20 Healthy Foods to Eat Everyday According to Expert Advice – One Education (2024)

1. Olives

“Olives are packed with antioxidants, such as vitamin E and polyphenols. These compounds help to neutralize free radicals and reduce inflammation in the body.” — Dr. David Katz, preventive medicine expert

While the occasional martini may contain an olive or two, there are better reasons to have olives! While providing vitamins A and E olives also help strengthen connective tissues protecting against UV radiation and improving skin tone. Rich monounsaturated fat content reduces LDL concentrations and improves heart health.

Olives are not only delicious but also packed with health benefits. Are olives good for you? Absolutely! They are rich in flavonoids, which are known for their anti-inflammatory properties. Whether you prefer green olives, black olives, kalamata olives, or even pimento-stuffed olives, adding them to your diet can enhance both the flavor and nutritional value of your meals.

2. Cucumber

“Cucumbers are an excellent source of vitamins and minerals. They help hydrate the body, provide antioxidants, and can aid in digestion.” – Dr. Michael Greger

Since there is a common analogy where humans are compared to cucumbers there is no doubt they are good for you in tons of ways. Cucumbers are delicious and light considering that they are 95% water. In fact, cucumber holds the most water by weight of any solid food.

When you aren’t in the mood to drink up, munching on some cucumbers or adding them to a refreshing cucumber salad can help rehydrate and improve overall digestion. Cucumbers are packed with benefits, such as being naturally low in calories, which makes them ideal for weight loss. You can also enjoy cucumbering in various dishes, like a light cucumber soup, to keep things interesting and nutritious.

3. Jackfruit

“Jackfruit is a low-calorie fruit that is rich in nutrients and can be a great addition to a balanced diet, especially for those looking to manage their weight.” – Dr. Frank Lipman

Jackfruit is already the next big thing among wellness foods. While the creation of jackfruit tacos made it grand for vegan restaurants, the fruit is still not given enough credit. Deliciously sweet with a meaty consistency, jackfruit is rich in vitamins and minerals with little to no saturated fat or cholesterol. Not only does it offer numerous jackfruit benefits, but it also boasts impressive jackfruit nutrition. Unique among fruits, jackfruit is rich in vitamin B Complex, which is crucial for energy metabolism.

Jackfruit can be enjoyed in various forms. For a crunchy snack, try jackfruit chips, or add dried jackfruit into your meals for added flavor and texture. Jackfruit seeds are also edible and provide a source of jackfruit protein, making them a great addition to a balanced diet.

4. Avocados

“Avocados are a nutrient-dense food that should be a staple in any diet. They provide a broad spectrum of vitamins, minerals, and phytonutrients while being low in sugar.” – Dr. Joel Fuhrman (Family Physician & Nutrition Researcher)

Avocados are just amazing when it comes to health benefits! It’s understandable if you’re a huge fan of them already. Packed with vitamin C that boosts your immune system and healthy fats, they’re a fabulous addition to most recipes. Whether as smashed avocado spread on sandwiches, tossed in an avocado salad, or even plain on the side with eggs, avocados are both delicious and nutritious.

For those watching their intake, knowing the calories in avocado can be helpful. Despite their richness, they are a great source of healthy fats. And if you’re looking for a longer-lasting option, frozen avocado works well in smoothies or recipes without losing its nutrient profile. The versatility doesn’t stop there—avocado oil is another excellent choice for cooking, offering many of the same health benefits.

For those of you struggling to get fiber in your system, avocados also offer up to 40 percent of your daily recommended fiber intake. So let guacamole flow(!) and enjoy all the goodness avocado benefits bring!

5. Watermelon

“Watermelon is an excellent source of lycopene, which has been linked to a reduced risk of several chronic diseases. It’s also very hydrating, making it a perfect snack.” – Dr. Robert Lustig

There are more than a couple of good reasons why watermelons are one of the common foods nutritionists recommend. Want to improve your complexion? Start sipping some red, refreshing watermelon juice. The benefits of watermelon extend beyond just hydration—its rich watermelon nutrition profile supports overall health.

Similar to cucumbers, watermelons are one of the best ways to stay hydrated. Made up mostly of water, they’re a rich source of electrolytes, particularly potassium, which is essential for cellular hydration. This makes watermelon good for weight loss as well, given its low calorie content and high water content. The hydrating properties of watermelon also help keep your skin flawless and fresh-looking inside and out.

