There’s a big, beautiful list of foods that are great multitaskers when it comes to providing you with the vitamins and nutrients you need for energy, boost your immune system, and keep your weight in a healthy range, and we’ve got it for you. What’s more, one food is a real rock star when it comes to giving your health a really huge boost. Read on to find out what it is and how to use it—then build a healthy daily eating plan from more delicious foods that can help you feel your very best.
The healthiest food in the world is…
Salmon
Salmon is a nutritious, delicious winner because it can do so much to protect your overall health. “Salmon is a source of protein, selenium, vitamin B12, vitamin D, and most crucially, anti-inflammatory omega 3 fatty acids,” says Samatha Cassetty, MS, RD nutrition and wellness expert and co-author of the bookSugar Shock. Why are those omega-3s so crucial? “They play a role in many different health conditions, mainly known for reducing our risk of heart attack and stroke,” explains Amy Kimberlain, RDN, CDCES, National Spokesperson for the Academy of Nutrition and Dietetics. Work salmon into your meals frequently for maximum benefits. “Dietary guidelines recommend eating two servings of seafood per week, yet fewer than 20% of Americans meet this target,” Cassetty says. “If you don’t like to cook fish, canned salmon is a convenient and nutritious option to get you there.” Nutrition facts: 233 calories per serving (4 oz), 14g fat, 0g fiber, 25g protein
59 more super-healthy foods to load up on
Frozen blueberries
“Frozen blueberries are delicious, and they happen to be rich in polyphenol antioxidants called anthocyanins. These compounds guard you against free radical damage that contributes to health problems. In fact, regular blueberry consumption is linked to a lower risk of heart disease and diabetes and less cognitive decline over time,” says Cassetty. Nutrition facts: 79 calories per cup, 1g fat, 18.9g carbs, 4.2g fiber, 7g protein
Avocado
“Not only does avocado provide fiber, but it also has a ton of potassium, and is a good source of magnesium,” says Kimberlain. “Avocado is also a great source of heart-healthy polyunsaturated and monounsaturated fat. And that fat provides lots of flavor, too!” Nutrition facts: 321 calories per fruit, 29.5g fat, 17.1g carbs, 13.5 fiber, 4g protein
Sweet potato
The deep orange-yellow color of a sweet potato indicates that it’s packed with beta carotene. This key antioxidant might help slow the aging process, plus cut your cancer risk. Nutrition facts: 100 calories per medium potato, 0.2g fat, 23g carbs, 3.7g fiber, 2.2g protein
Broccoli
Broccoli is a great source of folate, vitamin C, and vitamin A. Eat it to reduce cell damage and also keep your vision sharp. Nutrition facts: 30 calories per cup, 0.3g fat, 5.8g carbs, 2.3g fiber, 2,5g protein
Wheat germ
You may never have thought of topping your oatmeal with wheat germ at breakfast, but give it a go—it’s a nutrient powerhouse, filled with folate, magnesium, phosphorus and zinc. Nutrition facts: 26 calories per tablespoon, 0.7g fat, 4.7g carbs, 0.9g fiber, 1.7g protein
Almonds
Snack on this delicious nut to get plenty of fiber, riboflavin, magnesium, iron and calcium. Almonds are also rich in monounsaturated fat, which can help keep your cholesterol in check. Nutrition facts: 7 calories per kernel, 0.6g fat, 0/2g carbs, 0.1g fiber, 0.3g protein
Almond milk
You can drink your daily dose of almonds to get all of the same nutrients, too. And it’s delicious! Nutrition facts: 60 calories per cup, 2.5g fat, 8g carbs, 1g fiber, 1g protein
Spinach
What’s so amazing about spinach? It’s got lots of vitamins A and C, plus folate, magnesium, beta carotene, lutein and zeaxanthin—and it can be protective against cardiovascular disease and heart disease and cancer. Nutrition facts: 7 calories per cup, 0.1g fat, 1.1g carbs, 0.7g fiver, 0.9g protein
Veggie juice
Drinking your veggies is a super-easy way to nail down a lot of your daily vitamin and mineral requirements. Choose a tomato-based juice to get an extra boost of lycopene, which can reduce cancer risk. Nutrition facts: 72 calories per cup, 0.1g fat, 18.5g carbs, 0g fiber, 0.1g protein
Pumpkin seeds
“These are a great source of plant fat (plant, heart-healthy), fiber and protein,” says Kimmerlain. “Heart-healthy fat can also keep you fuller longer, which lowers your risk of weight gain.” Nutrition facts: 126 calories per ounce, 5.5g fat, 15.2g carbs, 5.3g protein
Black beans
Not only are they yummy, but black beans are low in saturated fat and high in fiber. “These are a great meal with rice, or as an addition to salads,” says Kimmerlain. Nutrition facts: 227 calories per cup, 90.g fat, 40.8g carbs, 15g fiber, 15.2g protein
