If you’re trying to lead a healthier lifestyle, congratulations on taking the first step towards better health and well-being. But learning how to eat healthier can often seem overwhelming, particularly if you’re just learning how to evaluate the nutrient profile of various foods, count calories, or track your macro-nutrients to achieve your dietary goals. While there are many foods rich in essential nutrients and low in calories that are worthy of inclusion in a healthy, balanced diet, you might be wondering if there’s a single healthiest food in the world that can give you the maximum benefits.
Whether you’re trying to consume more superfoods, cut out processed sugar, or consume more whole, clean foods, there are many different foods that can have a place in your daily diet. To find out which foods offer the most benefits for people who want to consume a healthier diet, we reached out to a panel of nutritionists and health enthusiasts and asked them to answer this question:
“What is the number 1 healthiest food in the world, and why?”
Meet Our Panel of Nutritionists & Health Enthusiasts:
Read on to learn what our experts had to say about the healthiest foods in the world and why they’re so beneficial.
NOTE: The information and opinions expressed below represent the opinions of the individual contributors and do not necessarily reflect the opinions of Incredible Edibles.
Stephanie is a plant-based nutrition expert and founder of Plant Prosperous, a vegan family and living site to help new plant-based families. She has over 24 years of experience thriving on a plant-based diet. On Plant Prosperous, Stephanie shares her tips for making the transition to a vegan diet easy and stress-free.
“Broccoli is a cruciferous vegetable that offers a powerful antioxidant punch…”
The antioxidants in broccoli help reduce your body’s inflammation and even help protect against certain cancers. Broccoli is also high in fiber, which aids in healthy digestion. Not bad for a common, often overlooked, healthy superfood.
Lily Ugbaja is the Founder of MomBabyHeart.
“Leafy vegetables, which include spinach, lettuce, kale, and cabbage, among others, are some of the healthiest foods in the world…”
Spinach is a popular leafy vegetable that can be incorporated into different dishes including soup and salads. With its dense nutritional composition of vitamins K, A, B2, B6, C, manganese, copper, and folate, it is one of the most healthy foods on the planet.
Incorporating spinach into your diet is important for maintaining healthy hair, glowing skin, and strong bones. It also helps to control glucose levels in diabetics and has been certified to lower the risk of heart disease.
Vincent Sorel is 23 years old and lives in The Netherlands. Over the last 4 years, Vincent lost over 110 lbs (50kgs) and gained a ton of muscle. So you could say he’s a fitness freak, but also an expert as he helps people get in shape online on LiveforLifts.com and in real life.
“If you ask any bodybuilder or person in the fitness industry what type of food they can’t live without or their staple in their diet…”
They will most likely tell you oats or oatmeal.
I can’t disagree, and that is the food I have chosen. I will explain why this is such a powerful food and why bodybuilders can benefit so much from this food, but also people who are not gym fanatics.
What is oatmeal, and what are its benefits?
Oats are one of the most nutritious grains. They’re gluten free, a complex carb, and a superfood. Complex carbs are carbohydrates that release their energy slowly throughout the day, thus they make you feel satisfied.
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
On the contrary, quick carbs like white bread, pasta, or bread are carbs high on the glycemic index, which means they release their energy quickly. Carbs with an index over 70 are considered high. They’re perfect for a pre workout or post workout meal.
Complex carbs like oats are perfect when you’re trying to lose weight because you feel full. The reason you feel full is that they are super high in fiber. Fiber is also really good for your digestive system, which is another plus for oats.
Benefits of oats:
- Incredibly nutritious.
Oats are a great source for carbs and fibers, including the powerful fiber beta-glucan. They’re absolutely packed with protein, with 10 grams of protein per 100 grams. Plus they offer another 10 important vitamins, minerals, and antioxidants.
- Rich in antioxidants, including avenanthramides.
These compounds may help reduce blood pressure and provide other benefits.
- Contain a powerful soluble fiber called beta-glucan.
The health benefits of beta-glucan fiber include:
- Reduced LDL and total cholesterol levels
- Reduced blood sugar and insulin response
- Increased feeling of fullness
- Increased growth of good bacteria in the digestive tract
- Oats can improve blood sugar control.
