is rich in vitamins and minerals. It contains vitamin A that helps fight infections, protects your eyes, and vitamins C and B9 that help the body use oxygen to produce energy. So it is a perfect vegetable for athletes. It also contains vitamin C, which reduces heart disease risk and strengthens the immune system; iron helps during intense physical activity and potassium that regulates blood pressure. Arugula can be used in many different recipes. It tastes great with fish or meat, and you can add them to your salads or make a tasty tea with them.

15. Wheat Berry

Wheatberry comes from the plant species “Triticum aestivum” (common wheat). It is harvested when it has reached full maturity;  it is then cleaned and polished. Wheat berries don’t contain gluten, so they are an excellent alternative for people who have celiac disease or gluten sensitivity. This food can be used to make bread, porridge, crackers, pasta, or even beer.

You can use wheat berries as a healthy salad snack. They taste great combined with nuts, raisins, and cheese.  If you want to have something sweet, you can add them to your porridge or eat them as they are. Wheat berries keep for months when stored in dry airy places because they contain the natural preservative lysine.

Nutritional value per 100g Wheat berry:

Energy883kJ    (201 kcal)
Carbs74.5g
Protein16.9g
Fat1.7 g  
Fiber31.4 g    (76%)
Vitamin B1 (Thiamin0.2 mg    (5%)
Vitamin B21.8mg    (45%)
Magnesium67mg
Zinc2.1mg        (14%)
Phosphorus114mg    (12%)
Sodium5.9 mg (0.25%)
Potassium491mg    (5%)

If you have celiac disease and are looking for an alternative to bread and pasta, then wheat berries are needed. Wheat berries don’t have gluten, but more importantly, they are rich in nutrients and can be eaten raw or cooked like rice. They contain zinc which improves immunity. Vitamin B2 helps the body absorb other nutrients, and selenium is a powerful antioxidant to protect the body from free radicals.

16. Chia Seeds

Chia seeds are one of the most important ingredients of South American cuisine; they have been found in ancient tombs and archaeological sites, and this proves how popular they were hundreds of years ago. These tiny, black seeds contain high levels of Omega-3 fatty acids, which help control cholesterol levels and reduce the risk of heart disease. They are also rich in fibers and protein, so they can help you get leaner and bulkier;  they contain almost no fat or cholesterol.

Since Aztec times, chia seeds have been consumed to improve health, endurance, and resistance to physical stress, among other things. It is said that the Aztecs used to drink them for energy before going to war.  Today they are consumed mainly in America and Europe as a source of healthy fats and protein.

Nutritional value per 100g Chia seeds:

Energy1035 kJ (263 kcal)
Carbohydrates16.4 g
Protein9.5 g
Fat11.2g (no saturated fat)
Fiber40.9 g (124%)  
Magnesium909mg (30%)
 Phosphorus1079mg (35%)
Sodium41mg (1%)
Potassium1116mg (26%)
Iron6.5mg (37%)
Zinc9.9 mg (42%)
Omega-33869mg    (61%)
Omega-6990 mg

  A very important nutrient found in chia seeds is Omega 3 fatty acids which are anti-inflammatory. They help lower cholesterol levels and are great for people who need to lose weight because they make you feel full longer. Omega-3s also provide a wide range of health benefits such as improving heart health, vision, brain function, and immune system.

Chia seeds have less than 1g of carbs per 100g to be included in a low-carb diet without any side effects. This food is very nutritious so you can use it as an ingredient to make pancakes, muffins, cookies, and even bread. You can also eat them on their own because they taste great!

17.  Lentils

Lentils are one of the oldest cultivated plants globally;  they have been found in archaeological sites from the Neolithic age.  

These legumes are great nutritious food because they contain proteins, vitamins, and essential minerals. They are a good source of fiber and iron, so you can eat them as part of an anti-inflammatory diet if you need to control cholesterol levels or lose weight. At the same time, they are low in calories and fat.