Strawberries
You already love them, and like all berries, strawberries are “lower in calories, high in fiber, and loaded with antioxidants that help fight against free radicals,” says Kimmerlain. Nutrition facts: 49 calories per cup, 0.5g fat, 11.7 carbs, 3g fiber, 1g protein
Canned tuna
It’s OK to indulge in a delicious tuna fish sandwich. “Many people express concerns about mercury, but for the most part, the benefits of seafood outweigh the risks,” explains Cassetty. “In fact, the FDA says it’s safe for most adults to eat a serving of canned white tuna every week—it’s an excellent source of protein, plus it supplies vitamin D and omega 3 fatty acids that are important for your heart and brain health.” Nutrition facts: 220 calories per can, 5.1g fat, 40.6g protein
Walnuts
“Walnuts have more ALA—he plant-based omega 3 fatty acid—than any other nut,” says Cassetty. “Plus, in a recent study, when compared to people who didn’t consume walnuts, regular walnut-eaters experienced a 14% lower risk of death (from any cause), a 25% lower risk of dying from cardiovascular diseases, and a gain in about 1.3 years of life expectancy.” Nutrition facts: 84 calories per half ounce, 8.3g fat, 1.8g carbs, 0.9g fiber, 1.9g protein
100% orange juice
“100% orange juice is packed with vitamins and minerals, such as vitamin C, potassium, folate, thiamin, magnesium, flavonoids, and carotenoids,” says Cassetty. “You can get even more nutrients by buying 100% OJ fortified with calcium and vitamin D.” Nutrition facts: 39 calories per 2,8 ounce serving, 0.2 g fat, 8.9g carbs, 0.2g fiber, 0.6g protein
Grass-fed beef
“Grass-fed meat is lower in total fat and has a healthier omega 3: omega 6 ratio than grain-fed meat,” says Cassetty. “Also, your meat is ethically sourced and more environmentally sustainable.” Nutrition facts: 240 calories per 4 oz serving, 17g fat, 21g protein
Plain Greek yogurt
“Greek yogurt is a really versatile ingredient, and it also counts towards one of the three servings of dairy (or their equivalents) needed each day,” says Cassetty. “One cup of plain Greek yogurt can help by providing 270 mg of calcium and 345 mg of potassium along with 25 grams of protein. Nutrition facts: 149 Calories per cup, 8g fat, 11.4g carbs, 0g fiber, 8.5g protein
Oats
“Unsweetened oats provide a range of nutrients like iron, magnesium, zinc, selenium, and B vitamins,” says Cassetty. “They’re also rich in fiber, and notably, a type of fiber known as beta-glucan, which is needed for immune function—plus, oats contain polyphenol antioxidants, which are also beneficial for your gut.” Nutrition facts: 307 calories per cup, 5.3g fat, 54.8g carbs, 8.2g fiber, 10.7g protein
Eggs
“A large egg has protein, vitamin D, selenium, zinc, iodine, folate and other B vitamins, vitamin A, and choline,” says Cassetty. “And don’t throw out the yolk! That’s where most of this goodness is found, and research suggests that healthy people can safely eat up to seven whole eggs a week.” Nutrition facts: 77 calories per large egg, 5.3g fat, Carbs0.6g carbs, 0g fiber, 6.3g protein
Canned chickpeas
“Chickpea eaters have diets with higher levels of fiber, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron,” says Cassetty. “When I’m not in the mood to labor over a meal, I roast canned, drained chickpeas and serve them over a salad or alongside roasted veggies and brown rice or quinoa.” Nutrition facts: 211 calories per cup, 4.2g fat, 34.2g carbs, 9.7g fiber, 10.7g protein
Arugula
Load your plate with this dark leafy green, and know you’re getting lots of vitamin A, vitamin C, fiber and calcium, Nutrition facts: 5 calories per cup, 0.1g fat, 0.7g carbs, 0.3g fiber, 0.5g protein
Olive oil
Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease. Nutrition facts: 39 calories per teaspoon, 4.5g fat
Whole grain bread
A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes. Nutrition facts: 69 calories per slice, 1.1g fat, 11.3g carbs, 1.9g fiber, 3.5g protein
Radishes
Radishes are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer. Nutrition: 1 calorie per radish, 0.1g fat, 0.2g catbs, 0.1g fiber, 0.1g protein
Tomatoes
Tomatoes are high in vitamin C and lycopene, which have been shown to reduce the risk of prostate cancer. Nutrition facts: 6 calories per wedge, 0.1g fat, 1.2g carbs, 0.4g fiber, 0.3g protein
Chicken
This low-fat protein basis is one of the healthiest foods to have on hand, according to Cleveland Clinic data. Nutrition facts: 124 calories per 4 ounces portion, 1.4g fat, 26.1g protein.
