{"id":29901,"date":"2021-11-05T16:58:29","date_gmt":"2021-11-05T16:58:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=29901"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"top-10-healthiest-foods","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/","title":{"rendered":"Top 10 Healthiest Foods To Include In Your Daily Meals"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Leafy_Vegetables\" >Leafy Vegetables<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Protective_Effects_Against_Cancer\" >Protective Effects Against Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Blood_Pressure_Reduction\" >Blood Pressure Reduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Protection_Against_Heart_Disease\" >Protection Against Heart Disease<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Whole_Grains\" >Whole Grains<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Gut_Health\" >Gut Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Rich_In_Phytonutrients_For_Disease_Prevention\" >Rich In Phytonutrients For Disease Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Healthy_Fat_And_Protein\" >Healthy Fat And Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Beans_And_Lentils\" >Beans And Lentils<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Rich_Sources_Of_Fiber\" >Rich Sources Of Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Excellent_Source_Of_Plant-Based_Protein\" >Excellent Source Of Plant-Based Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Improved_Gut_Health\" >Improved Gut Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Fish\" >Fish<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Reduce_The_Risk_Of_Coronary_Heart_Disease_CHD\" >Reduce The Risk Of Coronary Heart Disease (CHD)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Improved_Bone_Health\" >Improved Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Improved_Brain_Development\" >Improved Brain Development<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Berries\" >Berries<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Cancer_Protection\" >Cancer Protection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Heart_Health\" >Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Improved_Focus_And_Concentration\" >Improved Focus And Concentration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Nuts_And_Seeds\" >Nuts And Seeds<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Heart_Health-2\" >Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Weight_Management\" >Weight Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Skin_Health\" >Skin Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Better_Immune_Function\" >Better Immune Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Improved_Cognitive_Function\" >Improved Cognitive Function<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Green_Tea\" >Green Tea<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Anti-Cancer_Properties\" >Anti-Cancer Properties<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Boosts_Metabolism\" >Boosts Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Lowers_Cholesterol\" >Lowers Cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Effects_On_Type_2_Diabetes\" >Effects On Type 2 Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Improved_Oral_Health\" >Improved Oral Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Water\" >Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Fermented_Foods\" >Fermented Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#Citrus_Fruits\" >Citrus Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Healthy eating habits and maintaining a healthy weight are essential goals for almost everyone. These days, healthy eating means more than just choosing the right foods: for some it also means buying local and organic foods, and avoiding GMOs whenever possible. <\/span><span style=\"font-weight: 400;\">The healthiest foods to eat are those that your body will benefit from most nutritionally\u2014and they need to be foods you&#8217;ll actually enjoy eating because if you don&#8217;t like what you&#8217;re eating, it won&#8217;t matter how healthy the food is. This is why the list of the top 10 healthiest foods to include in your meal plans starts with foods that are both nutritious and delicious. This is the way to make following a healthy diet easy.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leafy_Vegetables\"><\/span><strong>Leafy Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dark green leafy vegetables like spinach, bok choy, chard, and kale are nutritional powerhouses. They contain a plethora of vitamins and minerals that play important roles in maintaining health and <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plans-for-men\/\">preventing disease<\/a>, as well as phytochemicals such as carotenoids, lutein, and beta-carotene (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dark green leafy vegetables also provide the background levels of essential nutrients such as B-vitamins and <a href=\"https:\/\/betterme.world\/articles\/are-stuffed-peppers-healthy\/\">vitamin K<\/a> which we need every day for optimal health. There are several hypotheses that have been proposed to help us understand the possible ways they may benefit our health:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protective_Effects_Against_Cancer\"><\/span><strong>Protective Effects Against Cancer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s extensive research on the link between consumption of carotenoid-rich foods and reduced risk of cancer.