23 Healthiest Foods On Our Planet

Last updated March 1st, 2021

smiling avocado

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Not all healthy eating foods were created equally…

Some foods are good for the body.  Some foods are great for the body.

A few foods are downright AMAZING for your health…

Most often referred to as “superfoods,” these foods are so jam-packed with nutrients that they need their own category.

While there have been many lists made on this topic, this one aims to be one of the highest quality and well researched out there. Some of these foods have been seen before, but others may shock you

1. Avocados

avocados are one of the healthiest foods on the planet

Avocados are actually not a vegetable and are considered a high-fat fruit.

Don’t let that scare you.

Avocados are high in the good kinds of fat (monounsaturated) and will help trim the waistline instead of expanding it.  They contain around half the fiber and 40% of the folate needed daily, which will reduce the chance of a heart attack.  Avocados are a very diverse fruit and can be eaten on their own, chopped in a salad, blended into a smoothie, or served as fresh guacamole.

Most notable nutrients per 100grams:

  • Vitamin K – 35% of RDA
  • Fiber – 40% of RDA
  • Vitamin B-6 – 20% of RDA
  • Monounsaturated Fat – 22% of RDA

2. Lemons

Shocking but true, lemons are among the healthiest foods on the planet.

They support skin complexion, immune system function, and even fight cancer with their high doses of Vitamin C and antioxidants.  Obviously, you won’t be biting into one anytime soon, but it’s easy to squeeze them onto salads, meats, or in a tall glass of water.

Try a glass of warm water with lemon in the morning for a quick and easy detox.

Most notable nutrients per 100grams:

  • Vitamin C – 31% of RDA
  • Antioxidants
  • Helps immune system and digestive tract

3. Salmon

While many types of fish are promoted as being healthy, fresh salmon is the healthiest source of omega 3s, protein, and fish on earth.

Not to mention it is absolutely loaded with vitamins and micronutrients to help in the quest for a cleaner and healthier diet. When eating, you will want to stick to Alaskan wild salmon if possible, because it contains more nutrients and health properties than farm-raised.

Baking it in the oven, throwing it on a grill, or quick broiling are the best ways to cook it.

Most notable nutrients per 100grams:

  • Vitamin B-12 – 211% RDA
  • Vitamin D – 105% RDA
  • Omega 3 Fats – 52% RDA
  • Protein – 50% RDA

4. Kale

kale chips low carb snack

If having a salad or needing a cruciferous vegetable for any dish, kale should be the first consideration.

Compared to other vegetable sources, kale stands out for its antioxidant nutrients, anti-cancer nutrients, and its anti-inflammatory nutrients.

These nutrients, along with its high fiber content and low calories, make this veggie a star even amongst the other foods on this superfood list.

Add more of it to a clean diet by adding it to a salad, blending it in a green smoothie, or trying organic kale chips, which are a delicious snack on the go.

Most notable nutrients per 100grams:

  • Vitamin K – 1016% of RDA
  • Vitamin A – 95% of RDA
  • Vitamin C – 68% of RDA
  • Fiber – 10% of RDA

5. Whole Eggs

If you’re shocked or confused by eggs being on the list, you have simply been tricked by popular media outlets into believing lies based on poorly conducted scientific studies of the past.

Eggs have been proven by multiple recent studies to raise good cholesterol, lower bad cholesterol, and they contain a plethora of essential nutrients for the body. They are a great source of protein and contain high amounts of biotin, which has been shown to improve skin, hair, nails, and eyes. Cook them in a pan with some coconut oil and fresh avocado for an amazingly healthy breakfast.

When selecting, go with farm-raised, because they have been proven to contain more omega 3s.

Most notable nutrients per 100grams:

  • Biotin – 27% of RDA
  • Vitamin B12 – 23% of RDA
  • Choline – 33% of RDA
  • Protein – 10% of RDA

 6. Tomatoes

Tomatoes have a solid nutrient profile similar to most other vegetables, but they really shine from one outstanding quality: Their ability to fight cancer.

Their beautiful red color comes from the phytonutrient lycopene, which protects you against stomach, prostate, and lung cancer.

Tomatoes are also an incredible addition to any diet because of their versatility in the kitchen.  They can be made into a salsa, thrown into a fresh salad, used to make a fresh pasta sauce, used in soups, or even thrown into a vegetable smoothie.