Type 2 diabetes is a very common disease – most common among overweight people – characterized by significantly elevated blood sugars. Oats may help lower blood sugar levels, which makes them perfect for overweight people.
- Finely ground oats may help with skin care.
Due to the numerous minerals and vitamins found in oats, it’s no surprise that they have been found in many skin care products.
Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve the symptoms of various skin conditions, including eczema.
- Oats may help you lose weight.
Because oats are very filling, they may help you lose weight. Weight loss is all about eating fewer calories than you burn. If you feel very full, you won’t be eating as much. Therefore, oats are a very good food to start your day off with.
- May decrease the risk of childhood asthma.
I personally suffer from asthma, and I wish I knew this when I was younger. It could be the case that I don’t suffer from it anymore or at least with less severity.
Some research suggests that oats may help prevent asthma in children when fed to young infants.
- Oats may help relieve constipation.
Your digestive system is key when it comes to so many things, but most of all, your body functioning the way it should. People who experience constipation suffer from a poorly functioning digestive system.
This can express itself in infrequent, irregular bowel movements.
Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
Heather Hanks is a M.S. Nutritionist at Instapot.life. Heather holds an MS in Complementary and Alternative Medicine (CAM) and specializes in holistic nutrition, gut health, and chronic disease management. She believes in using food as medicine, and that good health starts with a healthy gut. She enjoys creating anti-inflammatory recipes and spending time in the kitchen, learning all things about food.
“If I had to pick ONE food that I recommended to everyone, it would be spinach…”
Spinach really is a superfood, and we have the research to back up its claims. It contains vitamins, minerals, fiber, and antioxidants that have been shown to support brain, heart, immune, and digestive health. I also like spinach because it’s well tolerated by most people. It’s gluten-free, dairy-free, does not contain starchy carbs, and can be used in almost any recipe – breakfast, lunch, or dinner.
Jean Campbell is the Founder of Align Mat. Jean is a wellness expert who believes great physical and mental health can be achieved by the right food choices and a better lifestyle.
“For me, the healthiest food in the world is definitely oatmeal…”
It’s extremely nutritious and gained quite a lot of popularity over the past 20 years. If you want to lose weight but yet want to consume all the necessary nutrients to maintain a healthy body, then oatmeal is the perfect meal for you.
The main benefit of having oatmeal is that it’s a complete meal. One bowl of oatmeal has cereals in it, whose soluble fiber helps to lower cholesterol levels and reduces the risk factors of cardiovascular problems. So, if you’re someone who deals with high cholesterol levels or blood pressure, oatmeal is what you need.
Oats contain water-soluble fibers and complex carbohydrates, which are great for slowing down digestion and stabilizing blood glucose levels. Oatmeal is also an excellent source of folate and potassium.
Reda Elmardi is the CEO at StrongChap.com.
“The healthiest food in the world is spinach…”
No wonder there’s an entire world-famous series of cartoons around this food; it is the world’s healthiest food that made the sailorman renowned. Spinach is a leafy green vegetable known for its health benefits and the essentials it provides. Spinach is low in calories and a source of vitamin K, vitamin A, vitamin C, and folate. It even brings other vital nutrients to the body, including manganese, magnesium, iron, and vitamin B2. Consuming spinach can be very refreshing and strengthening; it helps restore energy, increase vitality, and improve blood quality.
Jay Cowin is ASYSTEM‘s Registered Nutritionist and Director of Formulations.
“Almonds are one of the healthiest foods in the world…”
They are nutrient-dense, and just 1 ounce (a small handful) will give you 3.5 grams of fiber, 14 grams of fat (9 grams monounsaturated), 6 grams of protein, magnesium, B2, and a few others. Almonds can help boost your cardiovascular health and have been seen to help with type 2 diabetes.
Jeff Parke is the Owner of Top Fitness Magazine, a lifestyle brand that provides information about fitness, nutrition, weight loss, motivation, and much more.