\u00a0 Carotenoids are present in dark green leafy vegetables and also in orange, yellow and red plant foods like carrots, sweet potatoes and tomatoes. Evidence suggests that diets rich in carotenoids (from fruits and vegetables, not supplements) may reduce the risk of cancer, however studies on carotenoid supplements sometimes found the opposite effect. Research on fiber and colon cancer is more consistent\u00a0 &#8211; a fiber rich diet such as one rich in fruits and vegetables reduces the risk of colon cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7139534\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Blood_Pressure_Reduction\"><\/span><strong>Blood Pressure Reduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The high level of potassium in dark <a href=\"https:\/\/betterme.world\/articles\/fiber-side-effects\/\">green leafy vegetables<\/a> is believed to play an important role in reducing blood pressure. In fact, increasing potassium intake by eating more fruits and vegetables reduces the risk of stroke and can even reduce blood pressure in patients with hypertension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protection_Against_Heart_Disease\"><\/span><strong>Protection Against Heart Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The high magnesium content of dark green leafy vegetables is also thought to play a role in reducing blood pressure and decreasing the risk of heart disease, while folate may decrease homocysteine in the blood which is a risk factor for heart disease. Research does show that increased consumption of dark green leafy vegetables decreases the risk of cardiovascular mortality and coronary artery disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\">The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-32923 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16-1024x576.jpg\" alt=\"top 10 healthiest foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><strong>Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whole grains like whole wheat, brown rice and oats have more nutrients, including fiber, B vitamins and minerals such as iron, zinc and magnesium. They can be a better source of protein than white bread or white pasta. They offer several health benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gut_Health\"><\/span><strong>Gut Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The extra fiber in whole-grain products helps improve digestive health by keeping your body&#8217;s digestive systems running smoothly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5310957\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rich_In_Phytonutrients_For_Disease_Prevention\"><\/span><strong>Rich In Phytonutrients For Disease Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains also contain special plant compounds known as phytonutrients that help fight disease. These substances are thought to protect against a variety of chronic conditions, from heart disease to some cancers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5310957\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Fat_And_Protein\"><\/span><strong>Healthy Fat And Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains do contain more calories per serving than refined grains because the bran and germ in whole grains contain a lot of healthy fats and proteins. That means you get fewer &#8220;empty&#8221; calories \u2014 the ones that add nothing nutritionally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, be mindful of your portion size because your body will hold on to more calories if it doesn&#8217;t get enough nutrients from food. Whole grains should make up about one-quarter of the foods (by volume) you eat every day &#8211; or take up a quarter of the space on your plate.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-32175 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504-1024x576.png\" alt=\"essential amino acids foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beans_And_Lentils\"><\/span><strong>Beans And Lentils<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beans and lentils have a rich heritage as a food staple because they are so versatile and inexpensive. They can be enjoyed by almost everyone, regardless of their dietary preference or restrictions. Here are some reasons why beans and lentils should be included in your diet more often than they currently are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rich_Sources_Of_Fiber\"><\/span><strong>Rich Sources Of Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beans and lentils offer high fiber content with low glycemic indices that help keep blood sugar levels stable for hours <a href=\"https:\/\/betterme.world\/articles\/1-day-detox\/\">after a meal<\/a>, resulting in a decreased appetite and increased feelings of satiety throughout the day. This can be especially helpful for those that need to keep blood sugar and insulin fluctuations at bay. This also results in decreased calorie intake and increased weight loss over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4608274\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Excellent_Source_Of_Plant-Based_Protein\"><\/span><strong>Excellent Source Of Plant-Based Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential nutrient needed by our bodies to build muscle and other tissues. When paired with whole grains, beans and lentils can provide complete protein, meaning that these mixed dishes will contain all of the essential amino acids needed by humans. In addition to plant-based protein, beans and lentils also provide a high concentration of fiber, folic acid, magnesium, iron, potassium and B vitamins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4608274\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\">change your life for the better<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Gut_Health\"><\/span><strong>Improved Gut Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beans are rich sources of dietary fiber, which provides a prebiotic effect for the health of our gut microbiome. Prebiotics are non-digestible food ingredients that beneficially affect the host by selectively stimulating the growth and\/or activity of beneficial bacteria in the colon, thus improving human health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beans and lentils contain a special type of fiber called oligosaccharides, which help make up the intricate structure of plant cell walls. This is important because it makes them indigestible to humans but readily available for fermentation by bacteria in our large intestine. Researchers have also found that these polysaccharide fibers helped maintain beneficial Bifidobacterium in the gut microbiome, a very important bacteria for intestinal and overall health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25270891\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33030 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3-1024x576.png\" alt=\"top 10 healthiest foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fish\"><\/span><strong>Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The ocean provides us with many seafood products that are full of important nutrients for our bodies. Some of the healthiest fish are tuna, salmon,\u00a0 herring, sardines and trout. The American Heart Association (AHA) recommends that everyone eat at least two servings of fish per week to reap the <a href=\"https:\/\/betterme.world\/articles\/vegan-detox\/\">following