10 Healthiest Foods

In recent years, with the introduction of diseases and health problems in human beings, a lot of importance is given to eating healthy and nutritious foods. However, not many know what exactly constitute healthy foods. Taking advantage of the need for people to go on a diet, many companies have come up with foods and food products that promise to be healthy. However, most of them are just advertisement gimmicks and actually these foods are not good for one's health. Hence, it is important for people to know about those foods that are necessary to maintain good health. Though there are lots of foods that can be defined as healthy, here we will talk about ten healthiest foods in the world. Therefore, let us take a look at the foods that are said to be the most beneficial for maintaining human health.

Ten Healthiest Foods

Many people are recommended to take vitamin and mineral supplements because their diet does not fulfill their nutrient requirement. This happens due to the intake of the wrong types of foods. It is important to know the ten healthiest foods to eat; because they are the ultimate source of essential vitamins and minerals in the body. These essential nutrients are not only required for the body to function normally, but also helps in protecting it from major diseases like cancer, arthritis, heart diseases, eye diseases, etc. So, here is a list of foods for men as well as women.

1. Fruits: Most of us have been told by our parents that it is necessary to eat fruits everyday, since a very small age. However, many of us do not take this very seriously and indulge in foods that are high in fat. However, eating fruits regularly does have various benefits which are necessary to stay healthy and fit. Studies have found that people who eat fruits regularly, have very less chances of developing diseases like cancer, Alzheimer's disease, diabetes, etc. Among the different types of fruits, the two most healthiest fruits that should be included in one's diet are berries and citrus fruits.
   Berries, including raspberries, strawberries and blueberries are high in disease fighting antioxidants and help in protecting the cells present in our bodies from any kind of harm or damage. These fruits, especially blueberries are said to have very less carbohydrates and hence, are the best food for diabetic patients. Apart from this, berries also aid in improving memory. Citrus fruits are great source of vitamin C and possess a variety of health benefits. Citrus fruits like oranges, lemons, grapefruits, lime, contain phytochemicals and flavonoids. Consumption of these fruits aid in lowering cholesterol, high blood pressure and prevent the development of colon and stomach cancer. They also reduce an individual's risk of having heart attack considerably. Apart from berries and citrus fruits, other fruits that one should eat on a regular basis include red grapes, apples, apricots, plums, papaya, etc.
2. Vegetables: Just like fruits, it is also important that people include lots of vegetables in their daily diet. Vegetables are said to be a source of vitamins, minerals, phytonutrients and fiber which have a number of health benefits. Experts say that everyone should eat at least five servings of vegetables everyday as they have the ability to make our immune systems strong and thus, protect us from innumerable diseases and health problems. Amongst the huge list of vegetables, broccoli, and spinach are said to be the most important foods to maintain good health. Spinach contains calcium, vitamins A and C, magnesium, riboflavin, iron, etc and is said to be good for one's skin and hair. On the other hand, one can receive the nutrition of potassium, fiber, folate, etc. by consuming broccoli.
3. Whole Grains: Whole grains include foods like oatmeal, brown rice, sprouts, etc. These whole grain foods are rich in fiber and hence are necessary for easy digestion and also to avoid the problem of constipation. These foods, especially oatmeal, help in keeping cholesterol under control and subsequently preventing any kind of heart problems. Intake of high fiber foods are also said to decrease the person's chance of developing colon cancer, diabetes, etc. Refer to this list of high fiber foods, to make your daily meals more wholesome.
4. Turkey: The next thing that comes in the list is turkey. Though turkey consumption is restricted to holidays and festivals, experts are of the opinion that it should be used for regular consumption too. Turkey contains lean protein which fulfills half of the body's requirement for protein. It is very less in calories compared to other meat products and are an excellent source of vitamin B6, selenium and niacin. Consuming turkey is said to be good for a healthy heart and curing the problem of thyroid.
5. Nuts: Another food having an important place on this list is nuts. Nuts, especially almonds and walnuts are said to be an excellent source of omega 3 fatty acids which keep us away from heart problems and diseases. They also possess vitamins B and E, monounsaturated fats, calcium, protein, potassium and fiber. Nuts which are highly recommended as between meal snacks are also good for preventing cancer.
6. Yogurt: Yogurt that is made by curdling milk is a food that is high in protein which helps in improving our gastrointestinal health. Yogurt helps in strengthening the immune system, but also aids in fighting infections and protecting us from a variety of infectious diseases. Apart from this, daily intake of yogurt reduces the person's risk of developing diseases like cholesterol, osteoporosis, high blood pressure, etc. However, one must see to it that the yogurt they are consuming is plain, low in fat as well as in sugar.
7. Salmon: Salmon is a type of fish that is low in fat and high in essential nutrients, especially proteins. It also contains magnesium and vitamin B, making it a healthy food. The best advantage of consuming salmon is that it is very good for one's heart as it reduces a person's risk of having heart attack and other heart problems. Apart from this, salmon aids in treating inflammation and for having healthy eyes, skin as well as improving memory.
8. Garlic: Garlic, often known as a magical bulb, is a herb that has various medicinal properties. Garlic consumed in any form, be it raw, powdered, dried, cooked or in the form of supplements will benefit one's health greatly. The most important function of garlic is reducing the level of bad cholesterol and increasing the level of good cholesterol in the body. The nutritional properties of garlic protect the heart and prevents the development of cancer. Garlic is a necessary food for diabetics as it helps in prevention of various diseases like kidney disease, eye damage, etc. that may affect them.
9. Wheat Germ: Wheat germ that is found in the center of the wheat grain has high nutritional value. It is a good source of nutrients like vitamin E, phosphorous, iron, niacin, folate, riboflavin, zinc, potassium, etc. Intake of wheat germ aids in treating muscular disorders and also aids the body to handle stressful situations. Wheat germ can be consumed with foods like breakfast cereals, yogurt, cottage cheese, oatmeal, etc.
10. Water: The last, but not the least thing that I would like to mention here, to complete this list is water. Water performs a variety of important functions to keep the body fit and fine. Water is required to keep the body hydrated and for other purposes like digestion, elimination, metabolism as well as for weight control. As there are so many advantages of water, it is important to consume minimum eight glasses of water, everyday.

One thing I would like to say is that this list is not arranged chronologically according to importance, rather each food is equally crucial for a person's health. Therefore, do not waste time and make these foods a part of your diet and enjoy a long and healthy life.