“Leafy greens are very important for vitamin intake, and spinach outweighs them all…”
Spinach is also an excellent source of vitamin K, vitamin A, vitamin C, and folate, as well as being a good source of manganese, magnesium, iron, and vitamin B2.
It is a great source of dietary fiber and omega-3 fatty acids, among others. Vitamin K promotes healthy bones. Spinach provides over 160% of the daily goal for vitamin A and about 40% for vitamin C, which both support immune function and promote healthy skin. Spinach is known for its anti-inflammatory attributes and can regulate hunger and also blood sugar levels.
One cup of cooked spinach is only 41 calories, and three cups of raw spinach is under 20 calories.
Jessica Randhawa is the head chef, recipe creator, photographer, and writer behind The Forked Spoon. She creates delicious family-friendly recipes that anyone can make.
“I am a firm believer that sweet potatoes are the healthiest food in the world…”
One cup (200g) baked sweet potato with skin (no additional toppings) contains:
- Calories: 180
- Carbs: 41.4 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 769% of the Daily Value (DV)
- Vitamin C: 65% of the DV
- Manganese: 50% of the DV
- Vitamin B6: 29% of the DV
- Potassium: 27% of the DV
- Pantothenic acid: 18% of the DV
- Copper: 16% of the DV
- Niacin: 15% of the DV
As you can see, sweet potatoes are perfect for you with a healthy balance of protein, healthy fat, and carbs. Just one cup provides more than half of your daily vitamin C and nearly 800% of the recommended Daily Value (DV) of vitamin A. Each plays a vital role in the immune system, while vitamin A also helps support healthy skin, vision, and organ function.
Trista Best is a Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Bachelors of Science in Health Science from Armstrong Atlantic State University in 2009, Masters of Public Health Nutrition from Liberty University in 2014, Bachelors of Science in Food and Environmental Sciences from the University of Alabama in 2018, Dietetic Internship through Iowa State University, and Dietitian Registration in 2018. Her dietetic background is in Public Health and weight maintenance private practice.
“If I had to narrow down all foods to select the healthiest food in all the world, I would select quinoa…”
Quinoa is a whole grain that is versatile and mild in flavor, making it easy to integrate into any dietary pattern or recipe.
It is naturally gluten-free and vegan, making it an option for a wide variety of dietary patterns.
Quinoa is considered a plant-based complete protein, which means it contains all nine essential amino acids. Complete proteins are typically animal food sources only. It is also gluten-free and high in fiber and antioxidants. These characteristics are important during this season when immune health is vital.
In short, quinoa is plant-based, provides protein and whole grains, and is versatile and accessible to more diet types, making it one of the healthiest foods in the world.
Chris is the Owner and writer at Enrichen the Kitchen where he reviews everything from toasters to cookware.
“Nuts are the healthiest food in the world…”
They are the most nutritionally dense food around and are so very good for you in so many ways. Some of the most commonly known health benefits are their ability to lower cholesterol and blood pressure. They aid in maintaining weight loss since the high fiber helps you feel more full and satisfied. It is also important to note that nuts are also very rich in many vitamins and minerals. Keep in mind that even though nuts are high in fat, it is not the unhealthy saturated fat; instead, it is the heart-healthy unsaturated fatty acids. This is good news since it means eating a handful of nuts daily will not significantly contribute towards your daily calorie intake. On the contrary, nuts are beneficial in the fight against heart disease since they are high in poly-unsaturated oils. So, the next time you are looking to eat some yummy nuts, keep in mind their unproportionate nutritional value when comparing them to any other snack.
Ty Francis is an Acne Expert who has helped clients get rid of chronic acne through things such as dietary changes, supplements, and meditation. He believes in science-based approaches to natural healing.
“As an acne coach, a lot of clients ask me what the healthiest food is to consume…”
Obviously, this is a very difficult question and depends on a lot of different factors. We have to take into account things such as allergies, the duration of which this particular food is going to be consumed, and dietary preferences (vegan, etc.).