benefits<\/a> (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2018\/05\/25\/eating-fish-twice-a-week-reduces-heart-stroke-risk\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_The_Risk_Of_Coronary_Heart_Disease_CHD\"><\/span><strong>Reduce The Risk Of Coronary Heart Disease (CHD)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We need both omega-3 and omega-6 fatty acids, but most Americans eat too many omega-6s and not enough omega-3s. Eating more fish can help balance out the ratio of these two types of fats found in our food and nourish our brains and hearts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omega-3s in fish include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which may help lower blood triglyceride levels. High triglyceride levels increase a person&#8217;s risk for stroke, heart attack, and other cardiovascular diseases (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2018\/05\/25\/eating-fish-twice-a-week-reduces-heart-stroke-risk\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Bone_Health\"><\/span><strong>Improved Bone Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calcium is essential for bone health, but it isn&#8217;t the only nutrient needed. Omega-3s promote calcium absorption and may reduce bone loss. People with higher stores of omega-3 fatty acids from eating fish may be less likely to break down bone later in life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5395797\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Brain_Development\"><\/span><strong>Improved Brain Development<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Brain cells are made primarily of fatty acids\u2014very similar to the oil found in fish. Eating fish can nourish brain development during prenatal growth as well as throughout our lives by providing DHA, which is important for brain function. It is believed that diets containing omega-3 fatty acids may help improve learning ability, memory, and attention span (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4300128\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-vegetable-recipes-for-weight-loss\/\">Healthy Vegetable Recipes For Weight Loss: Shed Stubborn Pounds With These Wholesome Meals<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-29950 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912-1024x576.png\" alt=\"top 10 healthiest foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3912.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Berries\"><\/span><strong>Berries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Berries, such as strawberries, blueberries, raspberries and blackberries are low in calories, high in fiber and packed with vitamins and minerals. Eating these fruits frequently offers the following health benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer_Protection\"><\/span><strong>Cancer Protection<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Berries contain phytonutrients, which are called anthocyanins. These substances give berries their bright colors. Anthocyanins act as powerful antioxidants in the body, helping to fight damage from free radicals that can lead to cancer and other chronic conditions (<\/span><a href=\"https:\/\/www.aicr.org\/resources\/blog\/enjoy-the-health-benefits-of-berries\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Health\"><\/span><strong>Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating berries can boost the body&#8217;s level of nitric oxide, a compound that widens blood vessels and allows for better blood flow. Anthocyanins and other nutrients in berries may also help to reduce bad (LDL) cholesterol and triglyceride levels (<\/span><a href=\"https:\/\/www.aicr.org\/resources\/blog\/enjoy-the-health-benefits-of-berries\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Focus_And_Concentration\"><\/span><strong>Improved Focus And Concentration<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Berries contain high levels of antioxidants called flavonoids, which might improve brain function by increasing the amount of oxygen delivered to the brain. Flavonoids may also make it easier to concentrate and focus on tasks during periods of mental fatigue (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/11\/2685\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33154 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4877-1024x576.png\" alt=\"top 10 healthiest foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4877.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4877-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4877.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4877.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nuts_And_Seeds\"><\/span><strong>Nuts And Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are nutrient-dense, meaning they provide a high amount of nutrients per calorie. Peanuts,\u00a0 almonds, sunflower seeds, pumpkin seeds, flaxseeds and sesame seeds all offer the following <a href=\"https:\/\/betterme.world\/articles\/2-week-meal-plan-on-a-budget\/\">health benefits<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Health-2\"><\/span><strong>Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The key to a healthy heart is making important <a href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\">dietary changes<\/a>. Nuts and seeds are full of healthful fats, fiber and proteins that can help control blood cholesterol levels, lower triglycerides, prevent dangerous blood clots from forming, reduce inflammation throughout the body and regulate blood pressure (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Nuts-and-seeds\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Management\"><\/span><strong>Weight Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are an excellent source of protein, fiber and good fats. These nutrients help you feel full longer, maintain energy levels, promote weight loss and improve metabolic health. Nuts and seeds benefit weight loss efforts in several ways (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Nuts-and-seeds\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provide a feeling of fullness for several hours after consumption<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help control hunger throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support healthy blood sugar for steady energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve insulin sensitivity to regulate fat storage<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Skin_Health\"><\/span><strong>Skin Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No