Lentils have been cultivated since prehistoric times; they were used as a source of food for many generations so we can assume that these legumes are very nutritious. They are good for people with diabetes or high cholesterol levels because they don’t contain any sugar or starch and don’t raise blood glucose or cholesterol levels. Lentils contain B vitamins and minerals such as iron, zinc, calcium, so they are good for the immune system and help you get healthier and stronger.

 If you want a low-fat, vegetarian protein source to add to your diet, then lentils should be on top of your list.

Nutritional value per 100g cooked lentils:

Energy1535 kJ (362 kcal)  
carbohydrates24.1 g  
protein17.3g      
fat1.8g
sodium29mg
Magnesium217mg (36%)
Phosphorus283mg (55%)
Sodium500mg (22%)
Potassium505mg (12%)  
Zinc2.1 mg (21%)
Iron9.8mg (54%)
Omega-30.2g  
Omega-61.5g

 Lentils contain proteins that are essential for the growth and development of children and for the maintenance of adults. They also have an amino acid called tryptophan, which is converted into serotonin, increasing happy feelings and making you more relaxed and creative.

The most important minerals found in lentils are magnesium, iron, phosphorus, sodium, and potassium; these minerals play a key role in bone health. Magnesium in lentils helps reduce the risk of heart disease, lowers blood pressure and cholesterol levels. They are also rich in zinc which is necessary for a healthy immune system and bone health.

The fiber content found in this legume helps you lose weight because it absorbs water, increasing your feeling of fullness; it makes you eat less and consequently lose weight.   Lentils are easy to digest, so they don’t cause heartburn and bloating as some other vegetables do. All of the above importance it has achieved the top 20 most healthy foods in the globe.

18 .  Quinoa  (Chenopodium quinoa)

Quinoa is a super-food that will make you think about the Incas for sure!  Quinoa makes you feel full because it contains all nine essential amino acids and is high in fiber as well. These make it an excellent choice for people who have diabetes or are on a weight loss diet. It is in the top 20 most healthy foods list because of its food value.

Quinoa has more protein than any other grain. It contains all nine of the essential amino acids that your body needs but can’t make itself, so you have to get them from your diet. These amino acids are crucial for the production of proteins and antibodies in our bodies that fight disease.

The Incas chewed this seed as a treatment for toothache. Still, during the Spanish colonial era, it was outlawed, and its cultivation was forbidden because it caused infertility in animals. Some have even said that after eating Quinoa, women would no longer be able to bear children. The rumors claimed that if a woman even touched it, she would become sterile and never have children, so Quinoa became an important food for the Incas, used as payment in market trades.  

Quinoa contains a lot of fiber which makes you feel full. Fiber helps with weight loss because it absorbs water and expands to fill your stomach and keep you from overeating.

Nutritional value per 100g cooked Quinoa:

Energy1570 kJ (370 kcal)  
carbohydrates50g  (10%)  of which sugars: 2.1 g  
Protein8.2g of which Saturated fats : 0.3g
Sodium5mg (0%)
Magnesium272mg (81%)
Phosphorus215mg (47%)
Potassium518mg (12%)
Zinc2.5 mg (25%)
Riboflavin0.4 mg (19 %)
Iron5.8mg (37%)
Omega-31.4g  
Omega-63.2g

 Quinoa seeds are a complete food in themselves as they contain all the essential amino acids that your body needs to grow and stay healthy, so they are ideal for vegans and those following a weight loss diet. Quinoa also contains reasonable amounts of protein, fiber, and calcium to get you started on your way to being slimmer!

According to studies conducted by the University of Copenhagen in Denmark, Quinoa is fantastic for anyone with type 2 diabetes as it can help regulate blood sugar levels. Quinoa is gluten-free, so it’s safe for people who are allergic to gluten, and it is also a great source of magnesium; this helps prevent constipation because when you have fiber in your diet, your bowels tend to be more active.