The rind of the watermelon is also rich in vitamin C, which acts as a powerful antioxidant that improves skin elasticity and helps to slow aging. Moreover, L-Citrulline, which acts as a vasodilator helping to deliver oxygen to all the cells, and lycopene, which helps rebuild collagen, are found in large quantities in watermelon. These compounds, along with watermelon seeds, contribute to preventing UV damage and supporting overall health. Plus, watermelon benefits for diabetics are notable due to its ability to provide sweetness without causing blood sugar spikes.

6. Greek Yogurt

“Greek yogurt’s high protein content and low sugar levels make it a great choice for maintaining muscle mass and supporting metabolic health.” – Dr. Steven Gundry

Greek yogurt is a fantastic choice for anyone looking to boost their diet with protein and probiotics. The advantages of Greek yogurt extend beyond its high protein content; it’s also rich in probiotics, which are beneficial bacteria that support gut health and immunity.

Not only does Greek yogurt provide essential nutrients like calcium, but it also offers the added benefit of maintaining muscle mass and providing sustained energy, making it a valuable addition for vegetarians. The Greek yogurt benefits are numerous, including its role in bone health thanks to its calcium content.

For those with a sweet tooth, Greek yogurt can be enjoyed in various delicious forms, such as Greek yogurt ice cream or Greek yogurt cake, both of which incorporate the nutritional benefits of Greek yogurt into tasty treats.

7. Swiss Chard

“The rich nutrient profile of Swiss chard, including its high fiber and vitamin content, makes it a valuable food for boosting your immune system and reducing cancer risk.” – Dr. William Li

Swiss chard is a healthy leafy green rich in swiss chard nutrition, offering numerous swiss chard health benefits. It improves cardiovascular strength and supports bone health, thanks in part to its high Vitamin K content. Vitamin K is essential for bone-building, as it aids in the fixation of calcium to your bones. Without adequate Vitamin K, our bones struggle to absorb the calcium needed for growth and repair.

If you’re wondering how to eat swiss chard, consider incorporating it into your meals to enjoy its full range of swiss chard benefits. For those interested in growing their own, swiss chard seeds are readily available and can help you cultivate this nutritious green right in your garden.

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8. Chia Seeds

“Chia seeds are a great option for anyone looking to improve their diet. They provide valuable nutrients that can help lower cholesterol and support heart health.” – Dr. Dean Ornish

9. Walnut Pesto

Eating walnut pesto can help improve heart health due to the high levels of polyunsaturated fats in walnuts, which are known to lower LDL cholesterol levels.” – Dr. Emily Davis, Preventive Medicine Specialist

This one is by far the creamiest and tastiest item on this list. A savory sauce twirled with your pasta or smothered on a slice of toast? Our obsession with pesto is understandable. Pesto, especially when made with walnuts, is essentially a delicious blend of green herbs, olive oil, and a bit of high-flavor cheese.

Adding walnuts to your pesto sauce not only enhances its distinctly rich taste but also boosts its nutritional profile, with walnuts providing omega-3s. For those curious about the nutrition of pesto, it’s worth noting that while it’s packed with antioxidants (thanks to its high ORAC score), it’s also important to be mindful of the calories in pesto.

10. Apple Cider Vinegar

“Apple cider vinegar is one of the most versatile remedies available. It can help with digestion, weight loss, and even skin issues.” – Dr. Andrew Weil

Apple cider vinegar is a must-have in any kitchen, thanks to its numerous benefits. This potent vinegar, especially when used with the mother, can aid in preserving a healthy alkaline pH level for tissues and muscles. This balance helps to prevent various issues, such as weight problems, fatigue, inflammation, heartburn, and even acne.

For those looking to manage their weight, apple cider vinegar for weight loss is a popular choice. You can enjoy its benefits in several forms, including apple cider vinegar tablets, a refreshing apple cider vinegar drink, or simply by adding apple cider vinegar into your daily routine.

11. Amaranth

“Amaranth’s high iron content makes it a valuable food for supporting healthy blood levels and overall energy. It’s also gluten-free, making it a versatile option for those with gluten sensitivities.” – Dr. Rachael Ross

Amaranth is a delight for both your taste buds and waistline. Similar to quinoa, amaranth is not a grain, rather it’s the seed of an amaranth plant. It is surprisingly high in calcium, and a good source of protein too.

