The 26 Healthiest Foods on the Planet Your Doctor Wants You to Eat

Eating a healthy, balanced diet is one of the best things you can do for your body and mind. We’ve rounded up some of the healthiest foods on Earth – from superfoods like kale and blueberries to protein-packed salmon and eggs, these nourishing foods will have your body feeling its best. 

1. Salmon

Salmon is one of the most nutrient-dense foods on the planet. It contains abundant high-quality proteins, healthy fats (including omega-3s), vitamins, and minerals. It is an excellent source of vitamin B12 and selenium, two critical nutrients for your immune system, and potassium to help regulate blood pressure.

Salmon is also a great source of essential fatty acids, including EPA and DHA, which help reduce inflammation in the body, lowering your risk for various diseases. The omega-3s found in salmon may also protect against heart disease by reducing harmful cholesterol levels and helping to keep arteries clear.

Studies also suggest that salmon may be beneficial in reducing the risk of certain cancers, including breast cancer. Salmon can also reduce the risk of coronary heart disease by increasing “good” HDL cholesterol levels and reducing triglycerides in the blood.

In addition to its health benefits, salmon is an excellent source of lean protein, making it a great choice for those looking to maintain or lose weight. It’s also versatile, and you can cook it in various ways, making it a great meal choice. Enjoy salmon grilled, pan-fried, baked, or poached.

2. Blueberries

Blueberries are an incredibly nutritious and delicious fruit with many health benefits. They’re packed with antioxidants, vitamins, and minerals that can help reduce your risk of heart disease, cancer, diabetes, and other chronic illnesses.

They’re also a good source of dietary fiber, which will keep you feeling full and promote healthy digestion. The antioxidants in blueberries can help fight inflammation, which is linked to many chronic conditions like cancer and heart disease.

Studies suggest that eating more blueberries may also help reduce your risk of obesity and improve cognitive function. Blueberries are low in calories yet high in nutrients, making them an excellent choice for any weight loss plan.

In addition to the health benefits, blueberries have a sweet, tart flavor that makes them a great snack or dessert. They make an excellent addition to smoothies, oatmeal bowls, and yogurt parfaits. Enjoy blueberries fresh or frozen to get more nutrition in your diet.

3. Eggs

Eggs are one of the most nutritious and versatile foods you can eat. They’re packed with protein, vitamins, minerals, and healthy fats that have a variety of health benefits. Eggs can help promote weight loss, reduce inflammation, boost eye health, and even increase brain function.

The high-quality proteins in eggs can help you feel full and reduce cravings, making them an excellent choice for weight loss. The healthy fats in eggs also provide energy and can help improve brain function and cognitive performance. 

Eggs are also high in essential vitamins and minerals, providing many health benefits. Vitamin A in egg yolks is essential for eye health and can help reduce the risk of age-related vision problems. The B vitamins in eggs convert food into energy, while the minerals like zinc, iron, and selenium have a variety of roles in cellular function.

Enjoy eggs boiled, scrambled, poached, or fried for an easy way to get more nutrition in your diet. They make an excellent breakfast, snack, or meal choice any time of day. Add them to salads, stir-fries, or grain bowls for a filling and nutritious meal.

4. Whole Milk

Whole milk is an excellent nutrition source with various health benefits. It’s packed with essential vitamins and minerals, including calcium, phosphorus, magnesium, riboflavin, and vitamins A and D. These nutrients are important for bone health, muscle development, energy production, and overall well-being.

The healthy fats in whole milk can help you feel full and satisfied after eating. Studies suggest that people who drink whole milk tend to weigh less than those who drink low-fat or skim milk. It also contains conjugated linoleic acid (CLA), which helps reduce body fat percentage and increase lean muscle mass.

Whole milk is also high in protein which helps build strong bones and muscles. It can also help reduce the risk of heart disease by promoting healthy cholesterol levels.

Whole milk is an excellent addition to smoothies, oatmeal, cereal, or yogurt for a nutrient-dense breakfast. Enjoy it with fresh berries, or put it in your coffee for a creamy latte.

5. Kale

Kale is a nutrient-packed superfood with numerous health benefits. It’s high in vitamins A, C, and K, as well as calcium, potassium, folate, and other essential minerals. These nutrients help promote bone and eye health, reduce inflammation, and improve cognitive function.