Ground turkey
Ground turkey is another versatile convenience food that packs a lot of protein. Nutrition facts: 169 calories per 4 ounces serving, 9.4g fat, 21.2g protein
Frozen peas
Not only are peas nutritious, but research shows they actually help you feel more full than meat does. Nutrition facts: 125 calories per cup, 0.4g fat, 22.8g carbs, 8.8g fiber, 8.2 g protein
Brown rice
New research finds that eating brown rice may reduce your risk of early death, and protect you from a heart attack. Nutrition foods: 216 calories per cup, Fat1.8g fat, 44.8g carbs, 3.5g fiber, 5g protein
Wild rice
Wild rice has loads of antioxidants, can lower your cholesterol, and stave off cardiovascular issues—what’s not to like? Nutrition facts: 165 calories per cup, 0.6g fat, 35g carbs, 3g fiber, 6.5g protein
Onions
Red onions in particular contain high levels of quercetin and anthocyanin, which can help prevent cancer. Nutrition facts: 16 calories per slice, 0.1g fat, 3.8g carbs, 0.5g fiber, 0.3g protein
Garlic
Garlic is a powerful foe against a number of diseases—surprisingly, it may even help stop Lyme disease in its tracks. Nutrition facts: 4 calories per clove, Fat< 0.1g fat, 1g carbs, 0.1g fiber, 0.2g protein
Carrots
Carrots are a great food to eat if you want to reduce “bad” cholesterol, due to their high vitamin A content. Nutrition facts: 52 calories per cup, 0.3 g fat, 12.3 g carbs, 3.6 g fiber, 1.2 g protein
Peanut butter
Peanut butter is a rich source of the compounds like resveratrol, phenolic acids, flavonoids and phytosterols, which can block your system from absorbing too much cholesterol. Nutrition facts: 94 calories per tablespoon, Fat8.1g fat, 3.1g carbs, 1g fiber, 4g protein
Bananas
The potassium punch they pack is equal to a sports drink, which is why a banana is great to restore you during exercise. Nutrition facts: 89 Calories per small banana, 0.3g fat, 22.8g carbs, fiber2.6 g fiber, 1.1 g protein
Mushrooms
Eating ‘shrooms more than twice a week may cut the risk of cognitive decline by 50%. Nutrition facts: 2 calories, Fat< 0.1g fat, Carbs0.3g, carbs, 0.1g fiber, 0.3g protein
Cauliflower
Cauliflower contains the compound phenethyl isothiocyanate (PEITC), which may stop the recurrence of some cancers, including cervical cancer. Nutrition facts: 27 calories per cup, 0.1g fat, Carbs, 5.7g, 2.7g, 2.1g protein
Watermelon
Research shows that watermelon consumption can actually reduce pressure and stress on the heart and the aorta, Nutrition facts: 46 Calories per cup, 0.2g fat, 11.6g carbs, 0.6g fiber, 0.9 protein
Asparagus
Asparagus may blunt the effects of a hangover, as well as protect the liver against toxins, thanks to its minerals and amino acids. Nutrition facts: 27 calories per cup, 0.2g fat, 5.3g carbs, 2.8g fiber, 2.9g protein
Green beans
Green beans increase their antioxidant levels after cooking, making them a really healthy side dish. Nutrition facts: 31 calories per cup, 0.1g fat, 7.1g carbs, 3.4g fiber, 1.8g protein
Bell pepper
Bell peppers are a terrific source of bioactive compounds and strong antioxidant capacity, making them a great choice to benefit your overall health. Nutrition facts: 33 calories, 0.3g fat, 7.6g carbs, 2.8g fiber, 1.4g protein
Cabbage
Research shows that eating this crunchy veg can reduce inflammation in your body. Nutrition facts: 4 calories, 0.1g fat, 0.8g carbs, 0.3g fiber, 0.2g protein
Squash
Squash is rich in the trace element manganese, which can do everything from lower cholesterol to improve blood clotting to boost bone formation and immune response. Nutrition facts: 15 calories per 1/3 cup, 3g carbs, 1g fiber, 1g protein
Cucumber
Cucumbers contain 95% water and are fantastic for hydration. Nutrition facts: 14 calories per cup, 0.2g fat, 2.6g carbs, 0.8g fiber, 0.7g protein
Lobster
Lobster contains high levels of selenium, which is key to thyroid health and can also help prevent infection. Nutrition facts: 35 calories per 5.3 ounces, 1.4g fat, 0.8g carbs, 28.2g protein
Clams
Not only are clams delicious, but they’re a great way to get your lean protein and omega-3 fatty acids. Nutrition facts: 7 calories per small clam, 0.1g fat, 0.2g carbs, Protein1.1g protein