Usually, these nutritious seeds are cooked in water, like rice, or you can have them raw. For people with Celiac disease amaranth is a wonder because it’s naturally gluten-free. It’s widely been shown to lower risk of chronic diseases such as heart disease and stroke as well.

12. Ginger

“Ginger is a valuable herb with a variety of health benefits, from easing nausea to reducing menstrual pain and improving cardiovascular health.” – Dr. Tieraona Low Dog

One of the fastest remedies to digestive problems, ginger contains the unique compound gingerol, which has been shown to manage symptoms such as nausea, indigestion and vomiting. This same compound also has anti-inflammatory properties, assisting in the relief of joint pain and inflammation.” Ginger tea to beat the bloat? We’ll get the kettle going.

13. Quinoa

“Quinoa is a highly nutritious grain that offers a wealth of benefits. It’s rich in protein, fiber, and important vitamins and minerals.” – Dr. Josh Axe

Quinoa along with being a great source of protein also provides tons of fiber, and magnesium. It acts as a versatile plant-based protein that can replace rice in many recipes and is found in a variety of baked goods. You can add it to almost anything for an extra portion of protein in your intake. The crunchy texture works deliciously well with chocolate, adding extra richness to every bite. Mixing up your choice of grains can provide an even broader spectrum of nutrients, adding a delightful variety to your meals. Consider integrating unique options like those offered by Happy Beans, which focuses on nutritious and organic selections

14. Sweet Potatoes

“Sweet potatoes are rich in vitamins A and C, and they also provide essential nutrients like potassium. They are an excellent choice for supporting brain health and overall vitality.” – Dr. David Perlmutter

Although packed with carbs, sweet potatoes are a rich source of beta-carotene, essential for healthy eyes and skin. Unlike regular potatoes, sweet potatoes are a great source of fiber as You can add them to casseroles, roast or steam as a side, or even put them in the fryer. Baking the potatoes sprinkled with cinnamon and a touch of butter makes for a sweet treat.

15. Hemp Seeds

“Hemp seeds contain all the essential amino acids, making them a complete protein source, which is rare for plant-based foods. They are excellent for promoting cardiovascular health due to their high omega-3 content.” – Dr. Michael Murray, ND, Naturopathic Doctor

Adding more plant proteins is key to any healthy diet, and organic hemp seeds are an excellent option. They can easily be substitutes for people who have difficulty tolerating nuts. Apart from their high protein content, the nutrition facts of hemp seeds reveal they are also a rich source of fiber, which is crucial for digestion and is only found in plant foods. Hemp seeds are packed with anti-inflammatory omega-3 fats, promoting heart and brain health.

Vegetarians can especially benefit from hemp seed milk or hemp seed oil, as hemp seeds are one of the few plant foods that provide complete proteins. With just two tablespoons of hemp seeds, you get about five grams of protein.

Using hemp seed oil for skin can enhance moisture and combat inflammation, while the rich fatty acids in hemp seeds support gut health and reduce inflammation.

16. Goji Berries

“Goji berries are known in traditional medicine to support longevity and promote vitality, largely due to their high antioxidant content.” – Dr. Tieraona Low Dog, MD (Integrative Medicine Expert)

Goji berries are packed with plant-based antioxidants that protect against disease-causing free radical damage. Studies highlight several goji berry benefits, including their potential role in promoting weight loss. In fact, a recent experiment found that overweight adults who consumed goji berry juice for two weeks experienced a significant reduction in waist circumference compared to a placebo group.

To enjoy the goji berries, try adding them to your salads or oatmeal for a nutrient-packed meal. You can also snack on a handful of fresh goji berries for a tangy and energizing treat.

17. Kale

“Kale is one of the most nutrient-dense foods you can eat. Its high fiber content and range of antioxidants make it a valuable addition to a balanced diet, especially for those seeking to reduce inflammation.” – Dr. Andrew Weil, Integrative Medicine Specialist

Kale is a great source of vitamins and minerals, making it an excellent addition to any meal. Whether you’re preparing a kale salad, enjoying a warm bowl of kale soup, or blending up a refreshing kale smoothie, this leafy green is packed with nutrients that support overall health.

