You, like most of us, have heard or read articles about the importance of eating healthy, nutritious meals for a balanced, energized life.
The marketing industry even coined the term “superfood” to create and influence food trends and thus sell certain products. The term superfood seems to have permanently settled in the collective mind, yet nutritionally speaking, no single food holds the key to great health and disease prevention.
While many foods fall under the umbrella of superfoods, nutritionists everywhere recommend eating varied, balanced meals to meet specific daily dietary needs.
People consider healthy those foods that are high in essential nutrients, low in calories, and free of harmful ingredients, such as additives, that may lead to chronic disease.
Here are the key traits of healthy foods:
Read our guide about 50 flavorful foods that are both nutritious and satisfying, and they will enrich your meals while meeting your dietary needs and pleasing your palate.
Despite being calorie-dense and high in unsaturated fats, seeds and nuts have been linked with a reduced risk of cardiovascular disease and obesity. They also help meet daily protein requirements. Consuming an adequate amount of seeds and nuts increases the feeling of fullness and helps those trying to lose weight reach their goals faster.
Whether enjoyed as a snack or incorporated into yogurt or salads, seeds and nuts are a nutrient-dense addition to a balanced diet - provided there are no allergies or dietary restrictions.
Walnuts are rich in omega-3 fatty acids, fiber, and a range of essential vitamins and minerals. Their nutrient profile supports cardiovascular health and may help reduce inflammation.
Rich in vitamin E, magnesium, antioxidants, and fiber, almonds may help manage weight, lower cholesterol levels, prevent skin aging, and improve heart rate and cognitive function.
Despite their low calorie content, pistachios are rich in valuable nutrients and an excellent addition to a balanced diet. They may contribute to weight loss, improved digestion, better cardiovascular function, and blood sugar regulation.
These sweet-flavored seeds are an excellent source of iron and magnesium. They may support immune function, reduce the risk of heart disease, promote joint health, and assist with weight management.
Rich in valuable nutrients, such as magnesium, iron, and zinc, as well as fiber and antioxidants, pumpkin seeds may help protect your cells from damaging free radicals, reduce inflammation, and help manage weight.
These small seeds are rich in vitamin E, protein, magnesium, healthy fats, and antioxidants that help lower the risk of certain chronic conditions and support overall health.
Flaxseeds are among the richest plant-based sources of omega-3 fatty acids and cancer-fighting lignans. They may help fight breast and prostate cancer, control cholesterol and triglyceride levels, and treat constipation.
Loaded with antioxidants, fiber, vegetal protein, and omega-3 fatty acids, chia seeds are both healthy and nutritious. As sources of essential minerals such as calcium, magnesium, and phosphorus, they help improve bone density and fight osteoporosis.
While some fruits and berries are more nutritious than others, all varieties provide significant health benefits and support various physiological functions in the body.
Additionally, both fruits and berries can satisfy children and picky eaters, as they come in a wide variety of shapes, colors, and textures, and are naturally sweet and tasty.
Does an apple a day really keep the doctor away? These fruits, available in a wide range of colors and flavors, offer numerous health benefits, including stabilizing blood sugar levels, reducing the risk of certain cancers, lowering the risk of type 2 diabetes, and lowering LDL (unhealthy cholesterol) levels.
So, the answer is Yes, “Eat an apple on going to bed, and you'll keep the doctor from earning his bread." - Welsh proverb.
All types of melons - including watermelon, cantaloupe, and honeydew - are low-calorie fruits rich in vitamin C and antioxidants that support the immune system, digestion, and skin health. With a water content of approximately 90–95%, they also help maintain hydration and provide potassium, an essential mineral for regulating nerve and muscle functions.
This juicy, sweet, nutrient-dense yet low-calorie fruit is excellent for your digestion, heart, and skin health due to its fiber content, including both soluble and insoluble, potassium, and vitamins A and C.
Grapes come in various colors (black, green, red, or pink), seeded or seedless, and you can consume them as a quick snack, as delicious raisins, or as juices. Packed with nutrients and carbs, grapes are rich in copper, a mineral essential for energy production, and vitamin K, vital for healthy bones and blood clotting.
This crunchy yet juicy, sweet-tart fruit provides, among other nutrients and fiber (soluble and insoluble), a significant amount of vitamin C (approximately 70-161 mg per 100 g, more than oranges and strawberries). After more than 15 years of research, green kiwi, recognized for its strong nutritional profile, became the first fruit in the EU certified as contributing to normal bowel function.
Bananas are excellent sources of potassium, with one medium-sized fruit providing 10-12% of the daily value. Affordable and available, bananas are rich in vitamins B6 and C and manganese - an essential mineral that contributes to collagen production and skin protection.
Highly nutritional, yet low in calories, carbs, and fat, blackberries are your health’s allies. In addition to their delicious taste, blackberries contribute to your overall health due to their content of vitamins C and K, manganese, and fiber.
This small but mighty fruit is an excellent source of essential vitamins and minerals, and is particularly rich in antioxidants, especially anthocyanins. Blueberries are associated with supporting heart health, enhancing memory and cognitive function, reducing inflammation, and boosting the immune system.
