Food Lifestyle

The 31 Most Nutritious Foods You Can Eat, According to an RD

orange fruits

Healthy eating may seem like a steep climb. What’s healthy? What’s not? How many different ways can be devised to spice the kale?

In the beginning, it’s more complex than just eating food items that are considered “healthy” — after all, the most healthy diets (for the body and soul) allow you to indulge in the foods you love without feeling guilty.

For best physical health it’s best to stick to a diet that is mostly whole, unprocessed, or foods that are minimally processed. Also, you’ll need to eat a variety of vegetables as well as protein, grains milk, fruits, and other dairy every entire day ( more on that here).

To assist you in making the right choices to fill your plate as well as your heart and your stomach Here is a list of 102 best food items you can consume.

Oils and fats

It’s difficult to prepare a wholesome meal without a fat-rich source, right? These are the very best of the most nutritious.

1. Olive oil

It is considered to be the OG of healthy oils that are full of antioxidant monounsaturated fats that are anti-inflammatory. Actually, olive oil has plenty of praise for its health benefits in eating a Mediterranean diet. You can channel yourself as Rachael Ray and opt for an EVO (extra virgin olive oil) for the highest amount of olive oil-based goodness.

What we can do with it Roasting vegetables, as well as making dressing for salads.

2. Coconut oil

Coconut oil is a bit distinct in the realm of cooking oils made of plants. It’s a great source of saturated fats, and is used in numerous applications for cooking, as well as aesthetics. To enjoy the coconutty taste and minimal processing, opt to purchase virgin coconut oil.

How we use it: baking desserts.

3. Avocado oil

Much like avocados, it’s made from, avocado oil which is similar to olive oil with monounsaturated fats. It also has a delicious sweet, nutty taste and very high smoke point which makes it perfect for pan-frying your meals to perfection. (Psst it, you must test it out by adding asparagus.)

How do we use it for pan-frying meats and vegetables?

4. Ghee

Ghee -commonly utilized in Indian food is clarified butter which is produced by removing all the milk solids from butter. This gives you 100% pure clear fat that is characterized by an amazing buttery taste. In Ayurvedic medical practice, aged ghee is also considered to be a boost for brain health.

Fermented food items

healthy fermented foods

Probiotics are available by eating these delicious food items and drinks.

5. Kimchi

Kimchi is a Korean condiment that is made from fermented cabbage. It’s pungent, and spicy, and offers a refreshing crunchy bite. It’s packed with probiotics that result from fermentation and antioxidants from antioxidant-rich foods it usually includes, such as hot pepper and garlic.

6. Sauerkraut

Sauerkraut is the milder European cousin. It’s nonetheless delicious however it doesn’t have the same kick of spice since it’s typically made from raw cabbage or cabbage together with seeds of caraway. It’s packed with antioxidants, however, you should buy the chilled area or make your own at home. The canned stuff isn’t a source of live probiotics.

7. Kombucha

For those who aren’t a huge fan of fermented food, kombucha may be the best method to get the daily amount of probiotics that are derived from food sources. Kombucha is a drink that’s made from fermented tea and comes in a myriad of flavors ranging from ones that highlight the funkiness, to those that disguise it by adding other flavors (just make sure you read the nutrition labels as many Kombuchas contain a lot of sugar). It’s all the bubbly, beneficial bacteria-infused bevy.

8. Tempeh

Tempeh can be similar to tofu because it’s a meat substitute made of soy but with one major differentiator that it is fermented. This imparts a slightly different taste than tofu, yet it’s able to be used in the same manner. It’s an excellent, low-processed food source of protein for vegetarians.

9. Natto

Natto is the term used to describe whole fermented soybeans. They possess an intense, distinctive scent and flavor that may not seem to appeal to everyone, however, they’re full of beneficial probiotics (in addition to a healthy amount of protein).

10. Miso

Miso is a Japanese seasoning paste that is made of fermented soybeans and Koji (a fungus). It’s salty and astringent and what makes miso soup unique is its taste. As with other fermented products made from soy, there are a lot of health benefits that could be beneficial to you -such as improved immune health and reduced risk of chronic diseases.

What we do with it to impart an edgy, salty flavor to home-cooked Japanese food items.

11. Yogurt

Yogurt is a product made from fermented milk, which means it contains milk protein and a lot of probiotics. It’s great for digestion There are many vegan ‘yogurts’ available which means that those that are based on plants won’t be left out (though certain varieties have lesser protein content than dairy-based ones). Whatever kind you choose, search for one that has no added sugar.

12. Kefir

Kefir is a fermented drink usually made from milk (like yogurt) However, it can be consumed. Also, there’s water kefir which is made up of sugar, water, and water kefir grain (which are the result of the growth of yeast and bacteria). Both fermented drinks can be found at a variety of grocery stores or could make them yourself.


brown rice


13. Oats

Oats are extremely adaptable they can be used in a variety of ways, including them in either a sweet or savory direction. They’re also an excellent addition to baked goods and are the key ingredient that can make meatloaf extremely fluffy. Oats also contain the soluble fiber beta-glucan which could offer certain benefits to heart health.

