The 21 Healthiest Foods


The 21 Healthiest Foods

How much of your shopping budget do you spend on unhealthy foods, such as refined grains, sugar and sweets? This list of the 21 healthiest foods wi

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How much of your shopping budget do you spend on unhealthy foods, such as refined grains, sugar and sweets?

This list of the 21 healthiest foods will help you make healthy choices, so that from now on you can spend most of your budget on foods that contribute to your health:

stuffed avocado with egg
Click on the photo to go to the recipe.
Avocados are low in fructose and high in healthy fats and minerals, such as potassium. In addition, research has shown that avocados support heart and blood vessel health. Avocados also contain nutrients essential for good health, including fiber, vitamin E, B vitamins and folic acid.

The 21 Healthiest Foods

Just one serving of kale contains an impressive amount of vitamins K, A and C, manganese, copper, vitamin B, fiber, calcium and potassium. In kale you will also find more than 45 unique flavonoids, which have both an anti-oxidative and anti-inflammatory effect. For example, kale contributes to healthy intestines. Kale is also a good source of the cancer-fighting substances sulforaphane and indole-3-carbinol. And good reason to regularly put this vegetable on your menu (also delicious as a soup).

The 21 Healthiest Foods

Spinach pie
Click on the photo to go to the recipe.
Spinach is rich in vitamins, minerals and antioxidants, such as folic acid, vitamin A, iron, potassium, calcium, zinc and selenium. Spinach also contains flavonoids that protect your body against free radicals. In addition, this green leafy vegetable has anti-inflammatory and anti-oxidative properties: essential for healthy digestion. Preferably get the vegetable fresh in the store, then it contains the most health-promoting substances.

4.Cavolo nero or palm cabbage
Cavolo nero or palm cabbage is rich in vitamin K and substances with medicinal properties, including caffeic acid, ferulic acid, quercetin and camphorol. These substances combat the so-called free radicals in our body, which cause premature aging and the associated ailments and diseases. The cabbage also has an anti-inflammatory effect, which contributes to healthy intestines. Other medicinal substances in wild cabbage, in particular di-indolylmethane and sulforaphane, even fight diseases such as cancer. In short, a cabbage to take home! You can find it every now and then at Ekoplaza.

5.Swiss chard
Chard is an ideal source of vitamins C, E and A (in the form of beta carotene). The vegetable also contains the minerals manganese and zinc. When you eat chard, you also get a good dose of antioxidants and anti-inflammatory substances. The betalaine pigments that give chard its red color also support your body in the detoxification process. Healthier is almost impossible!

Garlic is rich in manganese, calcium, phosphorus, selenium and vitamins B6 and C. An ideal food for healthy bones. Your thyroid also benefits, by the way. The healing effect of garlic is said to come mainly from the sulfur-containing compounds, such as allicin. They also give garlic its characteristic odor.

Fresh broccoli sprouts are much more powerful than full-grown broccoli, so you need to eat much less to take advantage of the same health-promoting effect. Research shows that broccoli sprouts as much as 10 to 100 times the amount of glucorafanine – a chemical that cleanses the body of chemicals – as ripe broccoli.

The 21 Healthiest Foods

ragout forest mushrooms
Click on the photo to go to the recipe.
Mushrooms are not only rich in protein, fiber, vitamin C, vitamin B, calcium and minerals. They are also an excellent source of antioxidants. In addition, they strengthen our immune system. This is one of the reasons why mushrooms are so suitable for both cancer prevention and treatment.

Tomatoes contain a whole list of health-promoting substances: lutein, zeaxanthin, vitamin C (mainly found in the jelly-like substance around the seed), vitamins A, E and B, potassium, manganese and phosphorus. Tomatoes are also a particularly good source of lycopene, an antioxidant that can significantly lower the risk of stroke and cancer.