food can truly nourish your skin from the inside out, but nuts and seeds come pretty close. These nutrient-dense foods contain essential fatty acids like Omega-3s that promote <a href=\"https:\/\/betterme.world\/articles\/5-day-healthy-meal-plan\/\">healthier looking skin<\/a>. They also provide antioxidants to combat free radicals that lead to collagen damage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Immune_Function\"><\/span><strong>Better Immune Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies show that nuts and seeds may improve immune function because they&#8217;re high in micronutrients like manganese, copper, zinc and vitamin E. These nutrients play a role in activating immune cells so they can fight infections more effectively (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5748761\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Cognitive_Function\"><\/span><strong>Improved Cognitive Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some studies suggest that eating nuts such as walnuts may improve learning capacity and motor skills in older adults with mild cognitive impairment.This is because nuts contain antioxidants like vitamin E\u00a0 and polyphenols that prevent memory loss by protecting neurons from damage caused by free radicals. Nuts also contain omega-3 fatty acids, which are important for healthy mental function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5748761\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33161 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4813-1024x576.png\" alt=\"top 10 healthiest foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4813.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4813-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4813.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4813.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Green_Tea\"><\/span><strong>Green Tea<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Green tea is made from steamed or dried unfermented leaves of the tea plant, Camellia sinensis. Green tea has been consumed for medicinal purposes in China and Japan for thousands of years. In recent years it has gained worldwide popularity\u00a0 for its potential health benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Anti-Cancer_Properties\"><\/span><strong>Anti-Cancer Properties<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Laboratory studies have suggested that catechins (antioxidants found in green tea) may halt or slow the growth of cancer cells. Polyphenols &#8212; which are antioxidants found in some fruits, vegetables and beverages &#8211; interfere with the division of cancer cells, slowing their growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412948\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Metabolism\"><\/span><strong>Boosts Metabolism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Several studies have suggested that drinking green tea may boost our metabolism, enabling our bodies to break down and process fats more quickly. Researchers attribute this effect to catechins, specifically one called EGCG (which makes up about 30 percent of the catechins found in most varieties of green tea). It&#8217;s thought that EGCG might accelerate the liver&#8217;s ability to burn fat by inhibiting an enzyme called citrate lyase, which our body uses to make fat from carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412948\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lowers_Cholesterol\"><\/span><strong>Lowers Cholesterol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Green tea may help reduce levels of LDL, or &#8220;bad&#8221; cholesterol, according to research published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21715508\/\"><span style=\"font-weight: 400;\">American Journal of Clinical Nutrition<\/span><\/a><span style=\"font-weight: 400;\">. The catechins found naturally occurring in green tea are thought to inhibit the absorption of cholesterol by blocking intestinal enzymes that break down dietary fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412948\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Effects_On_Type_2_Diabetes\"><\/span><strong>Effects On Type 2 Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A study published in 2007 found that people who drank three to five cups of green tea daily were less likely to be diagnosed with type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412948\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Oral_Health\"><\/span><strong>Improved Oral Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Green tea has been used in Chinese medicine to treat gum disease. Recent studies have backed up this traditional use, finding that components of green tea appear to neutralize or prevent bacteria from sticking onto teeth and gums (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3134039\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-31916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1024x576.png\" alt=\"top 10 healthiest foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water\"><\/span><strong>Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water is essential to life. It makes up about two thirds of the weight of a healthy adult body and between 55 and 78% of an adult&#8217;s brain. Every system in the body depends on water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water regulates our temperature, carries nutrients and oxygen to our cells, and removes waste products from them, keeps joints and organs lubricated and helps make saliva, the stuff that helps break down our food and keeps our breath fresh (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water should be your drink of choice whether you&#8217;re thirsty or not \u2014 it&#8217;s just as important to keep hydrated when you&#8217;re not feeling parched as it is when you are.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who are outside in cold weather for long periods of time, those who sweat heavily from exercise, and people with high blood pressure are also at higher risk for dehydration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of water you need every day is different for everybody, but some general guidelines can help you determine how much to drink each day. You should try to get 8 glasses of fluid a day, which is about two thirds of a gallon. This is just a general guideline, though, because your need for liquids varies according to time of day and activity level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example: If you&#8217;re not exercising much and are not outside in hot weather, you might need less liquid than usual. On the other hand, if you&#8217;re exercising intensely or working in extreme heat, you can lose much more fluid than you usually would and need to drink much more water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, though, if you&#8217;re thirsty, it&#8217;s a good sign that your body needs more fluid.