Discover 25+ foods that make you feel great! We’ll keep it simple and tasty, showing you how these everyday choices can boost your well-being.
Pomegranate Juice: Improve heart health, reduce inflammation, boost immune system
When it comes to juices, there are so many out there that it can make it difficult to know which ones are healthy and which aren’t. In fact, the vast majority of pre-packaged fruit juices are also full of added sugars and other nasties.
According to experts, pomegranate juice is one of the cleanest that you can buy. Migraine sufferers claim it as a largely “safe” food that won’t trigger an attack, while others just like the taste of it. It’s not cheap, but an organic carton that can be mixed with sparkling water makes for a delightful treat.
Grapes:High in vitamins, potassium, and antioxidants
Grapes are a delicious, varied fruit with a lot of nutritional benefits. Firstly, they are an excellent source of potassium. They also are high in vitamin C and antioxidants, both of which you need to maintain your heart, eye, immune system, and bone health. According to nutritionists, the healthiest grapes you can get are black grapes, as darker fruits have more antioxidants.
Of course, as with any food, you don’t want to overdo it. While a bowl of grapes is fine, eating too many of these fruits can cause stomach issues, as grapes have a lot of natural sugar.
Hot Chocolate Antioxidant-rich, mood booster
Hot chocolate, also known as cocoa or chocolate milk, is a warm, comforting drink that is made by mixing cocoa powder, milk, and sugar. In terms of health, not many of us would consider this a great choice, but we could be wrong.
In addition to its antioxidant content, hot chocolate is also known to be a mood booster. The combination of cocoa and milk can help to increase the production of serotonin, a neurotransmitter that helps to regulate mood. Next time you’re feeling down, brew a cup, sit back, and relax, and the chances are you’ll feel (at least marginally) better.
Coconut Water: Hydration, electrolyte balance
Coconut water is the clear liquid that is found inside young, green coconuts. It is known for its refreshing, slightly sweet taste and is often consumed as a natural electrolyte drink. One of the most notable benefits of coconut water is its ability to hydrate the body. It is a good source of electrolytes, specifically potassium, which can help to replenish the body’s fluids and electrolytes after exercise or during hot weather.
Coconut water is also low in calories and fat, making it a healthy alternative to sugary sports drinks. What’s more, it’s often used as a base for other things like buddha bowls or smoothies to give them an added boost.
Papaya Boost digestion, improve skin health
Papaya is a tropical fruit that is rich in antioxidants and has many health benefits. One of the most notable benefits of papaya is its ability to improve digestion. Papaya contains an enzyme called papain, which helps to break down proteins and aid in the digestion process. In addition to aiding in digestion, papain has also been shown to have anti-inflammatory properties, making it helpful in reducing inflammation in the body.
Papaya is also a great source of vitamin C, which can help to improve the health and appearance of your skin. Vitamin C is an essential nutrient that helps to stimulate collagen production, which is a protein that gives your skin its elasticity and helps to reduce the appearance of fine lines and wrinkles. Consuming papaya regularly can help to give you healthy, radiant skin.
Oats: Lower cholesterol, improve heart health
Oats are nutritious and affordable wholegrain that are packed with benefits. Oats contain a type of soluble fiber called beta-glucan, which has been shown to help lower cholesterol levels by binding to cholesterol in the body and helping to remove it from the bloodstream. As well as this, oats are also a good source of antioxidants, which can help to reduce the risk of heart disease.
If that wasn’t enough, oats are also a good source of essential nutrients such as B vitamins, iron, and zinc. They are also a low-glycemic index food, meaning they are slowly absorbed into the body and can help to regulate blood sugar levels. Oats are a versatile food that can be enjoyed in a variety of dishes, such as oatmeal, baked goods, and granola.
Turkey: Has minerals and B vitamins, can support heart health, high in protein, low in fat
Turkey—it’s not just for Thanksgiving. Everyone’s favorite holiday bird doesn’t have to just be relegated to two or three days out of the year. You can eat turkey, sliced or whole, whenever you want. Turkey is high in protein and low in fat, which makes it a good meat choice for people who are watching their fat intake.
Additionally, turkey is a great source of minerals and B vitamins, and it may even be able to support heart health. Note: avoid buying turkey as lunch meat, as it will contain a lot of processed chemicals and sodium that will wipe out its health benefits.
Pacific Cod Low in fat, rich in minerals and vitamins, can improve heart health
Pacific Cod are often called gray cod due to their brown-gray, spotted color. These bottom-dwelling fish are found in the northern half of the Pacific Ocean, mostly on the upper slopes and continental shelf. The Pacific Cod can reach several feet in length, and the fish is often found traveling in large schools.
If you’re a fish-eater, the Pacific Cod is a great choice. The fish has a subtle and sweet flavor, and it is a great choice for people who want to improve heart health and reduce fat intake. Pacific Cod is high in B12, phosphorus, selenium, niacin, omega-3 fatty acids, iodin, and choline, too.
