Eating well isn’t just about counting calories—it’s about fueling your body with the best possible nutrients to support long-term health. Nutrition experts agree that certain foods stand out for their ability to boost energy, strengthen immunity, and protect against chronic diseases. From antioxidant-packed berries to heart-healthy salmon, these powerhouse foods provide essential vitamins, minerals, and beneficial compounds that promote overall well-being. Whether you’re looking to improve digestion, enhance brain function, or simply feel your best, incorporating these top-rated foods into your diet can make a significant difference. Ready to upgrade your meals? Here are the 28 best things to eat, according to nutritionists.
1. Avocados
Avocados are packed with heart-healthy monounsaturated fats, which help lower bad cholesterol levels while boosting good cholesterol. They’re also rich in fiber, keeping digestion smooth and preventing blood sugar spikes. High levels of potassium in avocados support healthy blood pressure, while their creamy texture makes them a great replacement for unhealthy fats like butter or mayonnaise. Additionally, they’re loaded with antioxidants like lutein, which benefit eye health.
2. Salmon
Salmon is one of the best sources of omega-3 fatty acids, which reduce inflammation, support brain function, and promote heart health. It’s also high in high-quality protein, essential for muscle repair and overall body function. This fatty fish contains vitamin D, which plays a crucial role in bone health and immune function. Selenium, another key nutrient in salmon, helps protect cells from oxidative damage. Eating salmon regularly has been linked to a reduced risk of heart disease and improved mood regulation.
3. Blueberries
Blueberries are bursting with antioxidants, particularly anthocyanins, which help reduce oxidative stress and lower inflammation in the body. These little berries have been linked to improved brain function, better memory, and a lower risk of age-related cognitive decline. They’re also packed with vitamin C, which supports a healthy immune system and collagen production for radiant skin. The fiber in blueberries promotes digestive health, while their natural sweetness makes them a delicious and healthy snack.
4. Greek Yogurt
Greek yogurt is an excellent source of protein, containing nearly twice as much as regular yogurt, making it a great option for muscle maintenance and weight management. It’s also rich in probiotics, which support gut health and enhance digestion by maintaining a healthy balance of bacteria in the intestines. Additionally, Greek yogurt is a good source of calcium, which strengthens bones and teeth. Its creamy texture and tangy flavor make it a versatile food that can be used in smoothies, dips, or as a topping for granola and fruit.
5. Nuts
A handful of nuts, such as almonds, walnuts, and pistachios, provides a powerful combination of protein, healthy fats, and fiber, making them a satisfying snack that helps curb hunger. Nuts are rich in vitamin E, which supports skin health and protects cells from damage. Walnuts, in particular, contain plant-based omega-3s that promote brain function, while almonds are loaded with magnesium, which helps regulate muscle and nerve function. Eating nuts regularly has been associated with lower cholesterol levels and a reduced risk of heart disease.
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6. Dark Leafy Greens
Spinach, kale, Swiss chard, and collard greens are among the most nutrient-dense foods on the planet. They provide a powerful dose of fiber, vitamins A, C, and K, and essential minerals like iron and calcium. These nutrients are vital for bone strength, immune support, and overall cell function. Dark leafy greens are also packed with antioxidants that help combat inflammation and protect against chronic diseases like heart disease and cancer. Adding them to salads, smoothies, or stir-fries is an easy way to boost your nutrient intake.
7. Eggs
Eggs are a complete source of protein, providing all nine essential amino acids necessary for muscle growth and repair. They’re also rich in choline, a nutrient that supports brain health and memory function. The yolk contains essential vitamins such as B12 and vitamin D, which help with energy production and bone health. Contrary to past misconceptions, moderate egg consumption does not negatively impact cholesterol levels for most people. Whether boiled, scrambled, or poached, eggs make for a nutritious and satisfying meal.
8. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, an antioxidant that converts to vitamin A in the body, supporting eye health and immunity. Their high fiber content aids digestion and helps stabilize blood sugar levels, making them an excellent choice for sustained energy. Sweet potatoes are also loaded with potassium, which helps regulate blood pressure and muscle function. Their natural sweetness makes them a delicious alternative to processed carbohydrates, and they can be roasted, mashed, or turned into fries for a nutritious side dish.