Loved for their aroma and taste, strawberries are much more than flavored fruits. They are an excellent source of manganese and vitamin C, and also provide meaningful amounts of potassium and vitamin B9 (folate).
Raspberries are a powerhouse of antioxidant compounds, including vitamin C, lutein, quercetin, and anthocyanins. High in fiber and low in carbs, raspberries are a smart choice for weight management.
Legumes - also known as beans, peas, or pulses - are edible, nutrient-dense seeds that develop within pods. They are a staple component of many dietary patterns worldwide, including the Mediterranean diet and vegetarian and vegan diets.
Rich in protein and cost-effective, these heart-healthy legumes are very popular and linked to a range of health benefits.
Peas are a nutrient-dense source of mostly insoluble fiber, plant-based protein, and a variety of vitamins, including A, B, C, and K. They are low in calories and fat while providing a rich supply of antioxidants that support eye health and immune function.
These nutritious, gluten-free legumes are high in fiber, protein, and iron. They offer significant health benefits, such as lowering blood pressure and LDL “bad” cholesterol levels, regulating blood sugar levels, and reducing inflammation and appetite.
Chickpeas are highly nutritious legumes rich in fiber, protein, and essential minerals, including iron, magnesium, and phosphorus. Chickpea fiber is largely soluble and may help reduce the risk of digestive diseases, including colon cancer.
White beans are a versatile ingredient that we can incorporate into soups, salads, stews, and a variety of other dishes. A 170-gram serving provides approximately 11 grams of fiber and 17 grams of protein, along with important micronutrients, including copper (55% of the Daily Value), iron (36% of the Daily Value), and folate (36% of the Daily Value).
Similar to white beans, they are flavourful and nutrient-dense legumes, providing a good source of plant-based protein (8,7 g per 100 g), fiber (6,4 g), and complex carbohydrates (22,8 g), as well as a high water content (67%) and a range of essential micronutrients.
Soybeans (edamame) are very rich sources of complete plant-based proteins (they contain all nine essential amino acids), fiber, omega-3 fatty acids, and antioxidants. Regular consumption of soybeans may reduce the risk of cardiovascular disease, manage menopause symptoms, and improve bone density.
Don’t be fooled by the nuts in peanuts. You read that right: peanuts are legumes rather than nuts. They are rich in unsaturated fats (35 grams per 75 grams), protein (19 grams/ 75 grams), and vitamin B3 (56% of the daily value).
Vegetables are nutrient-dense foods, providing a high concentration of nutrients relative to their calorie content. Many of these nutrients are responsible for the natural pigments that give vegetables their varied colors. As a result, a colorful assortment of vegetables typically reflects a broad and diverse intake of beneficial nutrients.
Technically, tomatoes are fruits, but usually people consume them as vegetables. Coming in various sizes and colors, tomatoes are low-calorie and highly nutritious sources of vitamins A, C, and K, potassium, folate, and the powerful lycopene antioxidant, which is responsible for their red color.
With only 30 calories per serving, these highly versatile, high-flavored legumes are rich in bioactive compounds beneficial to the body. Naturally free of fat and cholesterol, onions contribute to health benefits, including antioxidant, anti-inflammatory, anti-obesity, blood sugar regulation, antiallergic, cardiovascular, and respiratory protection.
This root vegetable is an excellent source of beta-carotene, a powerful antioxidant crucial for eye and skin health, while playing a significant role as a protective agent against cellular damage and heart disease.
Similar to tomatoes, cucumbers are nutrient-dense, highly-hydrating fruits, with ~95% water. Regular consumption of cucumbers may help support digestion and prevent constipation, while also contributing to skin health and weight management.
The stems and florets of this vegetable are powerhouses providing 70% of DV of vitamin C - excellent for immunity and skin health. Rich in vitamin K and calcium, broccoli contributes to heart and bone health.
A very nutritious category of vegetables includes dark green leafy vegetables such as spinach, stinging nettle, Chinese cabbage, and beet greens.
Rich in fiber - excellent for digestion and cardiovascular health, whole grains also provide numerous plant-based nutrients, antioxidants, vitamins, and minerals. You simply cannot have a healthy life and a fit body without whole grains in your diet.
Barley is an excellent source of selenium (a powerful antioxidant) and soluble fiber that stabilizes blood sugar levels, while providing sustained energy throughout the day.
More nutritious and healthier than the popular white rice, brown rice is packed with fiber, antioxidants (phenols and flavonoids), minerals (iron, magnesium, potassium), and B vitamins (B1, B3, B6, and B9).
Buckwheat is, in fact, a seed, and it belongs to the larger pseudocereal group of foods. Consumed since ancient times, buckwheat is gluten-free and rich in vitamin K, minerals (copper, iron, magnesium), and antioxidants, contributing to its nutritional value.
The balanced nutrient profile makes oats one of the healthiest grains on earth. They are a terrific source of beta-glucan fiber, which helps lower cholesterol, improves the immune function, and feeds beneficial gut bacteria.
Long before modern diets, the people of the Inca empire considered quinoa “the mother of all grains” for its rich nutrient content. Similar to buckwheat, quinoa is a gluten-free pseudocereal packed with complete protein (it contains all nine essential amino acids).