Onions Improve heart health, reduce inflammation
Onions are a staple in many dishes and are known for their pungent flavor and aroma. One of the most notable benefits of onions is their ability to improve heart health. Onions contain a compound called quercetin, which has been shown to help lower blood pressure and reduce the risk of heart disease.
They are also a good source of antioxidants, which can help to reduce inflammation in the body. Inflammation has been linked to a variety of health conditions, including heart disease, cancer, and diabetes. Onions are also a good source of vitamin C, which can help to boost the immune system and improve skin health.
Peas Improve digestion, reduce inflammation
Peas are a small but mighty legume that are packed with a variety of health benefits. One of the most notable benefits of peas is their ability to improve digestion. Peas are a good source of fiber, which can help to bulk up the stool and promote regular bowel movements.
In addition to their fiber content, peas are also a good source of protein, which is essential for maintaining a healthy digestive system. Next time you’re looking for a vegetable to spice things up, try grabbing a bag. Not only are they healthy, but they’re pretty cheap.
Pears: Improve digestion, boost the immune system
Pears are a sweet and juicy fruit that most of us don’t eat nearly enough of. Not only are they delicious, but pears are a good source of fiber, specifically a type of soluble fiber called pectin.
We need this type of fiber to keep things moving, so if you ever find yourself in a situation where things aren’t quite going as they should, try incorporating more of these bad boys into your diet. You won’t regret it the next day.
Liver High in vitamins A and B, copper, iron, and folate
According to the Scientific Advisory Committee on Nutrition, liver is safe to eat no more than once a week. This food, which should be enjoyed sparingly, has its health benefits, in addition to its disadvantages. Liver is nutritionally-dense, as it has high amounts of vitamins A and B, copper, iron, and folate, all of which are vital to a healthy diet.
Hearthstone Farm says that beef liver is the healthiest way to eat this organ meat, and it contains a lot of essential nutrients. Healthline described liver as a “nutrient-dense superfood,” despite recommendations that you only enjoy it every once in a while.
Shellfish : High in amino acids, can reduce the risk of heart disease and support the immune system
When we say “shellfish,” we mean aquatic invertebrates that are commonly eaten, such as lobsters, crayfish, shrimp, clams, scallops, mussels, and oysters. These fish can be prepared in many different ways, and there are so many different varieties, you’re bound to find one that you love.
BBC Good Food reports that shellfish, thanks to being high in amino acids and other vitamins, can reduce the risk of heart disease, protect the skin from aging, aid in preventing osteoporosis, and support the immune system. Of all shellfish, oysters are among the healthiest, as, if you eat just two of them, you’ll have eaten the recommended daily intake of zinc.
Walnuts Can lower LDL, promote healthy weight management, improve brain function, and reduce your risk of heart disease
If you’re looking for a healthy, quick, filling snack, consider grabbing a handful of walnuts. These edible tree seeds are rich in healthy fats and antioxidants. According to Healthline, their “proven benefits” include reducing heart disease risks, improving brain function, and aiding in promoting healthy weight loss and management.
Select Health even says that eating just a handful per day can lower your levels of “bad cholesterol,” also known as low-density lipoprotein. In addition to these benefits, walnuts are also linked to a reduction in inflammation, one of the most dangerous conditions that someone can have.
Pumpkin Can aid in digestion, as it is high in fiber and other nutrients
Pumpkins aren’t just a fun Halloween addition to your front porch—they’re actually incredibly nutritious, and we’re not talking pumpkin pie. Eating pumpkin can have a lot of benefits, as pumpkin is high in vitamins, antioxidants, and minerals. Also, it is low-calorie, which can help this food work into any diet plan.
Additionally, pumpkin is good for your digestive system. In one cup of canned pumpkin, there are seven grams of fiber. Fiber slows digestion, keeping you feeling fuller for longer. You can add pumpkin to soups and stews or blend it into a smoothie or protein shake. The taste is subtle, so it can be added to a lot, and you’ll barely notice.
Kale: Vitamin C, fiber, and other vitamins and minerals link kale to increased weight loss and improved heart health
Kale is a type of cabbage that you might have seen in the aisles of your local grocery store before in the lettuce section. This leafy, green vegetable, according to Healthline, is linked to increased weight loss, protection against certain diseases, and improved heart health.
Both spinach and kale are nutritious, but kale has some advantages. It has twice the amount of vitamin C (though spinach has more vitamins A and K and folate). It’s safe to say that kale, as it is loaded with beneficial compounds, is one of the most nutritious, healthiest plant foods on earth.
Sardines : Contain omega-3s, which protect your cardiovascular system
Oily fish, such as sardines (and mackerel and salmon) have a lot of benefits. The omega-3 fatty acids in this fish protect the cardiovascular system, and omega-3s, according to WebMD, stabilize heart rhythms, decrease the amount of fat in your blood, and prevent your arteries from forming blockages.