One of the major advantages of kale is its abundance of phytonutrients, which promote cell function and aid in enzymatic reactions within the body. Cooking kale is easy, and it can be used in a variety of dishes, such as kale pesto or kale pasta, offering both flavor and kale benefits to boost your immune system.

18. Brussels Sprouts

“Brussels sprouts are a great source of vitamins K and C, fiber, and antioxidants. They’re not only good for your health but also for your taste buds if cooked properly.” – Dr. David Katz, founding director of Yale University’s Yale-Griffin Prevention Research Center:

You’re lucky if you’re not part of the brussel sprouts hate club. While being delicious, brussel sprouts, whether roasted, sautéed, or even added to a hearty brussel sprouts bacon dish, offer significant nutritional benefits. These mini cabbages provide a substantial amount of vitamin A, which is crucial for eye growth and development, along with vitamin C.

They also contain beneficial plant chemicals like lutein and zeaxanthin. These nutrients can help reduce the risk of developing eye diseases such as macular degeneration. Just a cup of brussel sprouts delivers 100 percent of your daily vitamin C and Vitamin K requirement. This vitamin K boost is essential for better blood clotting and strong bone development. For a tasty variation, consider making a brussel sprout salad or a comforting brussels sprout soup. And if you’re in the mood for something simple, you can always bake brussel sprouts to bring out their natural sweetness.

19. Wild Salmon

“Wild salmon is an excellent source of omega-3 fatty acids, which are essential for reducing inflammation and promoting heart health.” – Dr. Dean Ornish, preventive medicine physician

Salmon, particularly wild smoked salmon and wild pink salmon, are renowned for their rich omega-3 fatty acids and beneficial antioxidants. Whether you’re enjoying frozen wild salmon, wild salmon fillets, or canned wild salmon, these oily delicacies offer a unique combination of antioxidants like astaxanthin and DMAE, which contribute to their pink hue. These nutrients help control inflammation and support a youthful appearance.

20. Nut-Based Cream Cheese

“Nut-based options like cream cheese can be a suitable choice for gut health and digestive comfort, especially for those who experience sensitivity to dairy products.” – Dr. Robynne Chutkan, Gastroenterologist

Non-dairy love means nothing without these tantalizing spreads. For those of you who jumped off the dairy ship, know it’s downright impossible to find a healthy cream cheese substitute. One that isn’t loaded with soy, additives, or partially hydrogenated fats.

Even if you’re new to eating non-dairy, or still enjoy dairy, you won’t be disappointed by cashew cheese cream. With its creamy taste and natural ingredients, this mouthwatering, nut-based cream cheese is taking over the non-dairy world. Spice it up with chive flavor on a bagel, or even smear it on a raw portobello mushroom, or just enjoy the classic richness as is.

A healthy diet has to contain all the 5 major food groups. It’s not hard at all to include healthy foods from the five food groups into snacks and meals. Some suggestions,

Vegetables, legumes and beans

raw or cooked vegetables are a great snack food or incorporated into lunch and dinner. Salad vegetables can be improvised into sandwich filling. Vegetable soup can make for a calm and fulfilling lunch. Stir-fries, patties and curries make nutritious evening meals when centered around vegetables. Raw vegetables like carrot and celery sticks make for a quick snack ‘on the run’

Just keep a box of cut up raw vegetables front and centre in your fridge. It’s sure to catch your eyes when you’re looking for an easy snack. Bean-based dips such as hummus (made from chickpeas) make for a healthy companion with the crunchy veggies.

Fruit

Fruit is your ideal carryon snack and can be included with most meals. Try a banana with your breakfast cereal, an apple before morning tea, and some berries mixed in yogurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit cereal.

Wholegrains

Rice, pasta and noodles are all grains but you need the least processed one to make it healthy. There are tons of varieties. Whole Grain breads and cereals provide more nutrients and fibre, which are essential for a healthy digestion. Check the fibre content for options that have 3 g or more of fibre per serving for the excellent choice.

Lean meats and poultry, fish, eggs, tofu,

Lean meats are the most abundant source of protein. However they contain many other essential amino acids, fatty acids and vitamins. While complete vegetarian diets can try to provide most of the protein requirements they struggle to provide the other nutrients present in meat.

Nuts, seeds

Both provide tons of protein. Instead of adding lean meat to your sandwich have a handful of nuts as a snack. Legumes and beans are also suitable to most meals.