19. Bananas

Bananas are fruits that belong to the genus Musa which is cultivated for several purposes like human consumption and animal feed (also, they’re used in the textile industry to make fabrics). They are widely cultivated in tropical and subtropical regions. Also, bananas can be eaten raw or cooked since they vary depending on how it is prepared. That’s why the banana has captured the top 20 most healthy foods list.

The cultivation of bananas began thousands of years ago as a staple food for people living in Southeast Asia. It was imported to other regions like America, where it was planted in the Caribbean Islands and in other tropical countries, and has been one of the leading products exported from these areas. 

Bananas contain high levels of potassium that help eliminate accumulated sodium from meats which are good for people with hypertension. 

Nutritional value per 100g Bananas: 

Energy399 kJ (92 kcal)
Carbs27.6 g
Protein1.1g(2%) 
Fat0 .2g (0% of RDA)
Vitamin A15ug (3% RDA)
Vitamin C19mg (28% RDA)
Folate2 ug(1 % of RDA) 
Potassium485 mg (9% of RDA) 
Magnesium75 mg(16%)
Manganese0 .2mg (9%)
Sodium1mg(0%)  

Also, bananas contain lots of dietary fibers and are very effective in promoting a feeling of fullness which can help you reduce calories. The banana is also effective against chronic constipation since it contains lots of dietary fiber. Also, they increase secretion from the pancreas, which stimulates digestion and prevents constipation.  

Bananas are very high in fiber that helps keep the digestive system healthy and avoid constipation. Moreover, they are high in potassium which is essential for a healthy heart since it reduces blood pressure. Those also have a good amount of iron which helps keep the blood healthy and oxygenated. 

20. Cashews

Cashews are seeds of a fruit referred to as cashew apple (it resembles an apple), grown mainly in tropical climates. Also, it can be eaten raw or dried, or even prepared as apple juice (in Brazil). Cashew nuts have a thin, tough outer shell that is brown and contains lots of nutrients like magnesium, which plays a crucial role in converting blood sugar into energy. Also, cashews are high in unsaturated fats, which help reduce the level of LDL cholesterol (the so-called “bad” cholesterol) and increase the levels of HDL cholesterol (the good cholesterol). 

Nutritional value per 100g Cashews: 

Energy1601 kJ (385 kcal)
Carbs11.6 g
Sugars1.8g
Protein15.3g(29% RDA)
Fat59.2g (84% RDA)
Vitamin A1ug(0%)
Folate11ug (2% of RDA) 
Iron6mg (33% of RDA )   
Magnesium997 mg(135%) 
Manganese2 .4mg(164%)    
Phosphorus1818 mg(172%) 
Selenium1.1ug (2% of RDA) 
Zinc4.3mg(44% of RDA )  
Sodium1mg(1%)

Also, cashews are high in minerals like copper, phosphorus, and selenium, which are very important for developing the nervous system and contributing to reducing bad cholesterol (LDL) in the blood. Also, they’re high in manganese which is essential for people with arthritis. Cashews are used a lot in the food and beverage industry since they have a distinctive flavor and unforgettable taste. Also, they’re high in antioxidants which help fight free radical damage (a reason for aging). 

Also, cashew nuts contain many nutrients like copper, manganese, and magnesium, which have several functions. For example, copper regulates iron absorption and is essential for the formation of red blood cells. Also, magnesium has a vital role in regulating normal muscle contraction and is fundamental for developing bones and teeth.

From this article, I have tried to explain the top 20 healthy foods in the world. All these foods are easily available in different places, and they have lots of benefits for our bodies. I hope you liked this article and learned many new things from it.

Also, I have tried to present reliable information here. If you have any queries or suggestions, please comment below. I will try to solve it as soon as possible. Feel free to share with your friends or family members. Thank you so much for reading my article, have a nice day! Don’t forget to read my other articles.

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