23 Healthiest Foods On The Planet
Not every food that is good for you was made equal.
Certain foods are beneficial to the health. The body benefits greatly from some nutrients.
A few foods are downright AMAZING for your health…
Most often referred to as “superfoods,” these foods are so jam-packed with nutrients that they need their own category.
While there have been many lists made on this topic, this one aims to be one of the highest quality and well researched out there. Some of these foods have been seen before, but others may shock you
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1. Avocados
That shouldn't frighten you.
Due to their high monounsaturated fat content, avocados will assist reduce waist circumference rather than increase it. They will lower the risk of a heart attack because they have around half the fiber and 40% of the folate required daily. Avocados are a very versatile fruit that may be eaten raw or cooked, as a fresh guacamole, cut up and added to salads, or mixed into smoothies.
Most notable nutrients per 100grams:
- Vitamin K – 35% of RDA
- Fiber – 40% of RDA
- Vitamin B-6 – 20% of RDA
- Monounsaturated Fat – 22% of RDA
2. Lemons
Lemons rank among the healthiest foods on the planet, which may surprise you.With their high levels of vitamin C and antioxidants, they help the immune system, the complexion of the skin, and even combat cancer. You won't be biting into one anytime soon, of course, but you can easily squeeze them into meats, salads, or tall glasses of water.
Try a glass of warm water with lemon in the morning for a quick and easy detox.
Most notable nutrients per 100grams:
- Vitamin C – 31% of RDA
- Antioxidants
- Helps immune system and digestive tract
3. Salmon
While many types of fish are promoted as being healthy, fresh salmon is the healthiest source of omega 3s, protein, and fish on earth.
Not to mention it is absolutely loaded with vitamins and micronutrients to help in the quest for a cleaner and healthier diet. When eating, you will want to stick to Alaskan wild salmon if possible, because it contains more nutrients and health properties than farm-raised.
Baking it in the oven, throwing it on a grill, or quick broiling are the best ways to cook it.
Most notable nutrients per 100grams:
- Vitamin B-12 – 211% RDA
- Vitamin D – 105% RDA
- Omega 3 Fats – 52% RDA
- Protein – 50% RDA
4. Kale
When compared to other vegetable sources, the anti-inflammatory, anti-cancer, and antioxidant elements found in kale are particularly noteworthy.
Even in comparison to the other foods on this list of superfoods, this vegetable stands out due to its high fiber content, low calorie count, and these nutrients.
Add more of it to a clean diet by adding it to a salad, blending it in a green smoothie, or trying organic kale chips, which are a delicious snack on the go.
Most notable nutrients per 100grams:
- Vitamin K – 1016% of RDA
- Vitamin A – 95% of RDA
- Vitamin C – 68% of RDA
- Fiber – 10% of RDA
5. Whole Eggs
If the inclusion of eggs on the list surprises or perplexes you, then you have just been duped by the media into accepting false information based on shoddy scientific research from the past.Numerous recent studies have demonstrated that eggs increase good cholesterol, decrease bad cholesterol, and are a rich source of many vital nutrients for the body. They are rich in biotin, which has been demonstrated to benefit skin, hair, nails, and eyes. They are also a fantastic source of protein.
Cook them in a pan with some coconut oil and fresh avocado for an amazingly healthy breakfast.
When selecting, go with farm-raised, because they have been proven to contain more omega 3s.
Most notable nutrients per 100grams:
- Biotin – 27% of RDA
- Vitamin B12 – 23% of RDA
- Choline – 33% of RDA
- Protein – 10% of RDA
6. Tomatoes
Tomatoes have a solid nutrient profile similar to most other vegetables, but they really shine from one outstanding quality: Their ability to fight cancer.
Lycopene, a phytonutrient, is responsible for their stunning red color and can help prevent lung, prostate, and stomach cancer.Because of their culinary variety, tomatoes are also a fantastic supplement to any diet. They can be added to soups, blended into vegetable smoothies, put into fresh salads, and used to make homemade pasta sauce.
Most notable nutrients per 100grams:
- Vitamin C – 30% of RDA
- Biotin – 22% of RDA
- Molybdenum – 20% of RDA
- Vitamin K – 16% of RDA
7. Spinach
Not only is it tasty and full of nutrients, but most grocery stores sell it at a reasonable price. When purchasing spinach, seek out the darker-colored leaves since they will contain higher levels of Vitamin C. While it can be fried in a frying pan with eggs or added to a green smoothie, spinach is finest when it's fresh and in a salad.
The point is: Get more spinach in your life.
Most notable nutrients per 100grams:
- Vitamin K – 434% of RDA
- Vitamin A – 55% of RDA
- Folate – 37% of RDA
- Magnesium – 22% of RDA
8. Blueberries
Eat blueberries if you want to include a lot of antioxidants and anti-inflammatory nutrients in your diet in a tasty and pleasant way.Blueberries have an exceptional antioxidant profile and are rich in phytonutrients including flavonols, hydroxycinnamic acids, hydroxybenzoic acids, and anthocyanins. When feasible, blueberries should be eaten fresh.