9. Quinoa
Quinoa is one of the few plant-based foods considered a complete protein, meaning it contains all nine essential amino acids. This gluten-free grain is also packed with fiber, which supports digestion and keeps you full longer. Rich in iron, magnesium, and antioxidants, quinoa is excellent for heart health, muscle function, and overall well-being. It’s a fantastic alternative to refined grains like white rice and can be used in salads, soups, or breakfast bowls.
10. Beans
Beans such as chickpeas, black beans, and lentils are excellent plant-based sources of protein and fiber. They help maintain stable blood sugar levels, making them a great food for diabetes prevention. Beans are also packed with folate, iron, and potassium, which contribute to heart health and red blood cell production. They’re incredibly versatile and can be added to soups, stews, salads, or even used as a meat substitute in dishes like veggie burgers.
11. Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory compound known for its ability to reduce joint pain, improve brain function, and support heart health. This golden spice has been used in traditional medicine for centuries and is often paired with black pepper to enhance absorption. Turmeric may also help lower the risk of chronic diseases such as cancer and Alzheimer’s. It can be added to curries, teas, soups, or golden milk for an extra health boost.
12. Green Tea
Green tea is packed with catechins, a type of antioxidant that helps protect cells from damage, improve metabolism, and support brain function. Regular consumption of green tea has been linked to lower risks of heart disease and certain cancers. It also contains a mild amount of caffeine, providing a gentle energy boost without the jitters associated with coffee. Drinking green tea regularly can help with weight management and overall well-being.
13. Dark Chocolate
Dark chocolate with at least 70% cacao is rich in flavonoids, which have been shown to improve heart health, boost brain function, and reduce inflammation. Unlike milk chocolate, dark chocolate contains less sugar and more antioxidants, making it a healthier treat. It also contains magnesium, which helps with muscle relaxation and stress management. Consuming moderate amounts of dark chocolate can be a delicious way to support overall health.
14. Fermented Foods
Fermented foods like kimchi, sauerkraut, kefir, and miso are rich in probiotics, which promote a healthy gut microbiome. A balanced gut plays a crucial role in digestion, immune function, and even mood regulation. These foods also contain beneficial enzymes and nutrients that enhance nutrient absorption. Regular consumption of fermented foods has been linked to improved digestion, reduced inflammation, and better metabolic health. Adding them to your diet can support overall wellness and help maintain gut balance.
15. Chia Seeds
Chia seeds are tiny but mighty, packed with fiber, omega-3 fatty acids, and plant-based protein. Their ability to absorb liquid and form a gel-like consistency makes them excellent for digestion and gut health. The fiber in chia seeds promotes a feeling of fullness, making them a great addition to weight management diets. They also provide essential minerals like calcium, magnesium, and phosphorus, which support bone health. Chia seeds can be sprinkled on yogurt, blended into smoothies, or used to make chia pudding.
16. Garlic
Garlic is a natural powerhouse of antibacterial and antiviral properties, making it a great immune booster. It contains allicin, a compound known for its anti-inflammatory effects and ability to lower blood pressure. Regular garlic consumption has been linked to reduced risk of heart disease, improved cholesterol levels, and enhanced detoxification processes in the liver. Its strong, savory flavor makes it a staple ingredient in many cuisines, enhancing both taste and health benefits.
17. Olive Oil
Extra virgin olive oil is a cornerstone of the Mediterranean diet, known for its heart-protective monounsaturated fats and anti-inflammatory properties. It is loaded with polyphenols, antioxidants that help reduce the risk of chronic diseases like heart disease and cancer. Olive oil also supports brain health and may help improve memory and cognitive function. Drizzling it over salads, using it for cooking, or incorporating it into dips like hummus is a great way to add its health benefits to your diet.
18. Berries
Beyond blueberries, other berries like strawberries, raspberries, and blackberries are packed with vitamins, fiber, and powerful antioxidants. They help combat oxidative stress and protect against diseases like diabetes and heart disease. Their high fiber content supports gut health and aids in blood sugar regulation. Berries are naturally low in calories but rich in essential nutrients, making them an ideal snack or topping for oatmeal, yogurt, and smoothies.