Kale is also an excellent source of dietary fiber which can help keep you full for longer and promote healthy digestion. The antioxidants in kale can help protect your cells from damage caused by free radicals.

Studies suggest that adding more kale to your diet may help reduce the risk of certain diseases like heart disease and cancer. Kale is low in calories yet high in nutrition, making it an excellent choice for any weight management plan.

Enjoy kale in smoothies, salads, soups, or roasted as a side dish. You can add it to grain bowls or mix it into scrambled eggs for a nutritious breakfast. Try massaging the kale with olive oil and lemon juice for a delicious salad or snack.

6. Garlic

Garlic is an aromatic and flavorful addition to any meal and offers numerous health benefits. It’s high in manganese, vitamin B6, vitamin C, selenium, and fiber. The active component in garlic, allicin, has powerful antibacterial and antiviral properties, helping to boost immunity.

Garlic can help reduce inflammation in the body, which is linked to various chronic diseases. It may even reduce blood pressure and cholesterol levels in some people. Adding more garlic to your diet can boost brain function by increasing alertness and cognitive performance. The antioxidants in garlic help slow down the aging process by protecting cells from free radical damage.

Garlic is easy to add to any meal to boost flavor and nutrition. It can be roasted, sautéed, or added to salads, soups, sauces, stir-fries, and grain bowls. Enjoy it alone or with other herbs and spices for a delicious side dish.

7. Seaweed

Seaweed is a versatile and nutritious superfood with numerous health benefits. It’s high in vitamins A, C, E, and K and fiber and minerals like calcium, magnesium, phosphorus, iron, zinc, and iodine. These nutrients help promote healthy skin, bones, teeth, eyesight, digestion, and immunity.

The mineral content of seaweed can reduce inflammation, and Seaweed is an excellent source of omega-3 fatty acids essential for brain health and cognitive performance. Adding more seaweed to your diet may aid in weight management by increasing satiety after meals and promoting fat burning. Also, the antioxidants in seaweed can help protect your cells from damage caused by free radicals.

Seaweed is easy to add to any meal to boost flavor and nutrition. Enjoy it as a side dish, in soups, salads, grain bowls, or sushi. Add some nori sheets to a wrap or sandwich for a nutritious snack. You can also enjoy seaweed as an edible garnish or sprinkle it on salads, soups, and grain bowls.

8. Shellfish

Shellfish is a delicious and nutritious addition to any meal. It’s high in protein and low in saturated fat, which makes it an excellent choice for heart health. Shellfish is also a great source of vitamins and minerals like B12, selenium, magnesium, zinc, iron, calcium, and iodine.

The high content of omega-3 fatty acids found in shellfish has been associated with reducing inflammation in the body which can help reduce the risk of certain chronic diseases. Adding more shellfish to your diet may help improve cognitive performance by boosting brain function.

Enjoy steamed, boiled, or grilled shellfish as an appetizer or main dish. Add some shrimp to salads or soups for a nutritious meal. To boost protein and flavor, you can mix shrimp, scallops, or mussels into grain bowls.

9. Avocados

Avocados are a creamy, nutrient-rich fruit with numerous health benefits. It’s high in monounsaturated fatty acids, fiber, folate, vitamin K, and potassium which helps promote heart health, digestion, and overall well-being.

You can add avocadoes to salads, sandwiches, or smoothies for a delicious addition to any meal. Enjoy it with sea salt as an easy snack, or mash it up and spread it on toast with some herbs and spices for a flavorful breakfast treat. You can add diced avocado to grain bowls or stir-fries to boost nutrition.

Note: Avocados are high in calories, so enjoy them in moderation.

10. Potatoes

Potatoes are a nutritious, versatile, and delicious vegetable that can be enjoyed in many different ways. They’re high in vitamins B and C, potassium, magnesium, and fiber which helps promote digestive health, reduce inflammation, and protect against certain chronic diseases. The antioxidants found in potatoes may also help reduce the risk of certain types of cancer.

You can enjoy boiled, baked, or mashed potatoes as a side dish or add them to soups and stews for added flavor and nutrition. Try adding diced potatoes to salads or grain bowls for an easy meal. You can also fry some potato slices into crispy chips or fries for a tasty snack.