Haddock
Haddock is an excellent source of vitamin B6 and B12, in addition to key nutrients such as magnesium, niacin, phosphorus, and selenium. Nutrition facts: 98 calories per 4 ounce serving, 0.8g fat, 21.4g protein
Scallops
Scallops are a good source of magnesium, which is needed for over 300 functions in the body, from regulating your heartbeat to helping muscle function to keep your immune system in great shape. Nutrition facts: 75 calories per 3 ounce serving, 0.6g fat, 2g carbs, 14.3g protein
Shrimp
Shrimp is a plentiful source of the nutrient choline, which aids in memory, mood, muscle control, and other key functions of your brain and nervous system. Nutrition facts: 5 calories per small shrimp, 0.1g fat, 0.1g carbs, 1 g protein
Cantaloupe
Cantaloupe contains 106 percent of the vitamin A you need to consume every day, and 95 percent of your vitamin C requirement. Nutrition facts: 53 calories per cup, 0.3g fat, 13.7g carbs, 1.4g fiber, 1.3 protein
Grapefruit
Grapefruit is rich in vitamin C, and eating it can help boost your immune system and curb inflammation. Nutrition facts: 106 calories, 0.3g fat, 26.8g carbs, 3.7g fiber, 2.1g protein
Nectarine
Nectarines are a good source of copper, which can help your body absorb iron. Nutrition facts: 69 calories, 0.5g fat, 16.5g carbs, 2.7g fiber, 1.7g protein
Sweet cherries
Cherries are rich in fiber, which helps keep constipation at bay, and can help control your cholesterol, weight, and blood sugar. Nutrition facts: 5 calories, 0.1g fat, 1.3g carbs, 0.2g fiber, 0.1g protein
Grapes
Grapes can be beneficial in stopping heart issues like heart failure, by increasing the genes that use antioxidants in heart tissue. Grapes are able to reduce heart failure associated with hypertension by increasing the activity of several genes responsible for antioxidant defense in the heart tissue, new research shows. Nutrition facts: 104 calories per half-cup, 0.2g fat, 27.3g carbs, 1.4g fiber, 1.1g protein
Kiwi
Kiwi is terrific for your GI system since it contains the enzyme actinidin, which helps you digest protein. Nutrition facts: 42 calories, 0.4g fat, 10.1g carbs, 2.1g, 0.8g protein
Honeydew melon
Honeydew provides 51 percent of the vitamin C you need each day, as well as and 11 percent of your daily potassium requirement. Nutrition facts: 64 calories per cup, 0.2g fat, 16.1g carbs, 1.4g fiber, 1g protein
Peaches
Research has found that peaches may reduce your chances of allergies by stopping histamines from being released in the cells of the body. Nutrition facts: 58 Calories, 0.4g fat, 14.8g carbs, 2.3g fiber, 1.4g protein
Plums
Research has shown that the antioxidant polyphenol, which is plentiful in plums, can act have a strong anti-inflammatory effect on the body. Nutrition facts: 30 calories, 0.2g fat, 7.5g carbs, 0.9g fiber, 0.5g protein
Pineapple
Pineapple contains the extract bromelain, which can aid in recovery from both surgery and exercise–talk about healthy! Nutrition facts: 82 calories, 0.2g fat, 21.6g carbs, 2.3g fiber, 0.9g protein Next up:Eat These 12 Foods for Better Liver Health
Sources
Samatha Cassetty, MS, RD and co-author of the book Sugar Shock.Amy Kimberlain, RDN, CDCES, National Spokesperson for the Academy of Nutrition and DieteticsAssociation of Walnut Consumption with Total and Cause-Specific Mortality and Life Expectancy in U.S. AdultsAmerican Heart Association, Are eggs good for you or not?Harvard University data, 10 superfoods to boost a healthy dietHarvard University data, 10 superfoods to boost a healthy dietCleveland Clinic, What Healthy Foods Should You Stock Up On?Nutritional constituents and health benefits of wild rice (Zizania spp.)Antiproliferative activity of Ontario grown onions against colorectal adenocarcinoma cellsIdentification of Essential Oils with Strong Activity against Stationary Phase Borrelia burgdorferiβ-Carotene conversion to vitamin A delays atherosclerosis progression by decreasing hepatic lipid secretion in micePeanuts as functional food: a review
