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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-TOP 10 HEALTHY FOODS

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 ozAmount% Daily Values
Energy130 cal
Carbohydrates25g
Dietary Fiber5g20%
Vit. C8%
Potassium260 mg7%
Vit. A2%
Calium2%
Iron2%
Protein1g

Source = FDA

2- ALMONDS

Almonds-TOP 10 HEALTHY FOODS

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:

NutrientUnit1 Value per 100 g
Waterg4.41
Energykcal579
Proteing21.15
Total lipid (fat)g49.93
Carbohydrate, by differenceg21.55
Fiber, total dietaryg12.5
Sugars, totalg4.35
Minerals
Calcium, Camg269
Iron, Femg3.71
Magnesium, Mgmg270
Phosphorus, Pmg481
Potassium, Kmg733
Sodium, Namg1
Zinc, Znmg3.12
Vitamins
Thiaminmg0.205
Riboflavinmg1.138
Niacinmg3.618
Vitamin B-6mg0.137
Folate, DFEµg44
Vitamin A, IUIU2
Vitamin E (alpha-tocopherol)mg25.63
Lipids
Fatty acids, total saturatedg3.802
Fatty acids, total monounsaturatedg31.551
Fatty acids, total polyunsaturatedg12.329
Fatty acids, total transg0.015

Source = USDA 1

3- SALMON

Salmon-TOP 10 HEALTHY FOODS

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 ozAmount% Daily Values
Energy290 cal
Total Fats10g15%
Cholesterol70mg23%
Sodium55mg2%
Potassium430mg12%
Protein24g
Vit. C4%
Vit. A4%
Calium2%
Iron2%

Source = FDA

4- EGGS

Eggs-TOP 10 HEALTHY FOODS

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).

NutrientUnit1 Value per 100 g
Waterg76.15
Energykcal143
Proteing12.56
Total lipid (fat)g9.51
Carbohydrate, by differenceg0.72
Fiber, total dietaryg0
Sugars, totalg0.37
Minerals
Calcium, Camg56
Iron, Femg1.75
Magnesium, Mgmg12
Phosphorus, Pmg198
Potassium, Kmg138
Sodium, Namg142
Zinc, Znmg1.29
Vitamins
Vitamin C, total ascorbic acidmg0
Thiaminmg0.04
Riboflavinmg0.457
Niacinmg0.075
Vitamin B-6mg0.17
Folate, DFEµg47
Vitamin B-12µg0.89
Vitamin A, RAEµg160
Vitamin A, IUIU540
Vitamin E (alpha-tocopherol)mg1.05
Vitamin D (D2 + D3)µg2
Vitamin DIU82
Vitamin K (phylloquinone)µg0.3
Lipids
Fatty acids, total saturatedg3.126
Fatty acids, total monounsaturatedg3.658
Fatty acids, total polyunsaturatedg1.911
Fatty acids, total transg0.038
Cholesterolmg372

Source = USDA 2

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.

NutrientUnit1 Value per 100 g
Waterg91.4
Energykcal23
Proteing2.86
Total lipid (fat)g0.39
Carbohydrate, by differenceg3.63
Fiber, total dietaryg2.2
Sugars, totalg0.42
Minerals
Calcium, Camg99
Iron, Femg2.71
Magnesium, Mgmg79
Phosphorus, Pmg49
Potassium, Kmg558
Sodium, Namg79
Zinc, Znmg0.53
Vitamins
Vitamin C, total ascorbic acidmg28.1
Thiaminmg0.078
Riboflavinmg0.189
Niacinmg0.724
Vitamin B-6mg0.195
Folate, DFEµg194
Vitamin A, RAEµg469
Vitamin A, IUIU9377
Vitamin E (alpha-tocopherol)mg2.03
Vitamin K (phylloquinone)µg482.9
Lipids
Fatty acids, total saturatedg0.063
Fatty acids, total monounsaturatedg0.01
Fatty acids, total polyunsaturatedg0.165

Source= USDA 3

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-TOP 10 HEALTHY FOODS

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-TOP 10 HEALTHY FOODS

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 ozAmount% Daily Values
Energy85 cal
Carbohydrates25g
Dietary Fiber5g20%
Vit. C8%
Potassium260 mg7%
Vit. A2%
Calium2%
Iron2%
Protein1g

Source = FDA

10- BROCCOLI

Broccoli-TOP 10 HEALTHY FOODS

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 ozAmount% Daily Values
Energy45 cal
Carbohydrates8g3%
Protein4g
Dietary Fiber3g12%
Vit. C220%
Potassium460 mg13%
Vit. A6%
Calium6%
Iron6%
Sodium80mg3%

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Dilshad Zaman

Dilshad Zaman is professionally qualified Doctor of Pharmacy and Master in Business Administration. He loves to write articles on various topics including health, life style, business, news, and technology. Dilshad Zaman is editor and publisher of https://dizwa.com

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