We often forget it, but sometimes it is enough to eat the right food at the right time to be healthy. Here is a list of the healthiest foods on the planet, their nutrient content and their medicinal and healing properties.
1. Potatoes
Baked potatoes help keep the intestines healthy, improve brain function, and provide us with vitamin B6 , which is great for reducing stress . The daily consumption of this vegetable also contributes to the prevention of cardiovascular risks.
2. Broccoli
Broccoli helps regulate blood pressure, reduces the risk of cardiovascular disease and protects the respiratory system. Thanks to a phytochemical component indole-3-carbinol (I3C), broccoli has the power to stop the growth of cancer cells .
An excellent source of vitamin C, bell peppers are naturally high in fiber and carotenoids . Thus, consuming bell pepper regularly would limit the risk of certain cancers such as breast cancer, colon cancer or brain tumors.
4. Spinach
Popeye ‘s favorite vegetable has a lot to offer. Rich in folate, manganese, and vitamins A, C, and K , spinach is also known for its cancer-fighting antioxidants . Be sure to steam them instead of eating them raw to really maximize their benefits.
5. Dried tomato
Nutrient-abundant food, sun- dried tomato is rich in vitamin C, B3, B6 and K. In addition to its concentration of lycopene, it is also a significant source of vitamin A, phosphorus, magnesium and potassium. In case of water retention or high blood pressure, it is absolutely the food to be preferred!
Boiled, sauteed or in sauce, peas are beneficial vegetables for the good health of the body. Peas contain antioxidant vitamins , beta carotene and lots of fiber . This makes it very energetic and remineralising .
7. Onion
Onion , the universal herb with magical properties. It is best known for its richness in antioxidants, especially quercetin, which lowers the level of bad cholesterol in the blood . Eat raw or cooked!
8. Artichoke
The artichoke , valued for its leaves and its heart, is endowed with many health-promoting nutrients. This food, rich in protein , protects the liver, activates transit and is particularly recommended for pregnant women .
9. Pickle
The pickle is a close cousin of the cucumber . It therefore has the same nutritional characteristics. Taken at the start of a meal, it promotes digestion and acts as a mild laxative . The acidity of pickles also speeds up the absorption of calcium , which is very good for the bones .
10. Grapefruit
Under its thick skin, the grapefruit hides treasures of health virtues. Slimming food, anti-diabetes , it would have anti-cholesterol, anti-infective , and even anti-cancer assets . It would also improve circulation and be beneficial for the heart.
11. Beef
Beef is a nutritious red meat that can be part of a healthy diet. It contains group B vitamins and several minerals present in large quantities (selenium, zinc, iron, copper). The method of preparation can influence the intake of triglycerides, responsible for many cardiovascular diseases: prefer grilled beef to cooked . Cooking can remove many nutrients from beef and develop carcinogens.
Bananas contain 3 natural sugars which are sucrose, fructose and glucose. It is also rich in protein, fiber, phosphorus, iron and vitamins and minerals. Energetic and very rich in water , bananas are important for the proper functioning of the body.
13. Watermelon
Composed of 92% water, watermelon is the ideal fruit to prevent dehydration . Its red pulp refreshes and purifies the body. Low in sugar, it contains antioxidants that strengthen the immune system . Watermelon is also recommended for pregnant women because it helps prevent cramps and is very beneficial for the heart .
An undisputed healthy fruit , the apple should be enjoyed with every meal. Tasty, juicy and crunchy, it brings both pleasure and benefits without causing weight gain. The apple should always be eaten with its skin because it contains a very important semi-essential nutrient for the body (quercetin).
15. Blueberries
Blueberries are a very nutritious popular fruit. They are particularly rich in antioxidants, vitamin C, vitamin K and manganese and protect against heart disease. Don’t hesitate to color your plates with this little fruit to help your body fight free radicals. Prefer wild blueberries which would have an even higher antioxidant capacity than cultivated blueberries.
Quercetin and the anthocyanin extracts contained in the cherry are flavonoids which exert anti carcinogenic activity . Its consumption helps prevent the formation of lesions in the colon , which may turn into tumors. To consume without moderation !
17. Ostrich Meat
Ostrich meat , with exceptional nutritional qualities, is very tender and has a refined taste. Low in calories and low in fat (1 to 2%), it has a good protein content (20 to 22%) and has a very low cholesterol content . Red meat lovers will find in ostrich meat the ideal food, as it is dietary and energetic .
Pork contains several nutrients that are essential for health. It contains high quality proteins . Also rich in zinc, selenium, and B vitamins , its fat content varies depending on the cut, but generally pork is considered a lean meat .
19. Salmon
Good for eyesight, the heart, anti-osteoporosis and anti-aging, salmon is excellent for your health! Salmon is a fatty fish that is loaded with heart-healthy omega-3s. It is also rich in vitamin B12 , and is one of the few foods that naturally contains vitamin D.
20. To cod
Cod is one of the lowest fat fish . Add to this its high protein content and several vitamins and minerals and we obtain a food with a very appreciable nutritional value. It exerts favorable effects on cardiovascular health and reduces blood pressure .
21. The Egg
22. Chicken
Chicken provides our body with different kinds of vitamins, all essential for its proper functioning. Its meat is an important source of vitamin B3 (niacin) which allows, among other things, to maintain healthy skin . It also brings vitamin B6 or pyridoxine, which enters the process of regulation and construction of tissues , from proteins.
Lentils are nutritional goldmines. The lentil allows good assimilation and good digestion . Also rich in complex carbohydrates , it is an interesting source of energy which diffuses slowly. Its high fiber content also makes it an ideal ally for lazy intestines .