Allergy is obviously one of the most important factors to consider. Strictly speaking, simple foods like groundnuts are very healthy since they contain the most important macronutrients in adequate quantities. However, a lot of people have issues when it comes to digesting nuts (some can even die from them). The same goes for most vegetables, which can cause extreme digestive issues in some.
Therefore, choosing the healthiest food in my opinion comes down to a food type that is generally well tolerated by all while simultaneously providing the body with a lot of health benefits. This particular food is bone broth. Obviously, this is not a vegan option since it’s made from the bones of bovines or chickens. However, putting dietary preferences on the side for a bit, we can immediately see that bone broth provides the body with a ton of health benefits. It’s got important amino acids that support gut health and proper immune system functioning.
My clients often see significant improvement in their acne lesions when they start a bone broth fast. One thing to note is that you can’t survive off bone broth indefinitely since it doesn’t have enough fat and carbs. But as a supplementary food source, it can be considered the healthiest!
Harsh is the founder of Omsatva, a Global Wellness Marketplace.
“I think one of the healthiest snacks would be Foxnuts, also known as Makhana or lotus seeds…”
It is a nutrition rich snack, here are some figures:
- Quantity – 100g
- Carbs – 77g
- Fiber – 7.6g
- Lipids – 0.1g
- Protein – 9.7g
It’s also high in calcium, iron, and potassium, but low in sodium. It is one of the best snacks you can actually binge on without any guilt because it’s low in calories. Binging on this will not give you empty calories because of its complete nutrition profile.
Vicky Cano is a Chef and Recipe developer at MealFan.
“Walnuts are not just a good snack to have on the go, but they are also rich in nutrients and are probably the healthiest food to have…”
They are rich in antioxidants like vitamin E, different plant serums like polyphenols, which reduce inflammation, along with the magnesium and amino acids present in this nut. All these nutrients also promote a healthy gut. Walnuts have an abundance of omega-3 oils and healthy fats. Alpha-linolenic acid (ALA) is one of the omega-3 oils present in walnuts and has been proven to reduce your chances of dying from heart disease. Walnuts are the best food in the world because they work great against high blood pressure, type 2 diabetes, and weight gain, and they reduce the risk of some cancers, as well.
Paulina Nowak is a Dietician and Food & Nutrition Content Director at Authority Dental.
“Obviously, there’s no one healthiest food that works for everyone, and no single ingredient can provide us with all the nutrients…”
But there are some things that are really outstanding on the menu. And as a dietician, I find spinach exceptional.
Just 100 grams of spinach contains 2.9 grams of protein and 3.6 grams of carbs, out of which 2.2 grams is insoluble fiber. That makes it beneficial for your digestive system.
The same amount of leaves is packed with vitamins and minerals. You can get as much as 200% of the RDI of vitamin C, 300% of vitamin A, and even 1,000% of your daily intake of vitamin K1! Those vitamins have a positive effect on your eyes, skin, and hair.
It is also a great source of iron and calcium. The first one is important for creating hemoglobin and preventing anemia; the latter is crucial for bone density and oral health. Spinach strengthens tooth enamel and can minimize tooth sensitivity.
The list of spinach’s benefits goes on and on: better blood pressure, cancer prevention, help with metabolism. It’s also available in many convenient forms: fresh, frozen, even canned. Add it into a sandwich or omelet, stir-fry it with garlic, or make a spinach pesto. It’s delicious in all the forms!
Alicia Harper is an IBS survivor and full-time nutritionist based in New York City. She loves reading micro-biome medical studies in her spare time.
“It was Hippocrates who said, ‘All disease begins in the gut’ over 2,000 years ago, and he wasn’t exactly wrong…”
The latest scientific studies have likened our guts to our brains and showed them to be incredibly important for our overall physical and mental health.
The best way to keep your gut in good health is to eat probiotic rich foods. The best and healthiest food in the world in my opinion is a South Korean ancient fermented dish called Kimchi.
It is packed with Lactobacillus bacteria and is a great side dish for almost anything. The health benefits of Lactobacillus are well studied, and that is why I think it’s the healthiest food in the world.
Andrew Fox is the CEO of Aim Workout.