They freeze well without losing nutritional value and are an excellent snack.
Most notable nutrients per 100grams:
- Vitamin K – 25% of RDA
- Manganese – 20% of RDA
- Vitamin C – 13% of RDA
- Fiber – 10% of RDA
9. Coconuts
Like whole eggs, coconuts were mistakenly vilified by the traditional media for having fat—specifically, saturated fat.We now know for a certainty that saturated fat is safe and does not block the arteries. Actually, studies have demonstrated the benefits of saturated fat on the immune system, brain, and hormone profile; among the healthiest foods to obtain this fat from is coconuts.
For more information, see our article: 10 Astonishing Facts About Coconut Oil + 25 Everyday Uses
Most notable nutrients per 20grams (20grams vs. 100grams because it should be rare that you get more than that):
- Saturated Fat – 30% of RDA
- Iron – 7% of RDA
- Manganese 25% of RDA
- Copper 8% of RDA
10. Broccoli
Even though you may have detested it as a child, broccoli is among the healthiest foods you can consume. It's the classic side dish for a balanced meal, but if you're eating out, use caution. Extra cheese and butter are frequently added to improve the flavor. This makes a nutritious side dish into a nightmare of calories.
Eating it raw on a salad or steaming it with a little salt are the two best ways to consume it.
Most notable nutrients per 100grams:
- Vitamin K – 173% of RDA
- Vitamin C – 90% of RDA
- Chromium – 39% of RDA
- Folate – 28% of RDA
11. Quinoa
Pronounced ‘Keen’-wa,’ not ‘Quin-oh-ah.’ Eradicating grains from diets has become a popular trend in recent years.
Whether or not you choose to do this, quinoa is a safe alternative from grains and tastes incredible when cooked right.
Not only does it taste great compared to other grains, but it also has all the necessary amino acids to make it a complete protein. This is unprecedented in the grain community, and although quinoa isn't strictly a grain, it cooks and has a consistency very similar to rice.It is gluten-free, full of nutritious carbs, and loaded with antioxidants.
Most notable nutrients per 100grams:
- Copper – 25% of RDA
- Phosphorous – 25% of RDA
- Magnesium – 20% of RDA
- Fiber – 12% of RDA
12. Dark Chocolate (Cacao)
Life is hard, and it's going to get more harder now that you know there is chocolate out there that is beneficial to your health.Although it is well known that dark chocolate with 85% or more cocoa content is healthy for the body, many people are unaware of how high in iron it may be. Store this chocolate for the next time you have strong cravings for sweets.
The best place to get your dark chocolate fix is with Green and Black’s Organic Chocolate Bars. They are very high quality, and you’ll notice you only need 1-2 squares to feel satisfied.
Save this food for those moments of weakness when craving a sugary dessert!
Most notable nutrients per 100grams:
- Iron – 67% of RDA
- Fiber – 33% of RDA
- Magnesium – 58% of RDA
- Manganese – 98% of RDA
13. Asparagus
When paired with salmon or any other lean meat, it makes a delicious side dish. Furthermore, it is incredibly rich in elements that reduce inflammation and act as antioxidants. Grilling or steaming it is the best method for retaining the flavor. Keep in mind that freezing it will not preserve it, so cover the stems with a wet paper towel and store it in the refrigerator.
Most notable nutrients per 100grams:
- Vitamin K – 60% of RDA
- Folate – 42% of RDA
- Copper – 17% of RDA
- Vitamin B1 – 14% of RDA
14. Almonds
Do you need a nutritious snack to go with you to work or on the go?Almonds are one of the greatest snacks. Just be sure to get raw almonds rather than ones that have been fried in oil and coated in sugar or salt. Studies have demonstrated that almonds lower bad cholesterol, support cognitive function, shield the heart, and fortify teeth and bones.
Almonds, like whole eggs, are a good source of biotin, which helps maintain the youthful appearance of your skin.
Most notable nutrients per 100 grams:
- Vitamin B2 – 59% of RDA
- Biotin – 207% of RDA
- Vitamin E – 155% of RDA
- Manganese – 101% of RDA
15. Sweet Potatoes
Sweet potatoes are here to stay and have soared to the top of the superfood pyramid.They may infuse a bland meal with a lot of taste and a potent combination of nutrients. Sweet potatoes fall under the category of tubers since they are a healthy carbohydrate in between vegetables.
Especially if you’re participating in an active exercise regimen, carbohydrates rich in micronutrients and fiber become especially important.
Mash them, broil them, or bake them… Just make sure to eat them regularly.
Most notable nutrients per 100 grams:
- Vitamin A – 410% of RDA
- Vitamin C – 107% of RDA
- Pantothenic Acid – 75% of RDA
- Vitamin B6 – 73% of RDA
16. Cabbage
Research on cancer prevention has given major prominence to Sinigrin. Consuming this component has been demonstrated to help prevent prostate, colon, and bladder cancers. If you want to know if it can prevent cancer, be careful not to cook it for too long. Ensure that when cooking, you steam it or cut it into small pieces.