One serving of cauliflower contains no less than 77% of the recommended daily intake of vitamin C. In addition, the vegetable contains many other health-promoting substances: vitamin K, proteins, thiamine, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folic acid, pantothenic acid, potassium and manganese. Cauliflower also contains choline, a B vitamin that is important for brain development. In addition, cauliflower is rich in anti-inflammatory substances, so good for healthy intestines.

Onions combat allergies and act as a natural antihistamine. Not only do they block the effect of histamine. They also inhibit the production and release of this substance, which can cause an allergic reaction. In addition, onions are anti-inflammatory and have anti-oxidative properties. They thus ensure healthy digestion and prevent premature aging by free radicals. Onions are also rich in quercetin, a substance with anti-cancer properties. Reason enough to include onions in your meal every day.

The 21 Healthiest Foods

Click on the photo to go to the recipe.
Click on the photo to go to the recipe.
Salmon contains the omega-3 fatty acids EPA and DHA, which support your heart and blood vessels, your digestion and your mental health. The fish can even prevent premature death.

13.Organic eggs from grass-fed chickens
Animal food, such as meat and eggs, contains so-called whole proteins. This means that they have all the essential amino acids in them. Eggs also contain vitamin B12, lutein and zeaxanthin for healthy eyes and choline for a healthy functioning of your brain, nervous system and heart and blood vessels.

14.Organic coconut oil
Besides that coconut oil is healthy for your thyroid and your metabolism, the oil is rich in lauric acid. Your body converts this acid into monolaurin, a substance that fights certain viruses. The fatty acids in coconut oil also contribute to your health in other ways. For example, they accelerate your metabolism [link to article Discover 50 surprising uses of coconut oil].

Research suggests that you live longer when you eat nuts and that nuts can even help you lose weight. They are packed with healthy fats. So quickly get this healthy snack at home! Unbranded and unsalted, of course.

16.Sweet potato
Sweet potatoes are rich in beta carotene, an antioxidant that supports your immune system and lowers the risk of cardiovascular disease and cancer. Research shows that sweet potatoes also help regulate blood sugar in your body. They increase the level of adiponectin, a protein that is secreted by healthy fat cells. In turn, adiponectin enhances the action of the hormone insulin, which carries blood sugar to the cells to be converted into energy. With insufficient insulin, or if the cells are insensitive to insulin, glucose cannot enter the cell properly. This increases the blood glucose, causing diabetes. So, unlike regular potatoes, sweet potatoes counteract the development of diabetes. Only if you want to lose weight, it is better not to eat sweet potatoes because of the high starch content of this vegetable.

17.Olive oil
Olive oil is rich in healthy fats, which help lower the risk of cardiovascular disease. Olive oil also contributes to a healthy blood sugar level, so that you are less likely to develop diabetes. So use this oil generously in your kitchen.


18.Fermented vegetables
Fermented food is necessary for healthy bowels. Eat a quarter to a half cup of fermented vegetables with your meal, you will have noticeably better health. Fermented foods contain probiotics for a healthy gut, such as vitamin K2. This vitamin can be found in a healthy intestinal flora, but many people are deficient in it.

19.Organic, grass-fed chicken
chicken thighs
Click on the photo to go to the recipe.
Organic, grass-fed chicken is a high-quality source of protein, B vitamins, selenium, phosphorus and choline. Fresh and unprocessed chicken meat contains all B vitamins and other healthy nutrients, such as the natural amino acid cysteine.

Blueberries reduce the risk of diabetes. They contain an abundant amount of antioxidants, which also protects you optimally against premature aging. Blueberries also appear to work in intestinal disorders in which inflammation plays a role.

Raspberries are packed with healthy phytochemicals that boost your immunity, prevent hay fever, protect your heart and help prevent cancer. Berries have less sugar than many other fruits, so they have less impact on your blood sugar.

More tips and advice for healthy eating? Register for the Paleo course for free and discover how you can work on a healthy and fit body.

The 21 Healthiest Foods



The 21 Healthiest Foods