Which foods are part of a healthy diet?

These are the top 10 healthiest foods

We all want a long and healthy life. The prerequisites for this are sufficient exercise, enough sleep, little stress and of course a healthy diet. This magazine article is about the latter. Because the selection of food in the supermarket is huge. It is often difficult to put exactly the food in the shopping basket that is particularly good for us.

So that your body is supplied with all the important nutrients, we provide you with the Top 10 Healthiest Foods in front. So, have your paper and pen ready for your next shopping list.

Healthy Foods - What Makes Them So Special?

Whether a food is healthy or unhealthy depends on a large number of factors. One of them is, for example, the ratio of nutrient density and energy density of the food. The nutrient density describes the number of vitamins, minerals and secondary plant substances present. It should be clear: the higher the number of nutrients, the higher the nutrient density - and that's good! At the same time, however, the energy density also plays a role. This should be as low as possible, which is the case when a food contains a lot of water and fiber with little sugar and fat. In general, the lower the number of calories, the lower the energy density.

In addition to what ingredients a food should have in order to be considered particularly healthy, what it is also important Not contains. Such components that (could) have a negative impact on our health should of course not be found in healthy foods. These include, for example, trans fats, saturated fatty acids, salt, cholesterol and animal protein from dairy products and meat.

The top 10 healthiest foods

Based on the above criteria, foods can now be divided into super healthy to super unhealthy. We provide you with the ten healthiest foods that should not be missing in your fridge.

1. Kale

Kale is rich in vitamins C, A and K and provides calcium, magnesium, copper, potassium and other nutrients at the same time.

Recipes with kale

2. Broccoli

Broccoli is one of the healthiest vegetables around. There are just 34 calories per 100 grams - perfect for every diet. At the same time, it provides 3 grams of protein and 2.6 grams of fiber, which ensure that you get full quickly and that your digestion runs optimally.

Broccoli is also rich in valuable antioxidants as well as vitamins C and K, folic acid, potassium and other minerals.

Recipes with broccoli

3. Dried tomatoes

Dried tomatoes contain lycopene and not a little of it - a whopping 45.9 grams per 100 grams. It also reduces the risk of many chronic diseases, such as cancer.

Recipes with sun-dried tomatoes

4. Apples

Even as children we were told: “An apple a day keeps the doctor away”. And there is actually something to it, but only if the bowl is also eaten. Because this is where three quarters of the valuable antioxidants and fiber are hidden. In addition, apples contain numerous vitamins, trace elements and minerals such as potassium.

Recipes with apples

5. Flaxseed

Flax seeds are great sources of omega-3 fatty acids. These protect the heart and strengthen the immune system. For example, two tablespoons in muesli or smoothie are enough to do something good for the body.

Flaxseed Recipes

6. Green tea

Numerous studies prove the positive effects of green tea on our health. The reason for this is the contained catechins - secondary plant substances that have an antioxidant effect, ie prevent “free radicals” from damaging the DNA.

Green tea recipes

7. Blueberries

If berries are the king of the fruit, then the blueberry is certainly the emperor. They have an extremely dense nutrient density and antioxidant capacity, which neutralizes “free radicals”.

Recipes with blueberries

8. High fat fish

Salmon, mackerel, herring, anchovies and sardines are among the healthiest animal foods, which is mainly due to the high content of the polyunsaturated omega-3 fatty acids EPA and DHA. In addition to the already mentioned protection for the heart and the strengthening of the immune system, they support a healthy cholesterol level and fight inflammation in the body.

Recipes with salmon

9. Walnuts

Walnuts are another source of healthy fatty acids and fiber. In addition, they are valuable suppliers of numerous vitamins and minerals such as folic acid, copper, vitamin E and phosphorus.

Recipes with walnuts

10. Legumes

Legumes include beans, lentils, chickpeas, as well as soy products and green peas. They provide protein, B vitamins and fiber and are also one of the best vegetable sources of iron.

Recipes with legumes

Got hungry already? Then be inspired by our top 10 healthiest foods. A healthy diet should also always be supplemented with exercise. At Gymondo you will not only find thousands of healthy recipes, but also a variety of varied fitness programs. Try it out today with your free trial week.

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Liesa Huppertz

Liesa loves a good mix of relaxing yoga and sweaty workouts. She is a fitness and nutrition expert and will help you with tips and tricks on all aspects of bodyweight workouts, nutrition and motivation to stay fit and healthy. Have a look at her blog.