We have studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, ginger, eggs, and beans, nutritionists advise having on the table.



Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility, and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium, and iron). 

Bell pepper. Or, as we still used to call it, bell pepper. Not only is it bright, crunchy, and slightly sweet, but it's also a great source of antioxidants and vitamin C.


Broccoli. These dark green florets are useful both fresh and frozen: they easily outperform many vegetables in terms of protein, fiber, and vitamins K and C.


Carrot. The main source of carotene is necessary for a person to grow cells and ensure the healthy condition of the skin, mucous membranes, and eyes.


Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron, and fiber have a positive effect on the intestinal microflora and are able to protect the gastrointestinal tract from the occurrence of ulcers and cancerous tumors.


Cucumbers. They are almost 95% water, making them one of the lowest-calorie vegetables. They are low in fat, protein, and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys the fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immune-boosting properties.

Curly cabbage (kale). This species undeservedly remains in the shade of broccoli, cauliflower, and white cabbage. Gunkel, or cabbage-kale (as curly cabbage is also called), contains all the necessary amino acids, vitamins, omega-3 fatty acids, and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density, it has no equal among all green leafy vegetables. 

Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which have a positive effect on the cardiovascular system, vitamins B and C, and many minerals. Onion retains almost all of its beneficial properties even after cooking.


Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable, or a fruit, seems to have been decided in favor of the latter. Be that as it may, senor tomato contains not only vitamins A, B2, B6, E, and K and various trace elements, but also a powerful antioxidant - lycopene, which has an anti-cancer effect.


Sweet potato. Sweet potatoes, despite the high level of glucose, are recommended for diabetics because they can stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than those of ordinary potatoes.


String beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins, folic acid, fiber, magnesium, and potassium. Thanks to this, they improve digestion and can reduce blood sugar levels and the risk of a heart attack.


Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high content of fiber, vitamin C, and antioxidants. 

Avocado. They differ from other fruits in that they are 77% healthy fats. Despite this, they are not only tender and tasty but also healthy: they contain potassium, fiber, and vitamin C - available.


Bananas. Not only is it one of the world's most popular berries (yes, a banana is a berry, not a fruit) and a favorite post-workout meal, but it's also the best source of potassium, as well as fiber, and vitamin B6.


Blueberry. One of the most powerful sources of antioxidants in any food. And you probably know about the benefits of blueberries for vision since childhood.


oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.


Strawberry. Beneficial for the body is not only low in carbohydrates and calories but also vitamin C, fiber, and manganese.


Lentils. A very tasty and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Beans. By the amount and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, and macro- and microelements, this product is recommended for dietary nutrition in case of heart failure and diseases of the kidneys, liver, and gastrointestinal tract. 

brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium, and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note a positive effect on blood sugar levels, blood pressure, and the prevention of colon and pancreatic cancer.


Oats. This cereal, in addition to the numerous minerals and vitamins that make up its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of "bad cholesterol".


Quinoa. It does not contain a single gram of gluten, only healthy fiber, magnesium, and vegetable protein. Quinoa is an incredibly filling food that can be one of your best allies in the fight against extra pounds.


Almond. These nuts are full of vitamin E, antioxidants, magnesium, and fiber. Nutritionists claim that almonds help in the fight against excess weight and speed up metabolism. 

Chia seeds. A favorite product of the ancient Aztecs, it has become popular with vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium, and other nutrients.


Coconut. Coconut pulp is a source of not only fiber but also medium fatty acids that will help you with weight loss.


Macadamia. Not the most popular nut in Russia, it differs from its counterparts in a high level of monounsaturated fats (the healthiest) and low omega-6 fatty acids (not the most useful). It costs no more than hazelnuts and is sold in large supermarkets, you just need to carefully inspect the shelves.


Walnuts. Only 7 nuts a day (no more, as they are very high in calories) can increase human immunity and reduce the risk of cardiovascular disease. They contain almost all the vitamins, minerals, organic acids, and fiber necessary for the body.


Peanut. These beans (mistaken by many as nuts) are rich in antioxidants, and nutrients, and can help shed a few extra pounds. The main thing is not to replace whole peanuts with peanut butter, otherwise, everything will turn out exactly the opposite. Roasted peanuts, however, should not be carried away in any case.

Sweets, pastries

Dark chocolate. The sweetest item on our list contains half the daily requirement for iron, magnesium, manganese and antioxidants. Recommended for people with high blood pressure.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be problematic to find it in our stores, so we offer ordinary multi-grain bread as an alternative.


Homebaked bread. If you want to eat healthy bread, you have to cook it yourself. But in homemade bread there will definitely not be gluten, and the amount of carbohydrates will not be as high as in regular bread.


Apple vinegar. It is indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls the appetite and makes you feel full for much longer. It will also help lower blood sugar levels.


Olive oil. The healthiest oil in the world contains powerful antioxidants that can boost the immune system and lower blood pressure and cholesterol levels.


Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help to cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12, and other minerals and amino acids as a whole glass of milk, and it has even more protein than meat or fish.


Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria, it also improves digestion.


Butter. Natural farm butter contains not only essential saturated fatty acids for our body, but also many nutrients and vitamins A and K2.


Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein, and healthy fats - my mother told us about this. True, in other words.

Eggs. One of the most nutritious and healthy foods that have been demonized for years due to its high levels of cholesterol and fat. Recent studies have shown that there is no harm from them, only benefits (although if you suffer from cardiovascular diseases, you should limit yourself to one egg a day).

Chicken breasts. Favorite dish of all athletes and jocks: low in fat and calories and very high in protein and nutrients.


Lamb. Unlike other animals, rams are still fed primarily grass-fed, which makes their meat high in omega-3 fatty acids.


Beef. Lean, lean meats are a great source of protein and iron. Fatty beef should not be written off either: it is simply indispensable for a low-carb diet.

Fish and seafood

Salmon. This oily redfish is rich in protein, vitamin D, and omega-3 fatty acids, which are essential for improving memory and the proper functioning and nutrition of the human brain. 

Sardines. Small but very useful marine fish that can give the body 2 times more calories than white fish. In addition, they contain a large amount of phosphorus, potassium, calcium, magnesium, and other minerals and a complex of vitamins A, D, and B. Unsaturated fats from sardines are considered more beneficial than saturated fats of animal origin.


Shellfish. Mussels, snails, and oysters occupy one of the first places among all products in terms of the number of nutrients. This dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it was expensive. And oysters are generally decent almost nowhere to be found - except perhaps on Sakhalin and in Vladivostok.


Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein, and omega-3 fatty acids. In addition, they have a whole range of nutrients, including selenium, potassium, zinc, calcium, and vitamin B12.


Trout. An interesting fact that says a lot about this fish: it lives only in clean water. According to the content of nutrients, trout can be compared with salmon: a lot of vitamins A, D, B, and E and omega-3 fatty acids.


Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with caviar of some commercial species. Vitamins of groups B, A, E, and PP, two dozen micro and macro elements, and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.

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