| Food |
Nutrients |
Why it’s good for you |
| apples |
fiber, vitamin C, and antioxidants |
An apple a day, right? It’ll fill you up between meals, keep you regular, and pack in some vitamins at the same time. |
| avocados |
Healthy fat alert! Avo also has potassium, fiber, and vitamin C. |
Fat is brain food. Do we really need another reason to order more avo toast? |
| bananas |
potassium, vitamin B-6, and fiber |
Potassium is essential for everything from brain function to heart health. Maybe the saying should be “A banana a day…” 🤔 |
| blueberries |
antioxidants and fiber |
These juicy little numbers are packed with antioxidants to help you fight off sickness, among other benefits. |
| oranges |
vitamin C, baby |
Oranges are the OG vitamin C supplement. Vitamin C helps keep your immune system running smoothly. |
| strawberries |
vitamin C, fiber, and manganese |
These babies are low carb, delicious, and packed with vitamins. Need we say more? |
| eggs |
protein, protein, protein |
Eggs once had a bad reputation as a cholesterol bomb, but recent research suggests they’re perfectly healthy. They’re also tiny packages of protein goodness. |
| lean beef |
protein + iron |
Lean beef is the king of protein sources. The fact that it’s rich in energizing iron is the cherry on top. |
| chicken breasts |
protein + B-complex vitamins |
Chicken isn’t as high in protein as lean beef, but it is lower in fat. It’s an all-star in the protein department. |
| lamb |
protein (again) + omega-3 fatty acids |
Most lambs are grass-fed, which means they’re likely to be lean and packed with nutrients. The omega-3s are good for your heart. |
| almonds |
vitamin E, antioxidants, magnesium, and fiber |
Aside from adding a bit of protein, a handful of almonds boosts your vitamin and mineral intake. |
| chia seeds |
Get this: 1 oz of chia seeds = 11 g of fiber + magnesium, calcium, and manganese |
There’s a reason chia seed pudding is like a secret superfood dessert. Chia seeds keep your gut regular while loading you up with essential minerals. |
| coconuts |
fiber and fatty acids (medium-chain triglycerides, aka MCTs, to be exact) |
Sure, coconuts taste like heaven. But their MCTs, which promote ketosis, really set this plant apart. |
| macadamia nuts |
healthy fats, vitamins, and minerals |
Macadamia nuts are crunchy and full of healthy nutrients like vitamin E and magnesium. |
| walnuts |
healthy fatty acids, alpha-linolenic and linoleic acids, and other common nutty nutrients |
Research suggests eating walnuts on the reg could lower cholesterol, which can reduce your chance of a heart attack. |
| asparagus |
vitamin K |
What’s better than popping a vitamin K supplement? Noshing on low carb, low cal roasted asparagus. |
| bell peppers |
antioxidants + vitamin C |
These colorful beauties boost your immune system in the crunchiest, yummiest way. |
| broccoli |
vitamins C and K, fiber, and even a bit of protein! |
Protein in a veggie? Plant eaters, enjoy your vitamin-induced healthy hair and immune boost on the side. |
| carrots |
beta carotene, vitamin K, and antioxidants |
The same beta carotene that makes carrots orange will convert to vitamin A in your body, promoting healthy skin. |
| cauliflower |
sulforaphane, fiber, and several minerals |
Research suggests sulforaphane (try saying that three times fast) could protect against heart disease. |
| cucumber |
vitamin K and other nutrients… plus, hydration! |
TBH, cukes are mostly water. This makes them a super-healthy low carb snack that also sneaks in a few vitamins. |
| garlic |
bioactive organosulfur compounds |
Science says bioactive compounds in this Italian cuisine mainstay are so powerful they’ll weaken your cold and flu symptoms. Garlic knots 4evah. |
| kale |
vitamins C and K, fiber, and… is salad a nutrient? |
We all know leafy greens are the lifeblood of superfood green smoothies and crunchy summer salads. Kale is fibrous and rocking that vitamin life. |
| onions |
nutrient-dense — full of a vitamin/mineral combo |
Love ’em or hate ’em, these bad boys offer a nutritional bang for your caloric buck. (See what we did there?) |
| tomatoes |
vitamin C and potassium |
It’s a vitamin-rich fruit so low in sugar that it acts like a vegetable. How much more #wholesome could it be? |
| salmon |
omega-3 fatty acids, vitamin D, and protein |
Did you know consuming omega-3s on the reg could help you live longer? Maximize your benefits by eating salmon on a bed of greens or with a helping of healthy berries and other fruits. |
