While the American diet is filled with foods from all over the world, some of the healthiest foods that they eat are native to North America. Others were brought to the New World by explorers and immigrants, and quickly became staples for good nutrition. The U.S. Department of Agriculture Dietary Guidelines for Americans consider minimally processed, unrefined foods among the best for your health. These natural food sources contain less salt, fat, cholesterol and sugar, and more of the dietary fiber, vitamins and minerals that you need for a robust metabolism.
Salmon
Salmon, a fish that is native to North American rivers and oceans, represents a superior source of animal protein. Salmon is among the healthiest foods recommended by the American Dietetic Association for its beneficial polyunsaturated omega-3 fats, which help to limit life-threatening cardiovascular events. A serving of salmon also delivers large amounts of iron, potassium, magnesium and every essential vitamin, including vitamin D.
Blueberries
More heart-healthy properties come from blueberries, an important natural food in the Native American diet. Berries contain some of the greatest amounts of dietary fiber among all fruits, as well as vitamins A, B, C and E, according to the USDA Nutrient Database.
Pinto Beans
Pinto beans originated as a natural food in South America and reached the North American diet via Spanish conquistadors. The American Diabetes Association considers them the healthiest foods available for their low fat and broad nutrition. Pinto beans and other dry beans and peas contain high fiber, iron, potassium and magnesium, as well as significant vitamins B, C and E.
Spinach
Spanish explorers may also have brought spinach to the New World from Europe, relate the U.S. Centers for Disease Control and Prevention. This low-fat, low-calorie vegetable has greater nutritional value than some lettuces, especially when cooked. Cooked spinach contains substantial vitamins A, B, C and E, dietary fiber, iron, calcium, magnesium and potassium.
Oats
Oats were a nutritious natural food source for the Scottish immigrants who brought the grain to North America. The CDC recommends whole oat products, such as oatmeal and oat bran, as important sources of soluble fiber, which supports heart health.
Pumpkin Seeds
Pumpkin is a squash native to North America, and its nutritious seeds fit the USDA criteria as some of the healthiest foods you can eat. Seeds are an important alternative protein source that contain beneficial monounsaturated and polyunsaturated fats. Small servings of pumpkin seeds deliver large amounts of iron and magnesium, as well as some vitamin A, B, C and E.
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