14. Quinoa

Quinoa (pronounced “keen-wah”) is an unprocessed gluten-free grain that’s a little more protein-rich in comparison to the other grain varieties, which makes it a fantastic option for plant-based food. It also has a wide range of minerals and vitamins which is why we’re quite keen, err, quin on it.

15. Barley

As we reached the age of 30 years old, this was our favorite bar. barley is a grain that contains gluten with a distinctively sweet, slightly sweet flavor. It is widely utilized in Korean cooking, either to cook with or make tea from barley as well as being high in vitamins, fiber, and minerals, as well as antioxidants as well.

16. Einkorn wheat

Einkorn is one of the ancient cereals that, in actuality could have been used to create the first loaves of bread… at any time. It’s more digestible in comparison to normal wheat which means that those who are gluten-sensitive may be able to consume it (it’s not recommended for those suffering from Celiac disease, however). It also has zinc and iron, antioxidants as well as a good amount of protein.

17. Amaranth

Amaranth produces gorgeous, beautiful flowers However, it’s also a gluten-free cereal that is rich in protein, fiber, and minerals such as iron and magnesium. It also has anti-inflammatory characteristics. Due to its sweet and nutty flavor, it’s also a great stand-in for other grains, such as rice, quinoa or.

18. Sprouted bread

Sprouted bread (also often referred to in the form of Ezekiel bread named after a kind of bread that has been sprouted) is made up of grains that are partially sprouted prior to processing. This imparts a distinctive flavor to the bread as well as making certain nutrients more easily absorbed and ensures that you’ll get more of the goodness.

19. Popcorn

Q — What’s the healthiest food item that can be consumed in 4 cups of at only 120 calories? Answer: it’s popcorn! It’s also a complete grain and is the perfect container for spicy seasonings.

Nonstarchy vegetables

healthy vegetables


20. Garlic

Garlic is one of our most loved flavors and it’s high in phytochemical (plant chemical) allicin. Consuming garlic frequently can help improve the health of your heart by reducing the risk of plaque or atherosclerosis within the arteries.

21. Onion

As garlic, onions are an excellent flavor booster for everything that is savory. It is also rich in quercetin which is a powerful anti-inflammatory antioxidant.

22. Avocado

Yes, avocadoes taste delicious however, they’re weird. They’re technically a fruit but they’re is used as an ingredient in a vegetable and are filled with fat that is healthy of course. They’re also an excellent food source of fiber. You can’t put guac off!

23. Tomato

They are delicious in all forms whether cooked, raw, sauced, salsa canned, etc. They also are the most healthful lycopene quantity of any fruit or vegetable. They’re also loaded with Vitamin C which provides health benefits for your skin and immune system as well as helping your body absorb iron more efficiently.

24. Zucchini

Zucchini is a delicious summer squash and is ideal to start a vegetable garden as well. High in fiber but low in calories, the squash creates a fantastic pasta substitute, a brownie mix (to help keep the squash moist), and dehydrated chips. It’s a great mix of things!

25. Cauliflower

Cauliflower is a vegetable that is controversial It is either a favorite it or you hate it. If you’re a fan great — as it is a keto-friendly, low-cal alternative to mashed rice and potatoes. Also, if you’re interested… It creates the best chicken wings made from vegan ingredients and is high in phenolic components like coumaric acid as well as quercetin.

26. Broccoli

Broccoli is the second most-loved tree () and is packed with plant compounds that protect and fiber that is both vital for your overall health. Brocc throughout the day!

27. Sprouts

Fresh sprouts made from a variety of vegetables offer a simple amount of nutrients, however, bean sprouts and broccoli sprouts are among the most well-known selections. It’s also easy to cultivate your own but you must be sure that you research the best methods to ensure they are grown safely.

28. Hot peppers

Some prefer it hot which is not an issue. Capsaicin is the ingredient that makes hot peppers so hot and may (ironically) provide anti-inflammatory effects. Hot peppers are also abundant in vitamin C as well as a variety of other nutrients, too.

29. Carrots

There are few vegetables that taste as delicious raw or simmered in chicken noodle soup or coated in maple syrup. In reality, carrots are the sole one that is suitable for this. They’re also rich in beta-carotene which is a plant-based vitamin. A precursor that can help maintain the health of your eyes.

30. Spaghetti squash

Wanna lighten up your pasta dishes? Pick a squash that is filled with noodles. After cooking the flesh of spaghetti squash can be quickly and easily made into pasta-like string-like strands. It’s a great source of healthy carbohydrates and is loaded with minerals and vitamins as well.

31. Mushrooms

Okay, technically they’re in fact fungi and not vegetables however they’re among our favorite flavor combinations and texture. They’re earthy-flavored flavor sponges with a meaty feel that make them an excellent vegan meat substitute. The mushrooms that have been in contact with UV radiation are one of the few foods that are naturally rich in Vitamin D.


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