“The healthiest food in the world would be salmon…”
This fish stands apart for its extraordinary commitment to proteins and omega-3 unsaturated fats, two incredible hotspots for the heart and cerebrum. To this, we can add the nutrient vitamin D, with which we can reinforce our bones. Its cost is the primary downside of this extraordinary food.
Laura Gilstrap RD, LDN is a Registered Dietitian, Licensed Nutritionist and owner of LG Nutrition LLC. She received her BS in Wellness Management from The State University of New York at Oswego and an additional BS in Human Nutrition from The University of Alabama. Laura focuses on Medical Nutrition Therapy, which includes digestive issues, cardio-metabolic diseases, hormone imbalances, infertility, and women’s health.
“Apple cider vinegar (ACV) has some very specific, very important benefits for your health…”
It acts as an anti-inflammatory agent, naturally reducing systemic and localized inflammation, it helps break down and convert the proteins you eat into usable amino acids, it helps alleviate symptoms of yeast infections, it has been shown to increase insulin sensitivity in several studies, and it has been shown to have antibacterial properties, which can help with certain skin conditions, small intestine bacterial overgrowth (SIBO), and vaginal bacterial overgrowth.
The apple cider vinegar fermenting process turns the natural sugar from the apples into acetic acid. Acetic acid is astringent, and astringents shrink organic tissues, such as skin. Fun fact about acetic acid: it helps the body draw nutrients out of food for usage while simultaneously helping to block the absorption of carb-dense foods.
Needless to say, apple cider vinegar is amazing. It can help with so many ailments, all while being safe and natural.
Julia is a New York City-based chef with a passion for creating recipes and food solutions founded upon a healthy, sustainable and supportive – but fun and enjoyable – lifestyle.
“Ashwagandha sales have been trending in recent years…”
Boasted as a solution for everything from stress relief to inflammation reduction, it’s been working its way into dietary supplements and (increasingly) recipes!
But if you’re not really sure what ashwagandha is (or even how to pronounce it), you might not understand why this herb is a great addition to your kitchen. Why should you add it to your pantry, and how do you add it to your meals? Read on for the details.
What Is Ashwagandha?
Part of the pepper family, ashwagandha is a traditional herb that’s been used for thousands of years. This fruiting plant makes inedible orange berries, so the part of the plant we typically work with is the dried root. Ashwagandha is native to Asia and Africa, though it’s sometimes called “Indian ginseng.” It’s long been used for a range of medicinal benefits for anyone who can tolerate its bitter taste!
What Are the Benefits of Ashwagandha?
As mentioned above, ashwagandha has been used for thousands of years as a form of alternative medicine. Over the years, it’s been used to improve many health conditions, but there are a few scientifically proven areas where this ancient herb can actually help.
- Reduces blood sugar: Some small studies indicate that ashwagandha may reduce blood sugar in both people with diabetes and people without.
- Reduces anxiety and stress: Ashwagandha has been shown to reduce levels of cortisol, known as the ‘stress hormone.’
- Boosts testosterone: This herb is great for improving testosterone levels and overall reproductive health.
- Reduces inflammation: By improving immune system activity, ashwagandha can help you stay healthy while decreasing inflammation.
Additional benefits include better brain function, a reduced risk of heart disease, and higher muscle mass, though further testing is still needed.
How Do You Cook Ashwagandha?
After hearing the spectrum of benefits, most people are on board the ashwagandha train – right up until they taste it! Ashwagandha has a bitter flavor that can make it hard for beginners to work with, but there are a few simple ways to mask or adjust it.
- Make tea: Ashwagandha tea is easy to make, and it’s one of the most common ways people consume ashwagandha. All you’ll need is ½ cup milk, ½ cup water, 1 teaspoon of ashwagandha powder, and a little honey or sweetener to taste. Mix and heat the ingredients until they’re warm. (Alternatively, try moon milk, a trendy bedtime drink inspired by Ayuverdic traditions!)
- Add it to smoothies: You can add powdered ashwagandha to smoothies, just as you would add any other powder. The amount you add depends on your needs and tastes, but adding 1-2 teaspoons for the average smoothie is a good starting range.
