Top 10 healthy foods of the world

Foods have so much variety in the world that it is often confusing which foods are healthy, which are less healthy and which are not so healthy foods. So considering this point and after several scientific evidences, following are listed Top 10 Healthy Foods which are commonly available everywhere in the world. So try to eat these Top 10 Healthy Foods and enjoy your good health:

1- APPLES

Apples are one of the most healthy foods in the world. These are very delicious and appetising. Apples are good source of Energy, Soluble Fibers, Vitamins and Minerals.

“An apple in a day keeps a doctor away“ is really a scientific proven proverb now. Apples are good for weight loss and glowing skin. Vitamin C in Apples is a strong Anti-Oxidant which reduces Aging Process. It also make synthesize gelatin which is very important for bone, joints and gums health.

Apples contains soluble fibers which lover blood cholesterol reduces the risk of Heart Disease. It is studied that people who eat one apple daily are almost 10% less prone to (oxidation reaction) damage to lungs. Apples are also helpful in reducing the risk of Cancer. That is why Apples are listed on Top 1 among Top 10 Healthy Foods in the world.

Ingredients/ 1 large Apple 242 g / 8 oz	Amount	% Daily Values
Energy	130 cal
Carbohydrates	25g
Dietary Fiber	5g	20%
Vit. C		8%
Potassium	260 mg	7%
Vit. A		2%
Calium		2%
Iron		2%
Protein	1g

Source = FDA

2- ALMONDS

Almonds are at position 2 among Top 10 Healthy Foods. Because many healthcare providers recommend Almonds as dietary support to Brain Functioning especially memory. Almonds are good source of energy.

They are helpful to reduce “Bad Cholesterol” also called LDL (Low Density Lipoproteins) which is responsible for many heart diseases.

Almonds have Calcium and Phosphorous which is very essential for building and maintaining cartilage and bones. Folate and Iron are essential components of Blood. So Almond can also helpful for Blood Deficiency Disorders (Anemia). A lot of minerals in Almonds are beneficial to maintain electrolyte balance and hydrated.

You can see Almond nutrition table below:

Nutrient	Unit	1 Value per 100 g
Water	g	4.41
Energy	kcal	579
Protein	g	21.15
Total lipid (fat)	g	49.93
Carbohydrate, by difference	g	21.55
Fiber, total dietary	g	12.5
Sugars, total	g	4.35
Minerals
Calcium, Ca	mg	269
Iron, Fe	mg	3.71
Magnesium, Mg	mg	270
Phosphorus, P	mg	481
Potassium, K	mg	733
Sodium, Na	mg	1
Zinc, Zn	mg	3.12
Vitamins
Thiamin	mg	0.205
Riboflavin	mg	1.138
Niacin	mg	3.618
Vitamin B-6	mg	0.137
Folate, DFE	µg	44
Vitamin A, IU	IU	2
Vitamin E (alpha-tocopherol)	mg	25.63
Lipids
Fatty acids, total saturated	g	3.802
Fatty acids, total monounsaturated	g	31.551
Fatty acids, total polyunsaturated	g	12.329
Fatty acids, total trans	g	0.015

Source = USDA

3- SALMON

One of the most healthy foods among sea foods is Salmon.

Salmon is a type of fish highly nutritious for keeping us healthy. Protein is a major part of our skin, hair, nails, muscle, bone, and internal organs.

It is a great source of Protein which is good for our skin, hair, nails, muscle, bone, and internal organs. Vitamin A in Salmon is 4% which is very important for Growth and Development, Immune System and good Vision.

Calcium, Vit. C and other minerals are helpful to building Strong Bones and Cartilages. It also provides Iron which is essential for producing Blood Hemoglobin.

Ingredients/ 1 large Apple 84 g / 3 oz	Amount	% Daily Values
Energy	290 cal
Total Fats	10g	15%
Cholesterol	70mg	23%
Sodium	55mg	2%
Potassium	430mg	12%
Protein	24g
Vit. C		4%
Vit. A		4%
Calium		2%
Iron		2%

Source = FDA

4- EGGS

Eggs are highly nutritious and are at number 4 among the Top 10 healthy foods because these are rich in Proteins which increases growth and development of Muscles and Bones.

Eggs have abundant quantity of most of Vitamins specially Vitamin D2 and D3 which are very essential to help formation of Bones. Deficiency of Vit. D can lead to Rickets in Children and Osteomalacia in adults.

Along with Vitamin D, Calcium is also found in eggs which is building block of Bones. About 2% of our body weight is composed of Calcium. Person having 100kg body weight must have 2kg Calcium in body. Deficiency of Calcium may lead to Osteopenia (Initial stage of Calcium Deficiency) and then Osteoporosis (Porous and thin Bones).