No matter how you enjoy it, potatoes are a nutritious and delicious addition to any meal.

11. Beetroot

Beetroot is a healthy and nutritious root vegetable with numerous health benefits. It’s high in fiber, folate, manganese, vitamin C, magnesium, iron, and potassium, which can help reduce inflammation, lower blood pressure levels, and boost energy. The antioxidants found in beetroot may also help protect against certain chronic diseases.

You can enjoy beetroot raw, boiled, or roasted. Add some grated beetroot to your salads and sandwiches for a nutritious boost. You can also blend it into smoothies or mix it into grain bowls. Beetroot soup is a delicious way to add this vegetable to your diet. You can also try roasting cubes of beetroot for a healthy snack.

12. Lemon

Lemons are tart and tangy citrus fruit that offer numerous health benefits. They’re high in vitamin C, which helps strengthen the immune system, reduce inflammation, and promote skin health. Lemons also contain antioxidants that help protect cells from damage caused by free radicals.

Add some fresh lemon juice to salads and sauces, or mix it with other citrus fruits to make a refreshing drink. Alternatively, squeeze some lemon juice on grilled chicken or fish to enhance the flavor and increase the nutrient content. You can also enjoy a slice of lemon with tea or add some zest to baked goods for a tangy twist.

And when you wake up in the morning, enjoy a cup of hot lemon water for improved digestion and detoxification benefits.

13. Dark Chocolate

Dark chocolate is a decadent treat with several health benefits. It’s rich in antioxidants and minerals such as iron, magnesium, zinc, potassium, and phosphorus which help reduce inflammation and promote heart health. Dark chocolate also contains flavonoids which may help protect against certain chronic diseases.

Add some chocolate pieces to smoothies or sprinkle on top of your yogurt for a delicious and nutritious snack. You can also use dark chocolate chips in homemade cookies or brownies to boost their flavor. Or add chopped dark chocolate to grain bowls and oatmeal for a decadent breakfast treat.

14. Lentils

Lentils are incredibly versatile and can be used to make various dishes. They can be cooked in soups, used in salads or pasta, made into burgers or lentil loaves, and even roasted for a crunchy snack. Lentils are an excellent source of dietary fiber, protein, B vitamins, iron, potassium, and magnesium.

Lentils are also a good source of complex carbohydrates, which provide sustained energy throughout the day. They are low in fat and calories, making them an excellent choice for weight loss or maintenance. Additionally, lentils contain an array of antioxidants and phytonutrients that can help protect against chronic conditions such as diabetes and heart disease.

15. Walnut

Walnuts are a great source of healthy fats, proteins, and fiber. They are loaded with essential minerals such as magnesium, zinc, and phosphorus that can help lower cholesterol levels in the body. Walnuts are also a rich source of plant-based omega-3 fatty acids which can help reduce inflammation and improve heart health.

Walnuts have many culinary uses. They can be used as a crunchy topping on salads, blended into smoothies, roasted and added to trail mixes or granola bars, chopped and sprinkled over yogurts or oatmeal, or even enjoyed on their own as a snack. Walnuts pair well with nuts, fruits, vegetables, cheeses, and even meats.

16. Sardine

Sardines are nutrient-dense fish packed with protein, vitamins, and minerals. They are an excellent source of omega-3 fatty acids which can help improve heart health and reduce inflammation. Sardines also contain healthy fats, calcium, phosphorus, vitamin D, and selenium.

You can use sardines in various dishes, including salads, sandwiches, pasta dishes, and even pizza. Sardines are also great when served with crackers or toast as an appetizer. Additionally, you can roast or grill sardines for a simple but tasty meal.

17. Liver

The liver is an excellent source of high-quality protein and essential vitamins and minerals, including iron, copper, selenium, zinc, B vitamins, and vitamin A. It also contains a variety of antioxidants that can help protect against disease. For those looking to increase their iron intake, the liver is an excellent choice as it contains more than ten times the recommended daily intake.

You can cook liver in various ways, including sautéed, grilled, or roasted. You can add it to dishes such as stews and soups for extra flavor and nutrients. Additionally, you can blend cooked liver into smoothies to make nutrient-dense drinks.

