A healthy diet is essential for maintaining overall well-being and preventing various noncommunicable diseases (NCDs) and conditions. The World Health Organization (WHO) recommends consuming a diversified, balanced diet that includes foods from all food groups in appropriate portions. Here are some of the healthiest foods in the world, backed by scientific research.
Foods for Optimal Health
Fresh Fruits
Rich in vitamins, minerals, antioxidants, and dietary fiber
Helps maintain healthy blood pressure, promote digestive health, and support healthy weight management
Leafy Greens
Packed with vitamins A, C, and K, and minerals like potassium and iron
Supports healthy vision, immune function, and bone health
Nuts and Seeds
Rich in healthy fats, protein, and fiber
Helps lower cholesterol levels, improve heart health, and support healthy weight management
Fatty Fish
Excellent source of omega-3 fatty acids
Supports heart health, reduces inflammation, and promotes brain function
Legumes
Rich in protein, fiber, and various essential vitamins and minerals
Helps regulate blood sugar levels, promote digestive health, and support healthy weight management
Whole Grains
Rich in fiber, vitamins, and minerals
Helps regulate blood sugar levels, promote digestive health, and support healthy weight management
Dairy Products
Rich in protein, calcium, and vitamins D and B12
Supports healthy bone development, immune function, and muscle function
Healthy Fats
Nuts and seeds, avocados, olive oil
Supports heart health, improves brain function, and aids in the absorption of vitamins
Herbs and Spices
Rich in antioxidants and anti-inflammatory compounds
Supports immune function, reduces inflammation, and promotes overall health
Healthy Eating Habits
In addition to consuming a variety of whole foods, it's essential to practice healthy eating habits, including:
Eating at least 400g (5 portions) of fruits and vegetables daily
Limiting free sugar intake to less than 10% of total energy intake
Reducing saturated fat and trans-fat intake
Reducing salt intake to less than 5g daily
Drinking plenty of water
Limiting processed and packaged foods
Conclusion
A healthy diet is crucial for maintaining overall well-being and preventing various NCDs and conditions. By incorporating a variety of whole foods into your diet and practicing healthy eating habits, you can support your health and well-being. Remember, it's essential to consult with a healthcare professional or a registered dietitian to determine the best dietary plan for your individual needs.
References:
¹ World Health Organization. (n.d.). Healthy diet. Retrieved from
² The British Nutrition Foundation. (n.d.). Nutrition scientist and nutrition communications Manager. Retrieved from
Note: The article is based on scientific
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