According to the World Health Organization (WHO), our bodies require essential nutrients to grow, reproduce and remain healthy.
To achieve this, you need to take essential food elements. Essential food nutrients are divided into micronutrients and macronutrients. Micronutrients include vitamins, minerals, and other foods that our bodies need in small doses.
On the other hand, macronutrients refer to nutrients that our bodies need in larger doses. Here we look at the world’s healthiest foods.
Let’s get started:
10 World’s Healthiest Foods
Protein, vitamins, and minerals are essential for the growth and development of bones, muscle, skin, hair, etc. Here is a list of the best foods in the world:
Kale
There is definitely something better about natural foods. Kale is a widely used healthy leafy green. It is packed with numerous nutrients, including:
- Vitamins C and K
- Fiber
- Minerals
- Antioxidants
- Bioactive compounds
Depending on your preference, you can steam or cook kale. You can also mix your kale with juices or smoothies.
Broccoli
You won’t want to miss broccoli on your list of today’s food. Broccoli has plenty of nutrients, including:
- Calcium
- Potassium
- Fiber
- Phytonutrients
- Vitamin C
- Beta-carotene
Since it contains phytonutrients, broccoli is known to prevent heart disease, diabetes, and cancer.
Broccoli also contains sulforaphane, which (according to a 2019 study) may help reduce inflammation and cancer development.
To benefit from broccoli’s crucial nutrients, eat it raw or steam it sparingly, as overcooking it will destroy many vital nutrients.
Carrots
Carrots are another nutritious food around the world. The vital nutritional elements found in carrots include:
- Vitamins A, C, and K
- Fiber
- Potassium
- Beta-carotene (responsible for the orange hue on carrots)
Besides being highly nutritious, beta-carotene is known to prevent the development of certain types of cancer.
According to the American Journal of Clinical Nutrition, women with higher beta-carotene levels are at a lower risk of having ER-negative breast cancer than those with lower levels of beta-carotene. Nutrition education is most important to teach students.
Another compound found in carrots, alpha-carotene, is linked to reduced development of cancer.
Oatmeal
The Health benefits of oatmeal have made it popular in the last few years. The FDA allowed foods with high amounts of oat bran to add data about their health benefits on labels in 1997. As a result, this increased oat popularity.
The soluble fiber in cereals contains lower cholesterol, which is known to reduce cardiovascular disease risk. Complex carbohydrates and water-soluble fiber in oats help regulate digestion and manage blood glucose levels.
Oat also contains potassium and folate, which are essential for body development.
Almonds
Almonds are popular tree nuts.
They contain many essential nutrients, including:
- Vitamins
- Minerals
- Healthy fats
- Fiber
- Iron
Almonds are rich in antioxidants that may protect you against oxidative stress. Since almonds are low in carbs and high in healthy fats, they can help control blood sugar levels. 2019 systematic and meta-analysis found that eating almonds could help reduce cholesterol levels. If you want something really good to eat, you may want to consider almonds.
Wheat Germ
Wheat germ is another best food for humans. Wheat germ is the embryo of a seed that grows into a plant. Essentially, germ alongside bran is obtained after refining cereals.
If you want a more healthy choice, it is best to consume whole grain products as they contain germ and bran.
The healthy nutrients contained in wheat germ include:
- Folic acid
- Vitamin E
- Fiber
- Magnesium
- Zinc
- Essential fatty acids
- Thiamin
- Phosphorous
Wheat germ comes with a range of nutritional benefits, including:
- Improves heart health
- Boosts immune system
- Boosts muscle health
- Reduces diabetes risk
- Anti-aging properties
Blueberries
Blueberries are in a class of their own when it comes to the nutritional benefits of fruits.
Blueberries contain vitamins, minerals, and antioxidants, including anthocyanin and other compounds that can help protect the brain.
A 2014 study found that blueberries can help improve memory in senior adults. Adding blueberries to the diet has also been linked to lowered blood pressure in obese people.
Apples
You have probably heard the saying, “an apple a day keeps the doctor away.” Well, apples contain significant amounts of antioxidants that are effective in combating free radicals. Although the body produces free radicals, they cause unpleasant effects in the body and may lead to some chronic conditions.
Antioxidants in apples may aid in the aging process and prevent the development of various chronic conditions. Ultimately, this may extend your lifespan.
Garlic
Our list of foods will not be complete without talking about garlic. Garlic is not only a nutritious ingredient but is also known to make a range of dishes delicious. Garlic is packed with many nutrients, including:
- Vitamins C, B1, and B6
- Potassium
- Manganese
- Calcium
- Copper
- Selenium
- Allicin
Many studies link garlic to lowered blood pressure and bad LDL cholesterol. It can also reduce the risk of heart disease by increasing HDL cholesterol. Eating a lot of garlic is thought to lower the risk of some form of cancers, especially stomach and colon cancers.
Marijuana
Cannabis is another beneficial substance for humans that has gained increased popularity due to its perceived health benefits. CBD and THC are among the main cannabinoids in the marijuana plant.
How Does Marijuana Affect the Body?
Unlike THC (which is psychoactive), CBD may help your brain function better without giving you a “high” effect. On the other hand, THC may assist relieve pain. Marijuana health benefits include:
- Help in weight loss
- Relief chronic pain
- May help fight various forms of cancer
- Helps reduce depression
- Helps manage seizures
- Alleviate anxiety
- Helpful to PTSD patients
- Reduce arthritis pain
- Helps treat autism
Marijuana is also known to impact insulin. In that regard, cannabis may help reduce the risk of diabetes. A study by the American Alliance for Medical Cannabis found that cannabis may help lower blood pressure, boost blood circulation, and stabilize blood sugars.
Some studies have found that cannabis can help lower depression and support children with autism. However, talk to your doctor before using any cannabis products, especially if you are using other medications.
These are some of the world’s healthiest foods. Regular intake of nutrients will help you remain healthy. However, ensure not to stick to one food type as having a balanced diet is essential for your health and general wellbeing.
Author’s Bio
Seth Goyes
I am a health, enthusiast and consultant. I help people to live life without stress and joyful living. I aim to educate people globally. I work with many vast and ethical health supplements brands and also with CBD brands – www.eyetoke.com