Most notable nutrients per 100grams:

  • Vitamin C – 30% of RDA
  • Biotin – 22% of RDA
  • Molybdenum – 20% of RDA
  • Vitamin K – 16% of RDA

7. Spinach

spinach is another healthy food on this planet

Spinach is talked about a lot amongst the health community and rightfully so.

Not only is it nutrient-dense and delicious, but it can also be found affordably at most grocery stores. When shopping for spinach, look for the darker leaves as those will have more Vitamin C in them.  Spinach is best when it is fresh and in a salad but can be cooked in a frying pan with some eggs or thrown into a green smoothie.

The point is: Get more spinach in your life.

Most notable nutrients per 100grams:

  • Vitamin K – 434% of RDA
  • Vitamin A – 55% of RDA
  • Folate – 37% of RDA
  • Magnesium – 22% of RDA

8. Blueberries

If you’re looking for a lot of antioxidants and anti-inflammatory nutrients in your diet in a sweet and delicious way, eat blueberries.

The antioxidant profile of blueberries is outstanding, and they contain all sorts of phytonutrients such as anthocyanins, hydroxycinnamic acids, hydroxybenzoic acids, flavonols, and others.  Blueberries should be consumed fresh when possible.

They make for a great snack and can be frozen safely without losing nutrient quality.

Most notable nutrients per 100grams:

  • Vitamin K – 25% of RDA
  • Manganese – 20% of RDA
  • Vitamin C – 13% of RDA
  • Fiber – 10% of RDA

9. Coconuts

Coconuts, similarly to whole eggs, were wrongly demonized by old media for containing fat, specifically saturated fat.

Now we know for a fact that saturated fat does not clog the arteries and is harmless.  In fact, saturated fat has been shown to improve the immune system, brain function, and hormonal profile, and coconuts are one of the healthiest sources to get it from.

For more information, see our article: 10 Astonishing Facts About Coconut Oil + 25 Everyday Uses

Most notable nutrients per 20grams (20grams vs. 100grams because it should be rare that you get more than that):

  • Saturated Fat – 30% of RDA
  • Iron – 7% of RDA
  • Manganese 25% of RDA
  • Copper 8% of RDA

10. Broccoli

broccoli is one of the healthiest foods on the planet

Broccoli is best known for its cholesterol-lowering benefits and the ability to detoxify the body.

You might have hated it as a kid, but broccoli is one of the healthiest vegetables you can eat.  It is the quintessential side dish for a healthy meal, but be careful when dining out.  Excess butter and cheese are often added to enhance the flavor.  This turns a healthy side dish into a calorie nightmare.

The best two options for consumption are eating it raw on a salad or steaming it and adding some light salt.

Most notable nutrients per 100grams:

  • Vitamin K – 173% of RDA
  • Vitamin C – 90% of RDA
  • Chromium – 39% of RDA
  • Folate – 28% of RDA

11. Quinoa

Pronounced ‘Keen’-wa,’ not ‘Quin-oh-ah.’ Eradicating grains from diets has become a popular trend in recent years.

Whether or not you choose to do this, quinoa is a safe alternative from grains and tastes incredible when cooked right.

What makes it so different from other grains is not just the taste, but the fact that it contains all of the essential amino acids to make it a complete protein.  This is something unheard of in the grains community, and while quinoa is not technically a grain, it closely mirrors the consistency and cooking process of rice.

It also contains antioxidants, is a great source of healthy carbohydrates, and is gluten-free.

Most notable nutrients per 100grams:

  • Copper – 25% of RDA
  • Phosphorous – 25% of RDA
  • Magnesium – 20% of RDA
  • Fiber – 12% of RDA

12. Dark Chocolate (Cacao)

Life is tough, and it’s about to get a lot tougher knowing that there is a form of chocolate out there that is actually good for your health.

While it is common knowledge that high-quality dark chocolate (85% cocoa and up) is good for the body, many people don’t know it’s high in iron. Keep this chocolate ready next time you’re feeling any serious sugar cravings.

The best place to get your dark chocolate fix is with Green and Black’s Organic Chocolate Bars. They are very high quality, and you’ll notice you only need 1-2 squares to feel satisfied.

