The Most Nutritious and Healthy Foods

Nutritious and Healthy Foods

In addition to eating nutritious and healthy food rich in vegetables and whole foods, among other foods, doing half an hour of moderate exercise can help us achieve benefits both physically and psychologically.

Although it is worth clarifying that not everything can be reduced to these two groups, the most nutritious and healthy foods are not found in the pastry section or the candy section. They are distributed in the rest of the units, starting with vegetables and fruits.

We must remember that a balanced diet has made up of various food groups. Although vegetables play an important role, it is necessary not to rely exclusively on them when nourishing oneself correctly and thus ensure that the body obtains what it needs. That it requires to function correctly (which translates into good health).

Of course, along with the diet, everyone must try to exercise daily and maintain other healthy lifestyle habits.

The Most Nutritious Foods

Some organisms function better on one diet than on others. Some go well with a more vegetarian diet; others prefer carnivorous, giving priority to proteins; others, due to their daily physical demands whether due to sports or work demands-need more food, or do without some to highlight others.

But in reality,  we all need high-quality macronutrients ( carbohydrates,  proteins, and fats), in addition to the necessary supplements to be fully nourished regardless of the dietary group to which we belong.

Starting from the premise that everything should be organic to be healthy,  the diet itself could be elaborate with the associations of the following most nutritious foods:

1. Cereals

We are talking about whole, organic, nutritious, and healthy non-genetically modified cereals. Oats, rice, buckwheat, Kamut, spelled, millet, corn, barley, and rye.

Cereals are essential ingredients for a healthy diet. They are composed mainly of carbohydrates, so they are the primary energy source in the diet. They also provide a meager amount of fat.

2. Vegetables

The most recommended nutritious and healthy organic vegetables would be asparagus, endive, avocado, fennel, green and red cabbage, kale, broccoli, Brussels sprouts, Chinese cabbage, rutabaga, cauliflower, red and green romaine lettuce, celery, garlic, onions, spring onions, chives, and chicory.

You can also take parsley, capsicum, chili peppers, hot peppers, tomatoes, cucumbers, turnips, spinach, zucchini, dandelion leaves, mustard greens, Moringa leaves, squash, eggplant, squash, cabbage, carrots, and potatoes. Agreeing to a study published in Progress in Nutrition, these foods contain antioxidant phytonutrients capable of fighting the development of complex pathologies.

3. Fruits

According to the amount of fructose, the most nutritious and healthy organic fruits in descending order would be lemon, lime, apricot blueberries, guava, dates melon, raspberries, clementine, blackberries, etc. cherries, strawberries, pineapple, kiwi.

Moderately consumed due to their high sugar level would be mandarin, nectarine, peach, orange, papaya, green melon, banana, apple, persimmon, watermelon, pear, grapes, raisins, mango, apricots, and dried figs.

4. Fats

The most nutritious and healthy organic fats you should also not miss would be flax oil, coconut oil, olives, and olive oil, avocados, egg yolks, walnuts, walnut cream, and walnut almond, almond cream, and oil of almond, butter, yogurt and kefir, cocoa butter and the one that accompanies meats, fish and cheeses.

These foods can be characterize by their contribution of omega-three fatty acids and nutrients capable of controlling inflammation, as confirmed by research published in Biochemical Society Transactions.

5. Seeds

They are also among the best nutritious foods. The most recommended pumpkin seeds are almonds, walnuts, prunes, ground flax, ground chia. In moderation, due to their excellent level of sugars, would be raisins, in addition to dates, figs, and dried apricots.

6. Legumes

The most recommended organic legumes or legumes would be all kinds of beans (beans, kidney beans, string beans), peas (peas), chickpeas, broad beans, lentils, lupins, and peanuts. It makes them more digestible and nutritious by combining them with rice, boiling them beforehand, and throwing out the colored water they release.

Legumes are one of the complete foods from a nutritional point of view. They are an essential source of vegetable protein. In addition, when combined with cereals, the biological value of dietary proteins is increased.

We must not forget either the fiber they provide. This substance has proven to be essential in ensuring good intestinal health.

Food Supplements to the Most Nutritious Foods

Today, it is not easy to find all the nutrients and elements necessary to enjoy energy and health in food; however, varied our diet may be. For this reason, we advise, always with a medical recommendation, to use supplements to cover deficiencies.

It would be interesting to take supplements that ensure that we can be well-suited with antioxidants, vitamins, minerals. And other elements that help us meet organic needs or extract from food everything we need to be well-nourished and healthy. We highlight some of the most recommended accessories:

Minerals and Vitamins

Food supplements rich in minerals and vitamins should not be missing: magnesium, vitamin C, B Complex, vitamin D, zinc, cell-food, spirulina algae, chlorella, and Klamath. Also, bee products such as propolis, honey, pollen, resveratrol, and echinacea.

Digestive Enzymes

They help improve digestion. They can be bromelain and serrazimes, proteolytic, support digest proteins, and collaborate in many other organic functions. Or lipases to digest fats, and amylases, to digest carbohydrates.


They will help us restore and strengthen the intestinal flora. We can obtain them from pharmacy supplements or the fermentation of fresh, unpasteurized organic dairy products.

As a last piece of advice to hydrate ourselves,  we could recommend mineral water, green tea, infusions of chamomile, bolder, linden, and others, as well as fresh fruit juices, preferably lemon with stevia. The latter should be our primary sweetener, along with honey in moderation and the occasional syrup such as palm or maple.

Practical Tips to Eat Nutritious Food

When preparing an eating plan and healthy habits, whatever the type of diet. In addition to following the recommendations of the doctor or nutritionist, could take other basic principles  into account, such as the following:

  • Eat fresh food.
  • Do not abuse carbohydrates.
  • Eat plenty of fresh, organic vegetables.
  • Avoid consuming refined and industrially processed foods.
  • Avoid white flour, sugars, and sweeteners with harmful components.
  • Eat mindfully, chewing slowly and in sufficient quantities.
  • Drink sufficient water throughout the day to have your body well hydrated.
  • Before starting any regimen, it is better to consult with the doctor in advance.

The ideal would be to consult with the doctor in case of any doubt. It is not advisable to make drastic changes without discussing them with the professional, putting your health at risk.


Good nutrition promotes improved physical health and reduced susceptibility to disease and has also been demonstrated to contribute to cognitive development and academic success.

Also Read: The Healthiest Fruits for Our Body and Benefits


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