The world’s healthiest people have a few things in common when it comes to their diets. They eat a variety of whole, nutrient-dense foods that are rich in vitamins, minerals, and antioxidants. Here’s a list of 15 foods that the world’s healthiest people eat every day to maintain their optimal health.
- Oatmeal – Oatmeal is a whole grain that is high in fiber, protein, and antioxidants. It can help improve heart health, regulate blood sugar levels, and support weight loss.
- Oranges – Oranges are a low-calorie fruit that is high in antioxidants, vitamins C and K, and fiber. Eating oranges can help improve brain health, reduce inflammation, and support heart health.
- Salmon – Salmon is a fatty fish that is high in omega-3 fatty acids, vitamins D and B12, and protein. Eating salmon can help improve heart health, boost brain function, and reduce the risk of certain cancers.
- Avocados – Avocados are a healthy fat that is high in fiber, vitamins C and K, and antioxidants. Eating avocados can help improve heart health, reduce inflammation, and support weight loss.
- Sweet potatoes – Sweet potatoes are high in vitamins A and C, as well as fiber and potassium. They can help improve blood sugar control, reduce inflammation, and support heart health.
- Chia seeds – Chia seeds are a small but mighty food that is high in fiber, protein, and omega-3 fatty acids. They can help improve heart health, regulate blood sugar levels, and support weight loss.
- Nuts – Nuts are a healthy fat that is high in fiber, protein, and antioxidants. Eating nuts can help improve heart health, reduce inflammation, and support weight loss.
- Yogurt – Yogurt is a fermented food that is high in protein, calcium, and probiotics. Eating yogurt can help improve gut health, boost the immune system, and regulate blood sugar levels.
- Lentils – Lentils are a legume that is high in fiber, protein, and antioxidants. They can help improve heart health, regulate blood sugar levels, and support weight loss.
- Brown rice – Brown rice is a whole grain that is high in fiber, protein, and antioxidants. It can help improve heart health, regulate blood sugar levels, and support weight loss.
- Spinach – Spinach is a leafy green that is high in vitamins A, C, and K, as well as antioxidants and fiber. Leafy greens can help lower blood pressure, reduce inflammation, and improve brain health.
- Tomatoes – Tomatoes are a low-calorie fruit that is high in antioxidants, vitamins C and K, and fiber. Eating tomatoes can help improve heart health, reduce inflammation, and support gut health.
- Broccoli – Broccoli is a cruciferous vegetable that is high in fiber, vitamins C and K, and the minerals calcium and potassium. Studies have shown that broccoli may help reduce the risk of certain cancers, improve heart health, and boost the immune system.
- Quinoa – Quinoa is a whole grain that is high in fiber, protein, and antioxidants. It can help improve heart health, regulate blood sugar levels, and support weight loss.
- Bell peppers – Bell peppers are low in calories but high in vitamins A and C, as well as antioxidants and fiber. They can help improve eye health, boost the immune system, and reduce inflammation.