Meat is an excellent source of complete, high-quality protein, as well as essential minerals such as iron and zinc, and vitamin B12. However, while it supports numerous processes and functions, moderation is key. Emphasizing lean cuts and poultry while limiting intake of red and higher-fat meats can help reduce the risk of heart disease.
After removing the skin, which contains significant amounts of saturated fat, chicken and turkey breast are among the healthiest and richest sources of animal protein (23-32 grams per 100 grams, depending on the cooking method). Both chicken and turkey breasts are low in fat and calories and rich in B vitamins and essential minerals like iron, phosphorus, selenium, and zinc.
Moderate portions of lean beef provide high-quality protein, which is essential for tissue repair and the maintenance of muscle mass. They are also a rich source of heme iron, which supports cognitive function; zinc (which supports the immune system and the healing process); and B6 and B12, which are essential vitamins (vital for nerve function and energy production).
Of all organ meats, liver, especially beef liver, stands out as the most nutritionally dense. In addition to a significant amount of protein (24 grams/100 grams) and vitamin A (great for eye and skin health), the liver is beneficial for preventing and treating iron-deficiency anemia, supporting fetal development, and boosting energy levels.
Often considered more flavorful and with a calorie and fat content comparable to skinless chicken breast, pork tenderloin is an excellent nutritional and lean protein choice (>20 grams/ 100 grams serving). Pork tenderloin is ideal for vitamin and mineral intake, heart health, weight management, and muscle repair and building.
Lamb meat is a great source of high-quality protein (25-26% per 100 grams), vitamins and minerals, and antioxidant compounds. Of all meats, lamb has the highest amount of Conjugated Linoleic Acid (CLA), which helps aid fat loss, improve heart health, and lean muscle mass.
Dairy products offer a wide range of health benefits, including supporting dental and bone health, aiding muscle building and repair, promoting gut health, and supporting immune function. For individuals with lactose intolerance, low-lactose or lactose-free options are also widely available.
Mainly composed of fats and proteins from milk, butter offers various health benefits. When consumed in moderate amounts, butter is a rich source of essential vitamins and minerals. Vitamin K2 helps lower the risk of arterial calcification and cardiovascular disease, promotes cartilage and bone stability, and tooth health.
Cheese is available in so many colors (blue, orange, white), textures (creamy or crumbly), and flavors (natural or smoked, salty or sweet), that it is impossible not to find one that satisfies your taste buds. Not to mention that cheese is highly beneficial for healthy bones and teeth, blood clotting, and keeping normal blood pressure.
Compared to cheese, milk has negligible amounts of fat (1 gram/100 grams), cholesterol (5 mg), and fewer calories (42/100 grams). Regular consumption of milk provides calcium, phosphorus, and vitamins. These nutrients contribute to bone density, reduce the risk of osteoporosis, support heart health and the immune system, and improve sleep quality.
Kefir is a rich fermented probiotic source with more than 50 strains of “good bacteria” and yeast. Regular consumption of kefir may support digestive health, help maintain a balanced gut microbiome, reduce inflammation, and strengthen immune function.
Yogurt is a very popular dairy product that can be prepared at home by the bacterial fermentation of milk. Low-fat, plain yogurt contains almost all the nutrients your body needs; a cup of 250 grams of yogurt provides ~50% of the calcium DV, 29% of the phosphorus DV, and 13 grams of protein.
Consuming fish and seafood supports immune function, reduces the risk of cardiovascular disease, and helps maintain muscle mass. Low in saturated fat, fish and seafood are excellent sources of high-quality protein and omega-3 fatty acids.
This low-fat, low-calorie white fish provides ~18 grams of high-quality protein per 100-gram serving. Regular consumption of hake is linked to improved metabolism and brain & nervous system function, and heart health.
Packed with high-quality protein, selenium, and omega-3 fatty acids, salmon is also a rare natural source of vitamin D. Vitamin D plays a significant role in calcium absorption, immune function, muscle development, mental health, and sleep regulation.
This small and tasty crustacean provides ~20 grams of complete protein and only 84 calories per 100-gram serving. Low in carbs and calories, yet rich in vitamins and minerals, shrimp are an excellent culinary option for those trying to shed some pounds.
Trout is an oily fish low in calories and fat, but rich in vitamins A and B, calcium, selenium, and the crucial omega-3 fatty acids. Easy to cook, readily available, and versatile, trout can be a great addition to a balanced, healthy diet.
Tuna is a nutritional treasure, one of the best dietary sources for a healthy, balanced diet. Tuna is a rich source of high-quality protein, fatty acids, vitamin D, and bioactive compounds such as selenium.
Wrap up
Whether your goal is to help prevent certain health conditions, support weight management, or simply adopt healthier eating habits, consider incorporating a variety of colorful foods from this guide into your meals and watch the benefits unfold.
Rather than focusing on foods to avoid, aim to include a range of nutrient-dense “superfoods” in a balanced diet to support a healthy, energized lifestyle.
Automate your employee management and tracking with the easy to use cloud-based HR management software.
Easy set-up ● No contracts required ● No credit cards