Health and fitness

It’s easy to wonder which foods are healthiest.

A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

a selection of healthy vegetables, fruits, grains, fish, and nuts

1–6: Fruits and berries

Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados

Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1Trusted Source, 2Trusted Source).

8–10: Meats

Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.

8. Lean beef

Lean beef is among the best sources of protein in existence and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low-carb diet.

9. Chicken breasts

Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

11–15: Nuts and seeds

Despite being high in fat and calories, nuts and seeds may help you lose weight (3Trusted Source, 4Trusted Source).

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

11. Almonds

Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health (5Trusted Source).

12. Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

16–25: Vegetables
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There’s a wide variety available, and it’s best to eat many different types every day.

Asparagus
Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.
Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin C.
Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
Carrots
Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.

Carrots are also very high in carotene antioxidants, which have numerous benefits.

Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.
Cucumber
Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.
Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (8Trusted Source).
Kale
Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.
Onions
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

More healthy vegetables
Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

26–31: Fish and seafood
Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.

Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression ( 9Trusted Source, 10, 11).

Salmon
Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.
Shellfish
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.
Shrimp
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
Trout
Trout is another type of delicious freshwater fish, similar to salmon.
Tuna
Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.

However, you should make sure to buy low-mercury varieties.

32–34: Grains
Although grains have gotten a bad rap in recent years, some types are very healthy.

Just keep in mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.

Brown rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world’s population. Brown rice is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.
Oats
Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits.
Quinoa
Quinoa has become incredibly popular among health-conscious individuals in recent years. It’s a tasty grain that’s high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.

35–36: Breads
Many people eat a lot of highly processed white bread.

For those trying to adopt a healthier diet, it can be extremely challenging to find healthy breads. Even so, options are available.

Ezekiel bread
Ezekiel bread may be the healthiest bread you can buy. It’s made from organic, sprouted whole grains, as well as several legumes.
Homemade low-carb breads
Overall, the best choice for bread may be that which you can make yourself. Here’s a list of 15 recipes for gluten-free, low-carb breads.

37–40: Legumes

Legumes are another food group that has been unfairly demonized.

While it’s true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation (12).

Therefore, legumes are a great plant-based source of protein.

37. Green beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.

38. Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, as they’re toxic when raw.

39. Lentils

Lentils are another popular legume. They’re high in fiber and among the best sources of plant-based protein.

40. Peanuts

Peanuts (which are legumes, not a true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can help you lose weight (6Trusted Source, 7Trusted Source).

However, take it easy on the peanut butter, as it’s very high in calories and easy to overeat.

41–43: Dairy

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

Full-fat dairy seems to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14Trusted Source).

If the dairy comes from grass-fed cows, it may be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.

41. Cheese

Cheese is incredibly nutritious, as a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. For many, it’s also one of the most delicious foods you can eat.

42. Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.

43. Yogurt

Yogurt is made from milk that’s fermented by adding live bacteria to it. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

44–46: Fats and oils

Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.

44. Butter from grass-fed cows

Butter from grass-fed cows is high in many important nutrients, including vitamin K2.

45. Coconut oil

Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose belly fat (15Trusted Source, 16Trusted Source).

46. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.

47–48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes

Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.

They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling (17Trusted Source).

48. Sweet potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants and all sorts of healthy nutrients.

49. Apple cider vinegar

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (18, 19Trusted Source).

It’s great to use as a salad dressing or to add flavor to meals.

50. Dark chocolate

Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants (20).

The bottom line

Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.

Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.

If you don’t normally challenge your palate, don’t be afraid of trying something new.

Stress. It’s the most pervasive and persistent phenomenon we experience in life. While not all sources of stress are negative, chronic stressors tax our personal health and well-being and ultimately reduce enjoyment and peace. The constant presence of negative stress may eventually result in a significant decline in personal health.

It’s not possible to control everything related to what we experience or how we experience it. We can, however, employ simple stress management techniques and develop necessary skills that will not only help us face the stress beast but tame it as well. Apply these seven stress-busting techniques for better living.

Prioritize Movement

It’s no secret that physical activity naturally reduces stress and increases the release of the “feel good” hormones. Physical movement doesn’t always need to be structured exercise inside of a gym or studio. Instead, schedule time to be active. This can be a brisk walk, a set of body-weight exercises you can complete in 10 minutes in your office or living room, a yoga session or a light jog with a friend. Activity is only limited by the time you set aside for it. Further, active time can be as short as climbing a few flights of stairs and still elicit positive stress-reducing benefits.

Allow Yourself to Say, “No, thank you.”

The inability to say “no” or decline a task you don’t have time for is a common challenge for many. Consequently, this leads to increased levels of stress and anxiety. It is O.K. to say “No, thank you” or “I would love to help at a later date, but thank you for thinking of me.” One of the hurdles many of us face is neglecting to prioritize our own needs because we are busy attending to the needs of others (friends, family, work, extracurricular events, groups, etc.). Reevaluate the to-do list and organize the critically important aspects at the top and leave room for “you time.”

Set a Daily Affirmation

The first thing many do when the alarm goes off is to launch quickly into the daily process of getting ready for the day; this is a habitual and sometimes mindless ritual. Modify this recurring ritual to include a daily affirmation to guide your busy day. Simple phrases such as “I am grounded,” “I am centered” or “I am strong” can serve as a mindful compass that teaches us to challenge negative thoughts or unproductive thought patterns. Post daily affirmations on social media, whisper them to yourself, put them on a post-it-note in your office or add them as a note in your phone. Keep them close by as a reminder of your value and purpose.

Sleep

Though we think of it as rest, sleep is actually an active process. This is when the body works to repair, restore and rejuvenate the various systems of the body. It’s easy to believe one can run on six or fewer hours of sleep, but the body (and mind) vehemently disagree. A well-rested individual is more capable of combatting stress than an unrested individual. A lack of restorative sleep increases stress levels. To improve your sleep, start by creating a relaxing bed-time routine (lights dimmed and screens and digital devices set aside). Commit to going to bed and rising at consistent times and avoid consuming caffeine after 3 PM. Small tweaks may lead to big results.

Practice Authentic Acceptance

There’s a lot to be said for keeping a positive attitude and looking on the bright side. However, it’s equally important to be authentic in acknowledging how we feel. It is O.K. to allow emotions to come and go as they do naturally and not feel as though we need to shove them aside or stifle them for the sake of remaining positive. This is where a reflection journal can prove useful. Alternatively, verbally processing how you feel with a trusted friend or individual can relieve stress. Too often, people judge themselves harshly for feeling angry, disappointed or frustrated. Instead, work to accept, allow and avoid judgment.

Cultivate Creativity

Engaging in the creative process is a highly effective way to shift the mind’s focus, set fear aside and reduce stress. Too often, stress comes from feeling afraid, insecure or less than. Exploring your creative side helps to defy those negative feelings. Find something you enjoy—painting, writing, sculpting, engineering, designing, etc.—and set aside a window of time each week to pursue that activity.

Nourish

A long-term stress management technique is consuming a balanced diet. When stress levels are high, the desire for familiar comfort foods, simple sugars and processed items often increases. While these types of foods might feel desirable in the moment, they will not provide the nourishment the body needs to refuel and face (and therefore overcome) stressful events. Consistently consuming a diet that includes fiber, healthy amounts of fats, lean proteins, complex carbohydrates, fruits and vegetables, and low-fat dairy (or alternatives if one has a sensitivity to a specific food) is key to successfully managing stress over the long-term.

Stress is a consistent part of life, but it doesn’t need to control the quality of it. Stress is manageable and containable, especially when we apply effective methods to face and tame it.