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-32116 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4420-1024x576.png\" alt=\"healthy food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4420.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4420-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4420.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4420.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fermented_Foods\"><\/span><strong>Fermented Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fermented foods like sauerkraut, kefir and yogurt are easier to digest than fresh <a href=\"https:\/\/betterme.world\/articles\/6-week-meal-plan\/\">vegetables<\/a>. They also contain additional nutrients that are broken down during the fermentation process. People who regularly eat fermented foods tend to have leaner bodies with lower body fat percentages. Fermented foods are good for your health because they provide probiotics which can help improve digestion, strengthen the immune system and fight off the growth of harmful bacteria (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28945458\/\">10<\/a>).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Citrus_Fruits\"><\/span><strong>Citrus Fruits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Citrus fruits are good for you because they contain a high level of vitamin C, or ascorbic acid, which your body cannot produce on its own. Vitamin C is an antioxidant that enhances the immune system and protects against diseases such as scurvy and cancer. The majority of citrus fruits &#8211; including oranges, lemons, grapefruits, and limes &#8211; are high in vitamin C (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690266\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Citrus fruits also contain flavonoids such as limonin, which may help lower cholesterol levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690266\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the foods in this list are among the healthiest,\u00a0 they&#8217;re not a magic bullet for good health. You should also strive to exercise regularly, maintain a healthy weight and consume plenty of fruits and vegetables each day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Top_10_Healthiest_Foods\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5395797\/\"><span style=\"font-weight: 400;\">Analyzing the association between fish consumption and osteoporosis in a sample of Chinese men<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412948\/\"><span style=\"font-weight: 400;\">A Review of the Role of Green Tea (<\/span><i><span style=\"font-weight: 400;\">Camellia Sinensis<\/span><\/i><span style=\"font-weight: 400;\">) in Antiphotoaging, stress resistance, neuroprotection and autophagy<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690266\/\"><span style=\"font-weight: 400;\">Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26075658\/\"><span style=\"font-weight: 400;\">Consumption of fruits and vegetables reduces risk of pancreatic cancer: evidence from epidemiological studies<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/news\/2018\/05\/25\/eating-fish-twice-a-week-reduces-heart-stroke-risk\"><span style=\"font-weight: 400;\">Eating fish twice a week reduces heart stroke risk<\/span><\/a><span style=\"font-weight: 400;\"> (2018, heart.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.aicr.org\/resources\/blog\/enjoy-the-health-benefits-of-berries\/\"><span style=\"font-weight: 400;\">Enjoy the health benefits of berries<\/span><\/a><span style=\"font-weight: 400;\"> (2020, aicr.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/11\/2685\"><span style=\"font-weight: 400;\">Flavonoid-Rich Mixed Berries Maintain and Improve Cognitive Function Over a 6h Period In Healthy Young Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3134039\/\"><span style=\"font-weight: 400;\">Green tea extract for periodontal health<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5310957\/\"><span style=\"font-weight: 400;\">Health Benefits of Dietary Whole Grains: An Umbrella Review of meta-analyses<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28945458\/\"><span style=\"font-weight: 400;\">Health benefits of fermented foods<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><span style=\"font-weight: 400;\">Health Benefits of Nut Consumption<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\"><span style=\"font-weight: 400;\">How much water should you drink?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4608274\/\"><span style=\"font-weight: 400;\">Legumes: Health Benefits and CUlinary Approaches to Increase Intake<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\"><span style=\"font-weight: 400;\">Nutrients and bioactives in green leafy vegetables and cognitive decline<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5748761\/\"><span style=\"font-weight: 400;\">Nuts and Human Health Outcome: A Systematic Review<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Nuts-and-seeds\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., betterhealth.vic.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25270891\/\"><span style=\"font-weight: 400;\">Oligosaccharides composition in eight food legume species as detected by high-resolution mass spectronomy<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4300128\/\"><span style=\"font-weight: 400;\">Perceptions of the risks and benefits of fish composition: Individual choices to reduce risk and increase health benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2009, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\">The Benefits and Risks of Certain Dietary Carotenoids that Exhibit both Anti- and Pro-Oxidative Mechanisms- A Comprehensive Review<\/a> (2020, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Healthy eating habits and maintaining a healthy weight are essential goals for almost everyone. These days, healthy eating means more than just choosing the right foods: for some it also means buying local and organic foods, and avoiding GMOs whenever possible. The healthiest foods to eat are those that your body will benefit from most [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":29904,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-29901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 10 Healthiest Foods To Include In Your Daily Meals - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering which are the top 10 healthiest foods for weight loss? Here is a comprehensive list of what you should eat to maintain your health.