Sardines are also high in vitamins like B12 and D, as well as calcium and other minerals. That said, canned sardines tend to be high in both cholesterol and sodium, so it is not advised that you eat these salty fish every day. Once in a while though can have its benefits, especially if you need a protein-packed snack.
Apples
Can reduce your risk of chronic diseases, improve gut health and weight loss
We’ve all heard the classic sayings about apples keeping the doctor away, and for good reason. Apples are a very nutritious fruit, as they are rich in antioxidants and fiber. Healthline says that eating these colorful fruits is “linked” to a reduced risk of chronic conditions like cancer, heart disease, and diabetes.
Eating apples can also “promote” brain and gut health and weight loss. You don’t want to overdo it, as apples do have sugar, however natural. The right serving size per day (or less frequently) is around one apple, according to Healthline—just as the old adage says.
Tart Cherries Lower cholesterol and triglycerides, can reduce belly fat and heart disease
Morello and Montmorency are the two most common types of tart cherries. These cherries are related to the sweet cherry, but they are more acidic. Though sour, the pulp is edible. Tart cherries are great in cooking, thanks to their taste and firm, colorful flesh.
This fruit has a number of health benefits, so people should consider adding some into their diets. Shoreline Fruit says that research proves that tart cherries can lower cholesterol, lower triglycerides, and reduce inflammation. They also might be able to help you cut your belly fat. All of these benefits can also correlate with a decreased risk of heart disease.
Grapefruit: Protects against cardiovascular disease
Grapefruit is the unsung hero of the breakfast table. The bitter, ruby red-fleshed fruit might not be everyone’s favorite taste, but it has health properties that’ll have you running to the store to buy those very specifically-shaped grapefruit spoons.
Grapefruit is full of very powerful antioxidants which help prevent the onset of cardiovascular diseases. They can also play a role in regulating your blood sugar levels, even contributing to weight loss in people with diabetes, unlike other citrus fruits like oranges which will spike your blood sugar.
Lemons: Increases ability to absorb iron
Lemons are an incredibly versatile fruit–while they are too bitter to be enjoyed alone their bright acidity livens up a wide variety of dishes, from salads to pastas. When you realize how healthy they are, you’ll want to add a splash of lemon to everything you eat.
Lemons are a citrus fruit that has a high content of vitamin C, which is proven to reduce the risk of stroke by regulating the cardiovascular system. Lemons also allow better absorption of iron, an essential element for the body for almost every cellular process.
Bananas: Great source of energy
Bananas are one of the first fruits we’re introduced to as children, as they are highly palatable due to their high levels of carbohydrates, mellow sweetness, and subtle flavor. They are also incredibly healthy, in moderation of course.
The oblong yellow fruit is not only a great pre-workout snack, but it’s also good for recovery too as it’s high in potassium–an electrolyte that the body needs to stay hydrated and regulate your heart rate.
Eggs: Promotes better concentration and memory
Following an anti-cholesterol smear campaign, popular wisdom for years was to avoid eggs to keep your bad cholesterol levels in check. After more scientific inquiry, it has been proven that eating more eggs does not necessarily correlate with higher cholesterol levels in the body.
Eggs do, however, contain myriad nutritional properties that make them an excellent part of any balanced diet. Make sure to eat the yolk, not just the whites, to take full advantage of their nutritional value, as the yolk has the most density of vitamins like vitamin B, which helps with brain function.
Peanut Butter: Prevention of type 2 diabetes
Peanut butter has long been a staple of the American pantry. One of the most affordable health foods on the market, peanut butter is a great source of nutrients that will keep you full and energized for hours.
Peanut butter provides a completely vegan form of protein, and plenty of healthy fats that when consumed in moderation are an excellent energy source. It’s also high in fiber, which helps to prevent disease. Just be sure to look for one without added palm oil or tons of sugar.
Milk Promotes bone growth
While not everyone can consume milk due to lactose intolerance or other dietary restrictions, dairy products like cow’s milk can make excellent sources of protein, packing eight grams per serving at a low calorie count.
It also has high levels of calcium and other minerals which are difficult to get elsewhere, which makes sense considering it is designed to nourish baby cows and help them grow big and strong. In humans, drinking milk is shown to contribute to healthy bones and teeth.
Pumpkin Seeds Reduces stress and anxiety
If you’ve ever carved a pumpkin on Halloween, then you’ve seen that the orange squash are full of big white seeds. Within the seed casings are smaller green things that are the seeds themselves, and are extremely nutrient dense.
They have a high iron and magnesium content which can help you fight fatigue but also support your body’s natural mechanisms to fight stress and anxiety. However, they do have a laxative effect, so it is advisable to moderate its consumption.
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