List of Healthy Foods to Eat

Everyone has different nutritional needs, based on size, gender, geographical region where they live and general state of health. In some parts of the world, higher fat is necessary for warmth or energy, while in other areas, the lack or abundance of sunlight may influence dietary needs. The criteria for the healthiest foods are based on how many nutrients they pack per serving.

Seafood

The American Heart Association has recommended adding at least two servings of fish to your diet per week. Most fatty seafood, such as salmon, contains a high amount of Omega-3 fatty acids, which are good for the heart. Shellfish, such as mussels, crab and clams are high in Vitamin B12 that helps nerve and brain function.

Beans and Nuts

In addition to being high sources of protein and fiber, beans and nuts provide vitamins and minerals essential to overall good health but without the unhealthy fat found in some meats. Soy is the only non-meat source of protein that contains all of the amino acids. It also contains iron, magnesium, calcium, many of the B vitamins, Omega-3 fatty acids and fiber. Other healthy foods in this category are lentils, peanuts and pinto beans.

Fruit

All fresh fruit contains vitamins and other essential nutrients for good health. Berries are especially high in Vitamin C and antioxidants that help fight free radical activity in the cells. Other healthy fruits are Vitamin A rich apricots, cranberry juice that helps fight urinary tract infections and cantaloupe, which is high in Vitamin C and potassium. Raisins provide iron and figs are filled with potassium, fiber and Vitamin B6. Citrus, including lemons, oranges and limes are full of Vitamin C.

Vegetables

All vegetables have health benefits. Among the best are the green vegetables, such as broccoli, spinach, bok choy, asparagus, green beans and kale. They contain vitamins and minerals that are vital to healthy body function as well as fiber. Green vegetables can be eaten in large quantities because they are low in calories.

Grains

Some important nutrients that aren't found in vegetables or fruit are in whole grains. Quinoa contains more protein than any other grain. Wild rice, brown rice, whole wheat, oats and products made with those grains are typically high in Vitamin B, Vitamin E, iron and fiber.