- Put it in homemade sweets and creams: If you’re used to making homemade staples, from almond butter to ghee, it’s not hard to sprinkle a little ashwagandha in as well. Bake it into desserts or add it to DIY chocolate treats for healthier snacking!
- Sprinkle it over entrees: From steamed fish to roasted veggies, ashwagandha can actually add an herby, flavorful punch in your favorite meals.
Not only is adding ashwagandha incredibly good for you, but it can also be incredibly delicious! By taking care to add small doses of this powerful herb to the foods you eat, you’ll get the health benefits without the overpowering bitterness. Play around with the ratio you add to your foods to find your sweet spot.
Morton Tavel, MD is a Clinical Professor Emeritus of Medicine at the Indiana University School of Medicine.
“Whether you’re planning to whip up some guacamole or add a few avocado slices to your tacos, burritos, or even a piece of toast, avocados are really good for you…”
Right now, a food can be labeled healthy if its fat content is predominantly mono- or polyunsaturated. That’s because the most recent scientific evidence suggests that eating more of these types of fats and less of artery-clogging saturated and trans fats can help your health. Avocados aren’t packaged food, but whether high-fat food can be called healthy is still something many people are confused about. Here’s what you need to know about this nutritious and versatile fruit.
Half of a medium avocado has 114 calories and 10 grams of fat. That’s a lot of fat for a fruit or vegetable, but it is the type of fat we want people to eat. About 64 percent of the fat in avocados is monounsaturated, which lowers LDL (bad) cholesterol levels, reducing the risk of heart attack and stroke. Also, avocados give you a healthy array of vitamins and minerals not often found together in one place. These include folic acid and vitamins B6, C, E, and K. Avocados are particularly rich in blood-pressure-lowering potassium (avocados have more potassium than bananas) and fiber. Half of an avocado contains almost 5 grams of fiber, about 20 percent of the amount you need in a day. They also contain the carotenoids lutein and zeaxanthin, which are linked to eye health and help to give the fruit’s interior its color, components which accumulate in the eye, where they are thought to filter the blue UV rays from the sun – which can damage these eye parts – helping to prevent macular degeneration and possibly even cataracts. Additionally, avocados are rich in monounsaturated fats, which, in addition to reducing the risk for cardiovascular disease, some research suggests may also help reduce the risk of macular degeneration.
There are lots of ways to consume avocados. One way is to cut and mash an avocado with a little salt and pepper, spread it on toast, and top with slices of tomato. In 3 minutes or less you can have a delicious, healthy meal. Or you can whip avocados into smoothies, blend into dressings, work into egg dishes, add to salads, or use it to top a burger or in place of butter or mayonnaise on a sandwich. You can fill halved avocados with chopped veggies and serve as a side or drizzle slices with a little balsamic vinegar for a snack. The possibilities are endless!
Dr. Lisa Young, RDN is the author of Finally Full, Finally Slim and a nutritionist in private practice. She is also an adjunct professor of nutrition at NYU.
“Blueberries are super nutritious and are loaded with powerful vitamins, minerals, and antioxidants including anthocyanins…”
These blue gems are fairly low in calories yet jam packed with nutrients including fiber, vitamin C, manganese, and vitamin K. They exert protective effects on your brain and may even improve memory. They may help fight cancer, improve blood pressure, and help with weight loss and manage diabetes. They are also very versatile and taste great plain and in salads, smoothies, and oatmeal.
Dr. Linda Khoshaba, NMD, FABNE is the founder of Natural Endocrinology Specialists and is a physician that is Board Certified in Naturopathic Endocrinology. She has been practicing in this field for almost a decade. She specializes in treating hormone imbalances in conditions such as Hashimoto’s and Graves thyroid disease, adrenal dysfunction, and female and male hormones.
“It is hard to label one food as the 1 healthiest food in the world because everyone’s nutrients needs are different…”
However, my pick on the healthiest food in the world would be garlic. Garlic is loaded with nutritious ingredients including vitamins, B1, C, and B6. It also has copper, potassium, calcium, and selenium. Garlic (raw) has antibacterial and antifungal properties.
