Top 10 Healthiest Foods That Should Be In Your Diet

Tanya Etessam
Written By: Tanya Etessam
March 17th, 2014
Updated: June 13th, 2020
Categories: Articles Nutrition
34.7K Reads
Many foods are good for you, but Tanya Etessam has compiled a list of dieting essentials. Learn about the benefits of these 10 nutrition-packed super foods.

My top 10 healthiest foods:

1. Chia Seeds

  • High level of omega-3 fatty acids
  • Excellent source of fiber (10g in only 2tbsp!)
  • Rich in antioxidants
  • Regulate insulin levels
  • Gluten free!

Almonds2. Raw Mixed Nuts (Soaked/Sprouted)

  • All-in-one food...protein, fat, carbs
  • Vitamin E (helps lower cardiovascular risk)
  • Omega-3 fatty acids (especially in walnuts)
  • Rich in L-Arginine (may help improve blood vessel function)
  • High in fiber

Some benefits of soaking nuts:

  • Breaks down gluten
  • Phytic acid is reduced
  • Eases digestion
  • Tannins are removed
  • Vitamin absorption increases

3. Quinoa

  • Contains all of the essential amino acids making it a complete protein
  • Gluten free, complex-carbohydrate source (quinoa is actually a seed... it is not a grain)
  • High level of manganese (antioxidant)
  • High level of magnesium
  • High in fiber

4. Black Rice

  • Contains the same antioxidants that are found in blueberries without the sugar!
  • Contains almost double the amount of fiber compared to brown rice
  • Helps lower cholesterol
  • Gluten free, complex-carbohydrate source

5. 100% Grass-Fed Buffalo Meat

  • Extremely lean source of protein (even lower calories, fat, and cholesterol than most fish and chicken!)
  • Rich in Omega-3 fatty acids
  • High Iron content (especially great for women!)

6. Salmon (Alaskan WILD Caught)

Organic eggs

7. Organic Eggs

  • Pure source of protein
  • Omega-3 fatty acids (in the yolk)
  • Packed with vitamins (such as Vit. B, E, D...)
  • Biotin (great for hair, skin and nails!)
  • Also contain potassium, choline, folic acid...

8. Cauliflower

  • Loaded with antioxidants
  • Contains almost 4g of Fiber in just 1c!
  • High content of Vitamin K (helps reduce inflammation)
  • Tons of studies linking consumption of cauliflower (and other cruciferous veggies) to cancer prevention

9. Spinach

  • Huge amount of vitamin-A (helps with immunity)
  • Super antioxidant food
  • Contains flavonoids (anti-cancer properties)
  • High iron content

10. Water

(OK so I know this is not a "food", but water is so important!). There are endless benefits to drinking water.

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