18. Raspberries

Raspberries are a sweet and tart fruit with antioxidants, vitamins, minerals, and fiber. They are an excellent source of vitamin C, manganese, folate, magnesium, and potassium. These nutrients can help support heart health, reduce inflammation in the body, boost immunity, and improve digestion.

Raspberries have many culinary uses. They can be enjoyed fresh or frozen, blended into smoothies, used to make jams and preserves, in salads and desserts, or even roasted.

19. Apples

Apples are a delicious and highly nutritious fruit. They are an excellent source of dietary fiber, vitamin C, potassium, phytonutrients, and antioxidants that can help reduce inflammation in the body and protect against disease.

Apples contain pectin, a soluble fiber that helps promote healthy digestion and can help lower cholesterol levels. You can enjoy fresh apples cooked in various dishes such as pies, tarts, chutneys, and more. Apples also go well with fruits and nuts as nutritious snacks.

20. Almonds

Almonds are rich in healthy fats, proteins, and fiber. They are a great source of minerals like magnesium, phosphorus, manganese, and zinc, as well as vitamin E. Almonds also contain an array of antioxidants that can help protect against disease and improve heart health.

You can eat whole almonds as a snack, chop and add them to salads or yogurt, use them in baking or cooking, or even make almond milk. Also, almonds make a great addition to trail mixes or granola bars.

21. Chia Seeds

Chia seeds are small but mighty and contain essential nutrients and beneficial compounds. They are a great source of dietary fiber, protein, antioxidants, omega-3 fatty acids, and other essential vitamins and minerals. The vitamins and minerals in these nutrients can significantly enhance digestion, reduce inflammation throughout the body and bolster your immune system to help protect against disease.

Chia seeds can be added to smoothies, sprinkled on top of salads and yogurt, blended into baked goods, or made into chia pudding. They also pair well with nuts, fruits, vegetables, cheeses, and even meats.

22. Broccoli

Broccoli is a highly nutritious vegetable that can provide various health benefits. It is packed with vitamins, minerals, and antioxidants that can help reduce inflammation in the body and protect against disease. Broccoli is also high in dietary fiber, which can help improve digestion, regulate blood sugar levels, and promote heart health.

You can enjoy raw broccoli, steamed, roasted, sautéed, and more. You can add it to salads, soup, stir-fries, or pasta dishes for extra flavor and nutrition. You can also enjoy broccoli in smoothies or blend it into soups for a creamy texture.

23. Carrots

Carrots are a delicious and highly nutritious root vegetable. They are an excellent source of antioxidants, vitamins, and minerals that can help reduce inflammation in the body, boost immunity, and protect against disease. Carrots also contain beta-carotene, which can help improve vision health and skin health.

You can enjoy carrots raw as a snack, boiled, roasted, or even added to sauces and soups. You can also blend carrots into smoothies for an extra dose of nutrition or add them to salads or stir-fry dishes for extra flavor and texture.

24. Onions

Onions are a flavorful vegetable that adds a unique flavor to dishes. They are an excellent source of antioxidants, vitamin C, and dietary fiber, which can help reduce inflammation and protect against disease. Onions also contain compounds like quercetin that can improve heart health and help regulate blood sugar levels.

Onions can be raw and cooked in soups, stews, and stir-fries. They can also be added to salads or roasted in the oven for an extra flavor punch.

Related: Why am I craving onions?

25. Brown Rice

Brown rice is healthier than white rice as it contains more nutrients and fiber. It is an excellent source of vitamins and minerals like magnesium, phosphorus, selenium, and B vitamins that can help reduce inflammation and protect against disease. Brown rice also contains complex carbohydrates, which provide a slow release of energy throughout the day.

Brown rice can be enjoyed as a side dish, added to salads or soups, or even made into delicious fried rice. You can add it to smoothies or make a tea with it.

26. Oats

Oats are a hearty, whole-grain cereal packed with essential vitamins and minerals. They contain dietary fiber, which can help improve digestion, regulate blood sugar levels and reduce inflammation in the body. Oats also contain B vitamins that can bolster immunity, boost energy levels, and improve heart health.

You can enjoy oats as oatmeal for breakfast, blend them into smoothies or add them to baked goods for extra flavor and nutrition. For an extra crunch, you can also use oats as a topping on salads, yogurt, or roasted vegetables.