Save this food for those moments of weakness when craving a sugary dessert!

Most notable nutrients per 100grams:

  • Iron – 67% of RDA
  • Fiber – 33% of RDA
  • Magnesium – 58% of RDA
  • Manganese – 98% of RDA

13. Asparagus

Asparagus

This is just one of those foods that needs to be making it onto your plate on a regular basis.

It makes for a great side dish with salmon or any kind of lean meat.  Plus, it is absolutely loaded with antioxidants and anti-inflammatory nutrients.  The best way to cook it is to steam it (locks in the flavor) or grill it.  Note that it doesn’t keep when frozen, so wrap the stems in a damp paper towel and place it in the fridge.

Most notable nutrients per 100grams:

  • Vitamin K – 60% of RDA
  • Folate – 42% of RDA
  • Copper – 17% of RDA
  • Vitamin B1 – 14% of RDA

14. Almonds

Need a healthy snack on the go or while you’re at work?

A handful of almonds is one of the best choices.  Just make sure to get raw almonds and not the ones that are covered in salt or sugar and cooked in oil. Almonds have been shown to reduce bad cholesterol, help brain function, prevent heart attacks, and strengthen bones and teeth.

Just like whole eggs, almonds contain a considerable source of biotin that will help keep your skin looking younger.

Most notable nutrients per 100 grams:

  • Vitamin B2 – 59% of RDA
  • Biotin – 207% of RDA
  • Vitamin E – 155% of RDA
  • Manganese – 101% of RDA

15. Sweet Potatoes

Sweet potatoes have come storming up the superfood ladder and are here to stay.

They have a powerful mixture of nutrients and can add quite a bit of flavor to an otherwise boring meal.  Classified as a tuber, sweet potatoes bridge the gap between being a healthy starch and a vegetable.

Especially if you’re participating in an active exercise regimen, carbohydrates rich in micronutrients and fiber become especially important.

Mash them, broil them, or bake them… Just make sure to eat them regularly.

Most notable nutrients per 100 grams:

  • Vitamin A – 410% of RDA
  • Vitamin C – 107% of RDA
  • Pantothenic Acid – 75% of RDA
  • Vitamin B6 – 73% of RDA

16. Cabbage

cabbage is a healthy food that will help you lose weight

Cabbage has cholesterol-lowering benefits and plenty of fiber to help the digestive tract, but what makes it special is its source of Sinigrin.

Sinigrin has received notable recognition in cancer prevention research. Ingestion of this ingredient has been shown to help prevent bladder, colon, and prostate cancers. Be careful not to cook it too long if you’re interested in its cancer preventative qualities. Make sure to steam it and/or cut it into small pieces when cooking.

Most notable nutrients per 100 grams:

  • Vitamin K – 59% of RDA
  • Vitamin C – 44% of RDA
  • Vitamin B6 – 13% of RDA
  • Manganese – 9% of RDA

17. Raspberries

If you’re looking to lose a few pounds, raspberries should be making it into your diet.

Raspberries are known to have high concentrations of antioxidants and help fight aging, but there are also some remarkable studies on their effect on metabolism. Raspberry ketone helps improve the metabolism of fat cells in the body and will help burn fat faster.

They also contain rheosmin, which helps decrease enzyme activity and decreases the absorption of fat.

Most notable nutrients per 100 grams:

  • Vitamin C – 38% of RDA
  • Manganese – 35% of RDA
  • Fiber – 27% of RDA
  •  Vitamin K – 8% of RDA

 18. Garlic

Like lemons, garlic is not a typical food that you would eat by itself, but its health benefits are too great not to mention on this list.

Garlic is an allium vegetable and, as so, provides a rare and different nutrient that people need on a daily basis. Consumption of allium has many benefits, including an improved cardiovascular system, anti-inflammatory effects across the entire body, antiviral benefits, and cancer prevention (renal specifically).

It also helps metabolize iron more efficiently, so women especially should make sure they consume it often.

Most notable nutrients per 100 grams:

  • Manganese – 60% of RDA
  • Vitamin B6 – 55% of RDA
  • Vitamin C – 43% of RDA
  • Copper – 39% of RDA

 19. Black Beans

black beans are a healthy food high in iron

Black beans are best known for their antioxidants and help with the digestive tract.