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 10 Healthiest Foods To Include In Your Daily Meals\" \/>\n<meta property=\"og:description\" content=\"Wondering which are the top 10 healthiest foods for weight loss? Here is a comprehensive list of what you should eat to maintain your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_2012836805.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Top 10 Healthiest Foods To Include In Your Daily Meals\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/\"},\"wordCount\":2860,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_2012836805.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Healthy eating habits and maintaining a healthy weight are essential goals for almost everyone. These days, healthy eating means more than just choosing the right foods: for some it also means buying local and organic foods, and avoiding GMOs whenever possible. <\/span><span style=\\\"font-weight: 400;\\\">The healthiest foods to eat are those that your body will benefit from most nutritionally\u2014and they need to be foods you'll actually enjoy eating because if you don't like what you're eating, it won't matter how healthy the food is. This is why the list of the top 10 healthiest foods to include in your meal plans starts with foods that are both nutritious and delicious. This is the way to make following a healthy diet easy.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Leafy Vegetables<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Dark green leafy vegetables like spinach, bok choy, chard, and kale are nutritional powerhouses. They contain a plethora of vitamins and minerals that play important roles in maintaining health and <a href=\\\"https:\/\/betterme.world\/articles\/weight-loss-plans-for-men\/\\\">preventing disease<\/a>, as well as phytochemicals such as carotenoids, lutein, and beta-carotene (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\\\"><span style=\\\"font-weight: 400;\\\">14<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Dark green leafy vegetables also provide the background levels of essential nutrients such as B-vitamins and <a href=\\\"https:\/\/betterme.world\/articles\/are-stuffed-peppers-healthy\/\\\">vitamin K<\/a> which we need every day for optimal health. There are several hypotheses that have been proposed to help us understand the possible ways they may benefit our health:<\/span>\\r\\n<h3><strong>Protective Effects Against Cancer<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">There's extensive research on the link between consumption of carotenoid-rich foods and reduced risk of ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/\",\"name\":\"Top 10 Healthiest Foods To Include In Your Daily Meals - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_2012836805.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering which are the top 10 healthiest foods for weight loss? 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Here is a comprehensive list of what you should eat to maintain your health.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Top 10 Healthiest Foods To Include In Your Daily Meals","og_description":"Wondering which are the top 10 healthiest foods for weight loss? Here is a comprehensive list of what you should eat to maintain your health.","og_url":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_2012836805.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Top 10 Healthiest Foods To Include In Your Daily Meals","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/"},"wordCount":2860,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_2012836805.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Healthy eating habits and maintaining a healthy weight are essential goals for almost everyone. These days, healthy eating means more than just choosing the right foods: for some it also means buying local and organic foods, and avoiding GMOs whenever possible. <\/span><span style=\"font-weight: 400;\">The healthiest foods to eat are those that your body will benefit from most nutritionally\u2014and they need to be foods you'll actually enjoy eating because if you don't like what you're eating, it won't matter how healthy the food is. This is why the list of the top 10 healthiest foods to include in your meal plans starts with foods that are both nutritious and delicious. This is the way to make following a healthy diet easy.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Leafy Vegetables<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Dark green leafy vegetables like spinach, bok choy, chard, and kale are nutritional powerhouses. They contain a plethora of vitamins and minerals that play important roles in maintaining health and <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plans-for-men\/\">preventing disease<\/a>, as well as phytochemicals such as carotenoids, lutein, and beta-carotene (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5772164\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Dark green leafy vegetables also provide the background levels of essential nutrients such as B-vitamins and <a href=\"https:\/\/betterme.world\/articles\/are-stuffed-peppers-healthy\/\">vitamin K<\/a> which we need every day for optimal health. There are several hypotheses that have been proposed to help us understand the possible ways they may benefit our health:<\/span>\r\n<h3><strong>Protective Effects Against Cancer<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">There's extensive research on the link between consumption of carotenoid-rich foods and reduced risk of ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/","url":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/","name":"Top 10 Healthiest Foods To Include In Your Daily Meals - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/top-10-healthiest-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_2012836805.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering which are the top 10 healthiest foods for weight loss? 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