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Most notable nutrients per 100 grams:
- Vitamin K – 59% of RDA
- Vitamin C – 44% of RDA
- Vitamin B6 – 13% of RDA
- Manganese – 9% of RDA
17. Raspberries
Raspberries ought to be a part of your diet if you're trying to shed a few pounds.In addition to their well-known anti-aging properties and high antioxidant content, raspberries have been shown in some impressive research to have a significant impact on metabolism. Raspberry ketone will help you burn fat more quickly by enhancing the body's fat cell metabolism.
Additionally, they include rheosmin, which aids in lowering enzyme activity and fat absorption.
Most notable nutrients per 100 grams:
- Vitamin C – 38% of RDA
- Manganese – 35% of RDA
- Fiber – 27% of RDA
- Vitamin K – 8% of RDA
18. Garlic
Similar to lemons, garlic is not a food you would often eat on its own, yet it has too many health advantages to be left off of our list.Being an allium vegetable, garlic offers a unique and uncommon nutrient that humans require on a daily basis. Allium consumption offers numerous advantages, such as enhanced cardiovascular function, overall body anti-inflammatory properties, antiviral properties, and specific protection against renal cancer.
Women in particular should be sure to consume it frequently because it aids in the more efficient metabolization of iron.
Most notable nutrients per 100 grams:
- Manganese – 60% of RDA
- Vitamin B6 – 55% of RDA
- Vitamin C – 43% of RDA
- Copper – 39% of RDA
19. Black Beans
They make a delicious side dish for practically any dinner and aid with blood sugar balance. They provide you with sustained energy throughout the day since they digest more slowly than other foods.
Avoid canned items. Buy the dry beans, and cook them in water for a healthy and delicious side or throw them on top of a salad.
Most notable nutrients per 100 grams:
- Molybdenum – 200% of RDA
- Folate – 43% of RDA
- Fiber – 37% of RDA
- Copper – 30% of RDA
20. Watermelon
Like tomatoes, watermelon has an abundance of the antioxidant Lycopene, which is highly effective in preventing several forms of cancer.Not to mention, its name (water-melon) confers still another enormous health benefit. Because it is high in water content and highly hydrating, watermelon is a low-calorie, high-nutrient snack.
Most notable nutrients per 100 grams:
- Vitamin C – 11% RDA
- Pantothenic Acid – 8% RDA
- Copper – 7%
- Vitamin A – 7%
21. Pomegranates
Another delectable and nutrient-dense snack is this one.Its numerous health advantages include lowering blood pressure, decreasing inflammation, preventing breast and prostate cancer, easing joint pain, lowering the risk of heart disease, and even enhancing cognition.
In addition, they provide a significant amount of fiber that will benefit your digestive system and are a powerhouse of antioxidants.
Most notable nutrients per 100 grams:
- Vitamin C: 30% of the RDA.
- Vitamin K: 36% of the RDA.
- Folate: 16% of the RDA.
- Potassium: 12% of the RDA.
22. Beets
Beets are very beneficial to a clean diet because of a phytonutrient called betalains.It has been demonstrated that betalains are a potent anti-inflammatory and can promote detoxification. The length of time they are cooked will significantly diminish the amount of nutrients and betalains they contain.
For this reason, before serving, you should only steam them for about 15 minutes! Beets are delicious in salads or as a veggie side dish for your main meal.
Try chopping them up on a salad or adding them to your smoothies to retain the most nutrients.
Most notable nutrients per 100 grams:
- Floate – 29% of RDA
- Magnesium – 23% of RDA
- Potassium – 22% of RDA
- Fiber – 10% of RDA
23. Apples
They include vitamins, minerals, antioxidants, and even pectin, which has been demonstrated to suppress appetite. Knowing when you'll be hungry and knowing that apples will help you better control your diet by sating desires, you can also eat them on purpose.
Most notable nutrients per 100 grams:
- Vitamin C – 14% of RDA
- Magnesium – 23% of RDA
- Potassium – 22% of RDA
- Fiber – 10% of RDA
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Leave a comment below if you enjoyed this article on the healthiest foods on our planet or have any questions!
What about egg whites?
Leah, great question! Unless you’re simply counting calories, forget the advice that egg whites are “healthier” than whole eggs! It’s complete rubbish. Dietary cholesterol (found in eggs) was once believed to be the culprit behind elevated levels of blood cholesterol due to poorly conducted scientific studies of the past. We now know that it’s saturated fats and trans fats that are the guilty party. Eggs were then victimized by the media and the health food industry, and they still fight this stigma today. Eggs have been proven by multiple recent studies to raise good cholesterol, lower bad cholesterol, and they contain a plethora of essential nutrients for the body.
I hope that helps!