They also help with blood sugar regulation and are a great side dish for almost any meal.  They are digested slower than other foods, giving you long-lasting energy throughout the day.

Avoid canned items.  Buy the dry beans, and cook them in water for a healthy and delicious side or throw them on top of a salad.

Most notable nutrients per 100 grams:

  • Molybdenum – 200% of RDA
  • Folate – 43% of RDA
  • Fiber – 37% of RDA
  • Copper – 30% of RDA

 20. Watermelon

Similar to tomatoes, watermelon contains the antioxidant Lycopene, which has powerful effects on preventing certain types of cancer.

Also, another huge health benefit comes from its name (water-melon).  Watermelon is full of water, is extremely hydrating, and makes for a great low-calorie snack that is full of nutrients.

Most notable nutrients per 100 grams:

  • Vitamin C – 11% RDA
  • Pantothenic Acid – 8% RDA
  • Copper – 7%
  • Vitamin A – 7%

21. Pomegranates

This is another delicious snack item that is loaded with nutrition.

It has a long list of health benefits, including reducing inflammation, lowering blood pressure, protecting against prostate and breast cancer, helping to fight joint pain, lowering the risk of heart disease, and even improving memory.

They are also a powerhouse of antioxidants and contain a solid amount of fiber that will help your digestive tract.

Most notable nutrients per 100 grams:

  • Vitamin C: 30% of the RDA.
  • Vitamin K: 36% of the RDA.
  • Folate: 16% of the RDA.
  • Potassium: 12% of the RDA.

 22. Beets

What makes beets particularly special to a clean diet is the phytonutrients inside of them called betalains.

The betalains have been shown to provide detox support and be a powerful anti-inflammatory for your body.  When cooking them, the amount of time they are cooked will greatly reduce the number of nutrients and betalains inside of them.

That is why you should only steam them for around 15 mins before serving! Beets go great as a vegetable side dish to your main course or on your salad.

To preserve the maximum nutrients, try slicing them up on a salad or adding them to your smoothies.

Most notable nutrients per 100 grams:

  • Floate – 29% of RDA
  • Magnesium – 23% of RDA
  • Potassium – 22% of RDA
  • Fiber – 10% of RDA

23. Apples

apples are one of the healthiest foods on the planet

Last but never least, the almighty apple.  When they said “an apple a day keeps the doctor away,” they were onto something.  Apples are still one of the healthiest fruits on the planet.

They contain antioxidants, vitamins, minerals, and even pectin (which has been shown to reduce hunger).  You can also strategically eat apples when you know you’ll be hungry because they have been shown to curb cravings and give you better control over your diet.

Most notable nutrients per 100 grams:

  • Vitamin C – 14% of RDA
  • Magnesium – 23% of RDA
  • Potassium – 22% of RDA
  • Fiber – 10% of RDA

If you liked this article on the healthiest foods on our planet and are ready to build some long-term healthy eating habits, our 21-Day Fat Loss Challenge is the best place to start!

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Leave a comment below if you enjoyed this article on the healthiest foods on our planet or have any questions!

Cathy Dean

Hey y’all. My name is Cathy, a former junk-food loving carb-aholic turned nutrition and fitness enthusiast. Here at Avocadu, we believe that a nutrient-rich diet is EVERYTHING when it comes to your health and well-being. Our motto is “Healthy from the Inside Out”! As a Certified Keto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.

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2 replies on “23 Healthiest Foods On Our Planet”

Leah, great question! Unless you’re simply counting calories, forget the advice that egg whites are “healthier” than whole eggs! It’s complete rubbish. Dietary cholesterol (found in eggs) was once believed to be the culprit behind elevated levels of blood cholesterol due to poorly conducted scientific studies of the past. We now know that it’s saturated fats and trans fats that are the guilty party. Eggs were then victimized by the media and the health food industry, and they still fight this stigma today. Eggs have been proven by multiple recent studies to raise good cholesterol, lower bad cholesterol, and they contain a plethora of essential nutrients for the body.

I hope that helps!

Hey, y’all! I’m Cathy!

I’m SO excited you’re here! I’m super passionate about nutrition, and specialize in teaching others how to lose weight through healthy, low-carb eating. Here at Avocadu, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out. Learn more

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