19. Carrots
Carrots are well known for their high beta-carotene content, which converts to vitamin A in the body and supports eye health. Their fiber content promotes digestive health, while their natural sweetness makes them a satisfying, low-calorie snack. Carrots are also rich in antioxidants that help fight inflammation and protect against chronic diseases. They can be enjoyed raw, roasted, or blended into soups for a nutritious and delicious addition to meals.
20. Mushrooms
Mushrooms are a unique source of important nutrients like selenium, B vitamins, and beta-glucans, which support immune health. They also contain compounds that may help reduce inflammation and support brain function. Some varieties, like shiitake and reishi, have been used in traditional medicine for their adaptogenic properties, helping the body manage stress. Mushrooms are a low-calorie, umami-rich ingredient that can be added to stir-fries, soups, and pasta dishes.
21. Tomatoes
Tomatoes are an excellent source of lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain cancers. They’re also packed with vitamin C, potassium, and folate, all of which contribute to overall health. Cooking tomatoes enhances the bioavailability of lycopene, making tomato-based sauces and soups particularly beneficial. Whether eaten raw in salads or cooked in dishes, tomatoes provide a burst of flavor and nutrition.
22. Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are an excellent source of magnesium, which plays a crucial role in muscle function, energy production, and bone health. They’re also rich in zinc, supporting immune function and wound healing. The healthy fats and protein in pumpkin seeds make them a satisfying snack that promotes heart health. Sprinkling them on salads, blending them into smoothies, or eating them on their own can provide essential nutrients in a crunchy, delicious form.
23. Watermelon
Watermelon is one of the most hydrating fruits, consisting of over 90% water, making it perfect for staying refreshed and preventing dehydration. It is rich in lycopene, an antioxidant that supports heart health and reduces inflammation. Watermelon also contains citrulline, an amino acid that helps improve blood flow and muscle recovery. Its natural sweetness makes it a refreshing and nutritious snack, especially during warm weather.
24. Seaweed
Seaweed is a fantastic source of iodine, a mineral essential for thyroid health and hormone regulation. It also provides a wide range of vitamins and minerals, including calcium, iron, and magnesium. The antioxidants in seaweed help protect cells from damage and may reduce the risk of chronic diseases. Its natural umami flavor makes it a great addition to soups, sushi rolls, and salads.
25. Oats
Oats are a fiber-rich whole grain that supports heart health by helping lower cholesterol levels. They contain beta-glucans, a type of soluble fiber that improves gut health and keeps blood sugar levels stable. Oats also provide a good amount of protein and iron, making them an energy-boosting breakfast option. They can be enjoyed as oatmeal, added to smoothies, or used in baking for a nutritious start to the day.
26. Apples
Apples are high in fiber, particularly pectin, which supports digestive health and promotes a feeling of fullness. They also provide a good amount of vitamin C, which boosts immune function and skin health. The polyphenols in apples help regulate blood sugar and support heart health. Eating apples regularly has been linked to a lower risk of chronic diseases, making them a convenient and nutritious snack.
27. Bell Peppers
Bell peppers are an excellent source of vitamin C, with just one pepper providing more than the daily recommended amount. They also contain antioxidants like beta-carotene and lutein, which support eye and skin health. Their crisp texture and natural sweetness make them a versatile vegetable that can be eaten raw, roasted, or stir-fried. Bell peppers also support a healthy immune system and help reduce inflammation.
28. Cottage Cheese
Cottage cheese is packed with protein, making it an excellent food for muscle recovery and growth. It also provides calcium and phosphorus, which contribute to strong bones and teeth. The casein protein in cottage cheese digests slowly, helping to keep you full for longer. It can be eaten on its own, paired with fruit, or added to savory dishes like scrambled eggs or salads for a nutrient-dense meal.
Conclusion
When it comes to eating well, the key is choosing foods that nourish your body while delivering essential nutrients. These 28 expert-recommended foods offer a diverse mix of vitamins, minerals, fiber, and antioxidants that promote heart health, brain function, digestion, and overall well-being. Whether you’re adding more leafy greens to your meals, snacking on nuts, or incorporating omega-3-rich salmon into your diet, each of these foods brings unique benefits to the table. By making them a regular part of your eating habits, you can enjoy better energy levels, improved immunity, and long-term health. Small changes in your diet can lead to big results—so why not start today?
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