24. White Beans
White beans are legumes that contain both a lot of carbohydrates and amino acids. In addition, they are rich in B vitamins and minerals . Because of this extremely varied composition, white beans have many virtues: they provide energy , limit the risk of diabetes , participate in cell renewal and fight against heart pathologies .
25. Peanut Butter
Peanuts are a natural source of protein that many tend to overlook. Yet peanut butter is one of the few very rich, but also potentially healthy pleasure foods. Made up of good fats , it can prove to be a solid ally for your cardiovascular health and a real energy booster .
26. Green salad
Green salad is an indisputable health food. It is rich in vitamins , omega-3 and beta-carotene , a molecule that helps prevent cancer. To consume without moderation !
27. The Lawyer
Avocado is not only a delicious exotic fruit, but it also contains vitamin B, C, E and oleic acid , an excellent appetite suppressant .
28. Orange
The orange is a fruit with a juicy and sweet pulp. It is an undeniable source of vitamin C , but also of flavonoids , beta-carotene and magnesium . It is ideal for regaining tone or fighting cholesterol.
29. Lemon
Despite its small size, this citrus fruit has incredible virtues. Indeed, it contains vitamin B and C , as well as trace elements and antioxidants . Lemon helps prevent cardiovascular diseases and certain cancers .
30. L’aubergine
Eggplant is the ideal vegetable to consume if you are on a diet. Indeed, it contains saponin , a fat eater and a powerful anti-cellulite . Thanks to the potassium it contains, it is also an excellent diuretic. Finally, note the presence of antioxidants and pectin , which helps fight against cholesterol.
31. Garlic
We agree, for the breath, there is better. But it is practically impossible to do without garlic ! It contains sulfur compounds that help fight certain cancer cells, saponin that absorbs cholesterol, and antioxidants .
32. The kiwi
The kiwi is a small fruit native to New Zealand, with brown skin covered with hairs and juicy and delicious green flesh. It contains more vitamin C than oranges (98 mg per 100 mg!) as well as minerals such as copper and potassium , which are very good for bone development.
33. Pear
Eating a pear a day is ideal for maintaining good health. It is full of folic acid or vitamin B9 , strongly recommended for pregnant women, as well as vitamin C and… 85% water , which makes it a particularly thirst-quenching fruit.
34. Raisins
Raisins have energizing powers, the reasons why they are very popular among sportsmen. Among its components, we note B vitamins , trace elements (four times more than fresh grapes), carbohydrates and antioxidants .
35. Prunes
No, prunes do not count as plums! On the contrary, rich in fiber , they are essential allies to calm cravings when dieting. They are also sources of minerals , vitamins B and E and provitamin A , an effective anti-wrinkle!
36. Olives
The olive and especially its oil , are known for their high content of monounsaturated fatty acids , substances that help reduce cholesterol levels and fight against cardiovascular disease. The olive also contains hydroxytyrosol , a powerful antioxidant.
37. Carrot
Already as a child, we were advised to eat carrots in order to have good eyes. Carrots are indeed a source of carotenoids ( provitamin A) . It also contains vitamin C , fiber and antioxidants .
38. Shea Butter
Very popular in Africa, shea butter is used for its cosmetic virtues, but also in cooking for frying and sauces. It contains minerals like zinc and potassium , as well as omega-6s , oleic acids and karitene , an excellent anti-inflammatory.
39. Melon
The melon is a fresh vegetable (it is part of the Cucurbitaceae family like the pumpkin) that is eaten without moderation for dessert, and we are quite right! It is rich in beta-carotene , which helps improve vision, as well as mineral salts such as potassium and calcium.
40. Cucumber
The cucumber is a refreshing vegetable that we like to eat as a starter or in a cold soup (which could resist a gazpacho)… Better still, it is a source of vitamin K , copper , antioxidants and water !
41. Shrimp
Shrimps are tasty seafood known for their nutritional properties. They are rich in omega-3s and minerals such as niacin, phosphorus and selenium.
42. Mango
The mango is the most appreciated exotic fruit after the banana for its sweet and melting flesh. In addition, it provides fiber, antioxidants and vitamin C , enough to combine business with pleasure!
43 . Oysters
Oysters are real pearls. Indeed, they contain all the mineral salts , vitamins and trace elements that the body needs! They are therefore highly sought after for their nutritional qualities.
44. Ginger
Far from its image of undisputed and indisputable aphrodisiac, ginger contains gingerols and shogaols, natural anti-nausea, vitamin C , minerals, proteins as well as starch.
45. Sweet potatoes
Sweet potatoes are cooked like potatoes, except that they are sweet. It contains vitamins A and B6, as well as minerals such as copper and manganese.
46. ​​Lamb meat
Lamb meat invites itself to the table during the festivities. It is not only delicious, but it contains good nutrients for the body: iron , vitamin B12, zinc and cholesterol -lowering fatty acids .
47. Chickpeas
Chickpeas are an integral part of oriental cuisine. They are recommended for diabetics because the zinc it contains helps store insulin. They also contain vitamins A, B6, C and K as well as iron .
48. Black pudding
Here is a surprise in this ranking. However, blood sausage is excellent for health. It contains a lot of iron , and that’s just what is needed for good growth or regaining tone!
49. Leek
Leek is a very popular vegetable. We all drank leek juice at least once to cleanse the liver and kidneys after a hearty meal. Normal because it is rich in fiber , cellulose , nitrogen or sulfur .
50. Watercress
Discreet, watercress is nevertheless a vegetable with incredible virtues. It is rich in potassium, vitamin B , lutein and carotenoids . In addition, it is radical against bad breath.