Nutrient	Unit	1 Value per 100 g
Water	g	76.15
Energy	kcal	143
Protein	g	12.56
Total lipid (fat)	g	9.51
Carbohydrate, by difference	g	0.72
Fiber, total dietary	g	0
Sugars, total	g	0.37
Minerals
Calcium, Ca	mg	56
Iron, Fe	mg	1.75
Magnesium, Mg	mg	12
Phosphorus, P	mg	198
Potassium, K	mg	138
Sodium, Na	mg	142
Zinc, Zn	mg	1.29
Vitamins
Vitamin C, total ascorbic acid	mg	0
Thiamin	mg	0.04
Riboflavin	mg	0.457
Niacin	mg	0.075
Vitamin B-6	mg	0.17
Folate, DFE	µg	47
Vitamin B-12	µg	0.89
Vitamin A, RAE	µg	160
Vitamin A, IU	IU	540
Vitamin E (alpha-tocopherol)	mg	1.05
Vitamin D (D2 + D3)	µg	2
Vitamin D	IU	82
Vitamin K (phylloquinone)	µg	0.3
Lipids
Fatty acids, total saturated	g	3.126
Fatty acids, total monounsaturated	g	3.658
Fatty acids, total polyunsaturated	g	1.911
Fatty acids, total trans	g	0.038
Cholesterol	mg	372

Source = USDA

5- BUTTER

Butters, derived from Grass Fed Cows, are healthy foods for maintaining essential fatty acids and vitamins in body. In addition to Lipids contents (approx 80%) Butter also contains Proteins, Sugar and Minerals in trace amount which are also healthful for our body. Among Vitamins, Vit. A and Vid. D are abundant which keeps our Vision and Bones healthy.

6- SPINACH

Due to leafy vegetables Spinach contains variety of essential food components that’s why Spinach is placed at top of vegetables and number 6 among Top 10 healthy foods. It is also rich in dietary fibers which increases digestion, lowers Cholesterol levels and help maintain Blood Pressure.

Spinach is rich with minerals; Calcium for Strong Bones, Iron for producing Hemoglobin (Hb), Magnesium for reducing Depression, Phosphorous for building Bones and Teeth, Zinc for enhancing male sex organs activity producing male sex hormones and Sodium/Potassium for maintaining Electrolyte Balance.

It also contains; Vit. C for collagen formation which helps in development of Soft Bones (Cartilages) and Joints, Niacin for lowering Cholesterol, Folate for improving Hb level, Vit. A for good Vision, Vit. E for improving male Sexual Activity and Vit. K for making proteins and involved in normal Blood Clotting.

Nutrient	Unit	1 Value per 100 g
Water	g	91.4
Energy	kcal	23
Protein	g	2.86
Total lipid (fat)	g	0.39
Carbohydrate, by difference	g	3.63
Fiber, total dietary	g	2.2
Sugars, total	g	0.42
Minerals
Calcium, Ca	mg	99
Iron, Fe	mg	2.71
Magnesium, Mg	mg	79
Phosphorus, P	mg	49
Potassium, K	mg	558
Sodium, Na	mg	79
Zinc, Zn	mg	0.53
Vitamins
Vitamin C, total ascorbic acid	mg	28.1
Thiamin	mg	0.078
Riboflavin	mg	0.189
Niacin	mg	0.724
Vitamin B-6	mg	0.195
Folate, DFE	µg	194
Vitamin A, RAE	µg	469
Vitamin A, IU	IU	9377
Vitamin E (alpha-tocopherol)	mg	2.03
Vitamin K (phylloquinone)	µg	482.9
Lipids
Fatty acids, total saturated	g	0.063
Fatty acids, total monounsaturated	g	0.01
Fatty acids, total polyunsaturated	g	0.165

Source= USDA

7- BEANS

Beans are rich in Proteins, Carbohydrates, Potassium, Fibers, Vit. A, Vit. C, Calcium and Iron which are very important components of healthy foods.

8- MILK

Milk is supposed to a complete healthy food because of its great composition. It contains not only Lipids, Proteins and Carbohydrates but also Vitamins and Minerals which are essential for Growth and Development.

9- AVOCADO

Avocado is incredibly rich in nutrition. It contains Carbohydrate and Proteins for energy and building Muscles. Avocado is stacked with high amount of Soluble Fibers which is good for Digestion and Lowering Blood Cholesterol, maintaining Blood Pressure. It can be used for Weight Loss programs incorporated in diet charts.

Avocado contains Potassium and Vitamins specially Vit. C, Vit. A and Vit. E which are essential for Biochemical Reactions in body. Avocado is packed with fatty acids and is amazing for moisturizing the skin. In addition to vitamin E, avocado contains potassium, lecithin, and many other nutrients that can nourish and moisturize the skin.

Ingredients/ 30 g / 1.1 oz	Amount	% Daily Values
Energy	85 cal
Carbohydrates	25g
Dietary Fiber	5g	20%
Vit. C		8%
Potassium	260 mg	7%
Vit. A		2%
Calium		2%
Iron		2%
Protein	1g

Source = FDA

10- BROCCOLI

After leafy vegetables, Broccoli is placed in top healthy vegetables. Broccoli contains nutritious elements like Carbohydrates, Proteins and also Dietary Fibers which are essential nutritional components of health.

High Dietary Fiber content with negligible amount of fats make it good fit for Weight Loss. Broccoli is loaded with Vit. C which is used for Scurvy (Disease in which red blood cells are decreased, Gums are swollen, turns black and bleeding occurs from mucous membranes).

It also contains Vitamin A and minerals like Potassium, Calcium, Iron and Sodium essential for proper functioning of Biochemical Reactions and make healthy body.

Ingredients/ 148 g / 5.3 oz	Amount	% Daily Values
Energy	45 cal
Carbohydrates	8g	3%
Protein	4g
Dietary Fiber	3g	12%
Vit. C		220%
Potassium	460 mg	13%
Vit. A		6%
Calium		6%
Iron		6%
Sodium	80mg	3%

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