| sardines |
Loaded with nutrients, sardines are a perfectly balanced food. |
Since you eat the whole sardine, you get the benefits of organs, bones, and brain nutrients. Yum! |
| shellfish |
lots o’ protein, fatty acids, and micronutrients like B-12 and iron |
Clams, mollusks, and oysters are nutritionally dense, so you’ll get a mini health boost in every bite. |
| shrimp |
protein, selenium, B-12, and more |
This is one of your best high protein, low fat hors d’oeuvre options. |
| trout |
same nutrients as salmon, different taste (variety is the spice of life!) |
Trout = a toast to long life, glowing skin, and strong muscles and bones! |
| tuna |
lean protein + all the amino acids your body desires |
Low in fat and high in protein, tuna is energizing, heart-friendly, and super healthy in general. Just watch your mercury intake. |
| brown rice |
fiber, vitamin B-1, and magnesium |
There’s a reason brown rice is such a staple all around the world. It’s an affordable, nutritious way to fill up on fiber. |
| oats |
beta-glucan (nutritious fiber) |
Science says beta-glucan helps with high cholesterol. A 2011 review of studies found that people who ate oats with at least 3 g of beta-glucan daily reduced their LDL (“bad”) cholesterol by up to 7%. |
| quinoa |
fiber + magnesium |
Superfood alert! Quinoa is on the A-list of health foods for its tasty take on plant-based protein and fiber. |
| Ezekiel bread |
packed with healthy whole grains and legumes |
While many breads are full of simple carbs, Ezekiel bread is made from organic sprouted whole grains. |
| homemade low carb breads |
grains, fiber, and any extra nutrients you throw in |
The healthiest bread is probs the one you whip up yourself. But stick to nutritionally dense ingredients like whole grains, sprouted grains, and nutrient-packed nuts and seeds. |
| green beans |
a rich source of vitamins A, C, and K. |
It’s important to rinse and drain canned green beans to reduce sodium content. |
| kidney beans |
fiber, vitamins, minerals |
Like green beans, kidney beans offer a veg-tastic protein option. Just make sure to cook them fully — raw kidney beans are literally toxic. |
| lentils |
fiber + protein |
Lentils are a vegan favorite because they’re tasty, versatile, and full of meatless protein. |
| peanuts |
antioxidants + protein |
Peanuts are an easy, breezy energy boost… just watch the salt. |
| cheese |
calcium, protein, and (sometimes!) probiotics |
Let all the cheesemongers breathe a sigh of relief. Despite getting bashed as a tummy-turning artery clogger, certain types of fromage are great for strengthening your bones and boosting gut health. |
| whole milk |
calcium, healthy fats, vitamins, and minerals |
Calcium strengthens your bones, teeth, and muscles. |
| yogurt |
probiotics FTW! |
Yogurt is the OG tonic for good gut health. |
| butter (from grass-fed cows!) |
calcium, vitamin K-2, and omega-3 fatty acids |
Research suggests vitamin K-2 could be beneficial for bone health and heart health. And springing for grass-fed butter means you’re getting more vitamin K, healthy fats, and omega-3s. |
| coconut oil |
MCTs, baby! |
MCTs are known to help with memory, and coconut oil itself could help burn belly fat. |
| EVOO (extra-virgin olive oil) |
antioxidants + monounsaturated fats |
The healthy fats in extra-virgin olive oil give your body the fat it needs without all the stuff it doesn’t. It doesn’t hurt to have a few antioxidants on the side! |
| potatoes |
potassium, vitamin C, and other vitamins and minerals |
Aside from nourishing your body with healthy vitamins and minerals, potatoes are just plain satisfying. In a 1995 study of 38 foods, boiled potatoes took the prize as “most filling”! |
| sweet potatoes |
antioxidants, fiber, B vitamins, and several other micronutrients |
Sweet potatoes are often touted as being healthier than their basic white counterparts. In reality, they’re equally healthy. But sweet potatoes have a lower glycemic index, in case you’re watching your blood sugar. |
| apple cider vinegar |
acetic acid |
ACV is praised as an immune booster, a weight loss elixir, and more. |
| dark chocolate |
magnesium + oodles of antioxidants |
Can we just say that dark chocolate is the healthiest dessert on the planet? Since science says the cacao seeds are a legit “super fruit,” yes, yes we can. |
Here’s a look at what makes these the healthiest foods for overall wellness, weight loss, and when you’re in a pinch at Trader Joe’s.
