Fruits and berries
They are rich in vitamin C, antioxidants, and fiber, and can help prevent infections, inflammation, and chronic diseases. Some examples are apples, avocados, bananas, blueberries, oranges, and strawberries¹².
Eggs
They are a complete protein source, meaning they contain all nine essential amino acids that your body cannot make on its own. They also provide vitamin B12, choline, and iron, and may benefit your brain, eyes, and heart health¹³.
- Lean meats:
They are high in protein, which is essential for muscle growth, repair, and maintenance. They also contain iron, zinc, and vitamin B12, which are important for blood formation, immune function, and nerve health. Some examples are lean beef, chicken breast, and lamb¹⁴.
- Nuts and seeds:
They are good sources of healthy fats, especially omega-3 fatty acids, which can lower inflammation, improve blood cholesterol, and support brain function. They also provide fiber, protein, magnesium, and antioxidants, and may help with weight control and diabetes prevention. Some examples are almonds, chia seeds, flaxseeds, walnuts, and sunflower seeds¹²⁵.
- Vegetables:
They are low in calories but high in vitamins, minerals, and phytochemicals, which are plant compounds that have various health benefits. They can help protect against cancer, diabetes, heart disease, and obesity. Some examples are broccoli, brussels sprouts, kale, spinach, and sweet potatoes¹²³⁴.
- Seafood:
It is another great source of protein and omega-3 fatty acids, which can benefit your heart, brain, and mood. It also provides iodine, selenium, and vitamin D, which are essential for thyroid, immune, and bone health. Some examples are salmon, sardines, shrimp, and oysters¹²⁵.
- Whole grains:
They are complex carbohydrates that provide energy, fiber, and B vitamins. They can help lower blood pressure, cholesterol, and blood sugar, and reduce the risk of heart disease, stroke, and type 2 diabetes. Some examples are buckwheat, oats, quinoa, and brown rice¹²⁴.
- Legumes:
They are plant-based protein sources that also provide fiber, iron, folate, and antioxidants. They can help lower cholesterol, blood pressure, and blood sugar, and improve gut health and digestion. Some examples are beans, lentils, chickpeas, and soybeans¹²⁵.
- Dairy:
It is high in calcium, which is important for bone and teeth health. It also provides protein, potassium, and probiotics, which are beneficial bacteria that can improve your gut and immune health. Some examples are milk, yogurt, cheese, and kefir¹²⁴.
- Healthy oils:
They are mainly composed of mono u n sat u rate t and polyunsaturated fats, which can lower bad cholesterol and increase good cholesterol. They also provide vitamin E and antioxidants, and may help prevent heart disease and stroke. Some examples are olive oil, canola oil, and avocado oil¹²⁵.
These are some of the healthiest foods you can eat, but there are many more. The key is to eat a balanced and varied diet that includes foods from all the food groups. You can also check out some of our healthy recipes that use these foods. 😊
Source: Conversation with Bing, 12/18/2023