There are also sulfur compounds that are found in garlic (allicin) that are extremely healthy. Previous studies have shown that garlic can lower blood pressure and has the potential of reducing the risk of heart disease. Studies have shown that garlic contains various cancer-fighting properties. These studies have shown a correlation between people who regularly eat garlic tend and a lower risk of getting common cancers such as stomach and colon cancer.
Arianna Foster is a Nutritionist and the Editorial Director at Carnivore Style.
“It is believed that the healthiest food in the world is vegetables…”
It is a food high in fiber, antioxidants, essential vitamins and minerals, but low in calories. Its wide range of nutrients offers many health benefits such as the reduced risk of cancer, depression, high blood pressure, heart diseases, and improved overall digestive health.
Jenny Fowler is a Diabetes Prevention Program (DPP) coach with First Mile Care, a Silicon-Valley based preventative chronic care company. Jenny is a nutrition consultant and wellness coach certified in the National Diabetes Prevention Program (DPP). She is certified in holistic nutrition and is a member of the National Association of Nutrition Professionals.
“While I’d love to say that there is one magic food that we all could eat every day to keep us in optimal health, I can’t…”
Yes, kale is chock full of nutrients like vitamin A, vitamin K, and calcium. The açaí berry is loaded with antioxidants. Wild salmon is one of the highest sources of omega-3s. But to say that there is 1 food in the whole world that is healthier than all others? It’s just not possible; you need all of these nutrients. And that’s a good thing, because variety in food is not only healthier for us, but it tastes better, too!
So what to do? Eat a variety of cruciferous vegetables (of which kale is one) to help your liver detox, enjoy a variety of berries for their antioxidants, and have some wild fish or hemp, chia, and flax seeds to get your dose of omega-3s. Enjoy the variety of foods the world has to offer to reap the benefits of a variety of nutrients.
Allison Gregg, RDN, LD/N is a Nutritional Consultant at Mom Loves Best.
“The number one healthiest food is kale…”
Kale reigns supreme as it is a nutrient powerhouse. It is a cruciferous vegetable. Just 1 cup of raw kale provides 206% of the daily value of vitamin A, 684% of the daily value of vitamin K, 134% of the daily value of vitamin C, and 26% of the daily value of manganese, along with around 10% of the daily value of vitamin B6, calcium, copper, and potassium. You read that right – you can get all of those vitamins and minerals just from kale!
Did you know that kale contains 4.5 times as much vitamin C as spinach and even more vitamin C than an orange? And it still gets better: all of that nutrition only weighs in at 33 calories per 1 cup. If you are looking for an easy way to include more nutrients into your diet, kale is a great food to choose.
Kale is also known for its antioxidant properties. Antioxidants help fight oxidative damage from free radicals. Oxidative damage contributes to many diseases and inflammation. Kale contains flavonoids including quercetin and kaempferol, which are powerful antioxidants. They have been studied for their abilities to protect your heart, lower blood pressure, and fight inflammation.
Marisa Tolsma is a certified GAPS™ Diet coach and founder of Bumblebee Apothecary. Reversing chronic health issues with diet changed her life, and she now helps busy people make natural living doable and fun.
“For me and my clients, the number 1 healthiest food in the world is liver from organic, 100% grass fed beef…”
It absolutely beats kale when it comes to nutrient density. Liver is so full of amazing nutrients in the most bioavailable forms, including B vitamins, iron, zinc, vitamin D, vitamin C, and more. If eating liver isn’t up your alley, taking freeze dried liver pills is a super easy way to enjoy this nutrient powerhouse.
Maria Liberati is author of the award winning book series The Basic Art of Italian Cooking and podcast host of The Maria Liberati Show.
“Extra virgin olive oil is my pick for the healthiest food in the world…”
It is not only rich in antioxidants but also helps to delay the aging of cells. It lowers cholesterol levels in the blood, helps keep arteries in good shape, and protects the heart but also helps prevent osteoporosis and bone fractures. Olive oil is rich in vitamin E and beta carotene and helps prevent infection.