Eating a healthy and balanced diet is essential for maintaining a strong vibrant body and mind.

But with so many options out there, it can be hard to know where to start. That’s why we’ve put together the top 10 list of the healthiest foods—backed by science—you should consider adding to your diet everyday.

01

Extra Virgin Oil

Extra virgin olive oil is good for the body, it’s the best cooking oil.

Although some people believe extra virgin olive oil to be bad news for cooking. But time and again, studies have counter this myth to be untrue. Not only is it safe to cook with, but it is the most reliable and safest cooking oil there is.

It is a heart-healthy fat and contains antioxidant, anti-inflammatory compounds, and essential vitamins and minerals. It’s a must-have ingredient in many kitchens and is known for its rich and flavorful taste. However, did you know that this oil has many health benefits too? Let’s explore why extra virgin olive oil is a good choice for your health.

Extra virgin olive oil has been proven to be brain-friendly, supports healthy digestion, reduces the risk of heart disease, supports weight management, prevention and management in people who already had type 2 diabetes stroke, and promotes overall health. Just remember to keep in mind that it is still a high-calorie food, so it should be consumed in moderation.

02

Salmon

Salmon, with its juicy and succulent flesh, is not only a delicious addition to your meals, but it’s also a powerhouse of health benefits, the American heart association recommends  eating fish twice a week. It is a type of fatty fish that is high in omega-3 fatty acids, which are important for heart health, brain function, joint support, eye health, and overall wellness.

Salmon is also a good source of protein, vitamins, and minerals, including vitamins B12, D, and B. Eating salmon regularly as part of a balanced diet can help improve overall health and well-being. However, it’s important to note that some types of salmon, such as farmed salmon, may contain higher levels of contaminants and may not be as healthy as wild-caught salmon.

03

Cod Liver

Cod liver is a nutrient-rich food that can benefit your health in several ways. It is an excellent source of vitamins A and D, both of which are essential for maintaining healthy bones, skin, and eyes. Additionally, cod liver is also high in omega-3 fatty acids, which can reduce inflammation, lower cholesterol levels, and promote heart health.

Although a lot of people do enjoy the taste of cod liver and find it to be a delicacy, packed with essential nutrients that are essential for good health.  Some people find the taste of cod liver to be unpleasant or even disgusting. This is often because of the strong, fishy flavor and odor of the liver. If you who don’t like the taste of cod liver,

Cod liver oil is a good alternative.

Cod liver oil is a supplement that is derived from the liver of codfish. It is available in liquid or capsule form and contains high levels of vitamins A and D, used to improve joints, as well as omega-3 fatty acids. While cod liver oil does not have the same flavor as cod liver, some people may still find the taste to be unappealing. In these cases, it’s important to find a brand of cod liver oil that is flavored or to take the oil in a capsule form.

04

Pecans

Pecans are a delicious and nutritious addition to any diet. They are a rich source of unsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease. Pecans are also high in antioxidants, including vitamin E and magnesium, which reduce inflammation help to protect against oxidative stress and support overall health. In addition, they are a good source of fiber, which can help to maintain healthy digestion and support weight management.

The recommended daily serving size of pecans is about 1 ounce or 28 grams. This serving size provides approximately 193 calories, 20 grams of healthy unsaturated fats, and 3 grams of protein.

05

Legumes

Legumes, such as beans, lentils, and chickpeas, are a powerhouse of nutrition and offer numerous health benefits. They are a rich source of plant-based protein, fiber, and complex carbohydrates, making them a filling and satisfying option for vegetarians and vegans.

Legumes are also low in fat and contain important minerals like iron, magnesium, and potassium. Regularly incorporating legumes into your diet can lower cholesterol levels, improve digestion, and help regulate blood sugar levels, making them a great choice for overall health and wellness.

06

Eggs

Eggs are a nutrient-dense food that offers numerous health benefits. They are a good source of high-quality protein, vitamins, and minerals, including B vitamins, iron, and phosphorus. Eggs also contain antioxidants and omega-3 fatty acids, which help support heart and brain health. Eating eggs regularly as part of a balanced diet can provide essential nutrients for overall health and wellness.

07

Cruciferous Vegetables

Cruciferous vegetables, such as broccoli, cauliflower, and kale, spinach, cabbage, are known for their unique and delicious flavor, but they also offer numerous health benefits. They’re rich in vitamins C, K, fiber, and potassium. They have antioxidant properties, as well as cancer prevention, good digestion, detoxification, and a great boost for your immune system.

08

Peanut Butter

Peanut butter is a tasty and nutritious addition to a low-carb diet. And a good option for people with type 2 diabetes is a good source of healthy fats, protein, and fiber. The monounsaturated and polyunsaturated fats in peanut butter can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, the high protein content in peanut butter can help with weight management and satiate hunger for longer periods.

09

Fermented Food

Fermented food, like yogurt, kefir, and sauerkraut, are an excellent addition to a healthy diet. They are created through a process of fermentation, which naturally preserves the food and adds beneficial bacteria to the gut.

These good bacteria, also known as probiotics, promote a healthy gut microbiome by improving the balance of bacteria in the gut. A healthy gut microbiome is associated with improved digestive health, stronger immunity, and reduced risk of chronic diseases.

Fermented foods are also a good source of vitamins and nutrients, such as vitamin B12, calcium, and iron. They are easy to incorporate into your diet and add a tangy, flavorful twist to many meals. So why not give fermented foods a try and see how they can improve your overall health and wellness?

10

Avocados

 Avocados are not only delicious but also incredibly nutritious. It’s packed with healthy fats, fiber, antioxidants, anti-inflammatory properties, and a range of essential vitamins and minerals. Eating avocado can help improve heart health, prevent stroke and hypertension, promote weight management, and support healthy digestion. It’s a versatile ingredient that can be easily added to meals, making it a great addition to any balanced diet.