New York: 27-12-2025] A healthy nutrition rich diet is the base of our body’s long-term wellness. As better nutrition protects us against chronic diseases such as heart disease, diabetes, and cancer. By combining the World Health Organization (WHO) main nutritional principles, the American Heart Association (AHA) heart-healthy habits, and traditional healthy food information. We are presenting below all inclusive list of 51 nutrition rich super foods, which you can add in your daily diet and create a sustainable eating plan for betterment of physical and mental health.
Following are the list of the 50 super healthy food for easy healthy diet plan reference.
1–6: Fruits and Berries Fruits and berries are one of the popular healthy food because they are sweet, nutritious, and require no preparation and are packed with high Vitamin C.
1. Apples: High in fibre, vitamin C, and various antioxidants to help improve immunity.
2. Avocados: Unique for their high content of healthy fats, low in carbs, and also are high in fibre and potassium.
3. Bananas: One of the world’s best sources of potassium, vitamin B6, and fiber.
4. Blueberries: are the most powerful sources of antioxidants globally.
5. Oranges: Famous for vitamin C, fibre, and antioxidants.
6. Strawberries: Highly nutritious and low in both carbs and calories, packed with vitamin C and manganese.
7. Eggs: Traditionally eggs was criticised for higher cholesterol, but after recent scientific research they are now considered as one of the most nutritious and healthy food available on the planet, which provides high-quality protein and essential nutrients.
8–10: Meats Unprocessed, and better cooked fresh meat can be added as a healthy part of your diet.
8. Lean Beef: It is One of the best sources of protein and iron rich food item.
9. Chicken Breasts: Low in fat and calories but extremely high in protein best for healthy weight gain diets.
10. Lamb: Usually grass-fed lamb meat is healthy and having a high in omega-3 fatty acids than regular grain-fed animals meats.
11–16: Nuts and Seeds : These are crunchy, filling, and loaded with important nutrients like magnesium and vitamin E.
11. Almonds: Packed with vitamin E, antioxidants, magnesium, and fibre are one of the best healthy food item for your daily routine diet.
12. Chia Seeds: Incredibly nutrient-rich, a single ounce of chia seeds contains 11 grams of fibre.
13. Coconuts: Loaded with healthy fibre and medium-chain triglycerides (MCTs).
14. Macadamia Nuts: High in healthy monounsaturated fats.
15. Walnuts: Highly nutritious and rich in fibre and minerals.
16. Brazil Nuts: A main source of selenium, which supports better body thyroid function.
17–26: Vegetables: Calorie rich vegetables are among the world’s most popular sources of healthy nutrients.
17. Asparagus: Low in carbs and calories but loaded with vitamin K.
18. Bell Peppers: High in vitamin C and antioxidants.
19. Broccoli: One of the best cruciferous vegetable that is an excellent source of fibre, vitamins C and K.
20. Carrots: Extremely crunchy and loaded with nutrients like fibre and vitamin K.
21. Cauliflower: A versatile vegetable used to make healthy food alternatives like cauliflower rice if you are on weight loss diet.
22. Cucumber: Very low in carbs and calories, consists mostly of water.
23. Garlic: Contains allicin, which has potent biological effects and improves heart health.
24. Kale: One of the most nutrition rich foods available, high in vitamins C and K.
25. Onions: Add flavours to many dishes and contain several bio-active compounds Vitamin C, B vitamins (like B6 and folate), minerals (potassium, manganese, calcium), fibres, and potent antioxidants such as quercetin and sulphur, which support immunity, digestion, heart health and reduce critical disease threat
26. Tomatoes: Technically tomatoes are a fruit, but usually categorized as a vegetable, those are high in potassium and vitamin C.
27–32: Fish and Seafood: Seafood is rich in iodine and omega-3 fatty acids, nutrients many people lack.
27. Salmon: A fatty fish popular for its high contains of omega-3s and vitamin D.
28. Sardines: Tiny, oily fish that are among the most nutritious foods you can eat.
29. Shellfish: Including clams, mollusks, and oysters, very high in vitamin B12 and zinc.
30. Shrimp: Low in fat and calories but high in protein and selenium.
31. Trout: Another healthy freshwater oily fish.
32. Tuna: Very low in fat and calories and high in protein better if you are looking for a perfect healthy weight loss diet food then it must be on your menu.
33–35: Grains: Whole grains provide various micro-nutrients and fibre.
33. Brown Rice: A nutritious staple that provides fiber, vitamin B1, and magnesium.
34. Oats: Loaded with nutrients and powerful fibres called beta glucans.
35. Quinoa: A pseudo cereal which is high in fiber and magnesium and is a complete healthy food protein source.
36–39: Legumes: Legumes are a great plant-based source of protein.
36. Green Beans: Also called as string beans, popular and high in healthy nutrients.
37. Kidney Beans: Loaded with fiber and various vitamins and minerals.
38. Lentils: High in fibre and one of the best sources of plant-based protein for better body energy.
39. Peanuts: it technically under a legume category, and they are high in nutrients and antioxidants for better body nutrition.
40–42: Dairy: For those who can tolerate it, dairy is a healthy source of various important nutrients.
40. Cheese: Incredibly nutritious, a single slice may offer the same nutrients as a cup of milk.
41. High Fat Milk: High in vitamins, minerals, quality animal protein, and healthy fats.
42. Yogurt: Made from milk fermented with gut friendly bacteria, has the gut friendly probiotic benefits and body cooling effects.
44–45: Fats and Oils:
43. Clarified & regular Butter from grass-fed cows: High in important nutrients, including Vitamin K2, better for body immunity improvement.
44. Coconut Oil: Contains MCTs and helps in better weight management.
45. Extra Virgin Olive Oil: One of the most healthiest cooking oil known over other traditional cooking oil, high in heart-healthy monounsaturated fats better for low body cholesterol oil needs for better heart health.
46–49: Tubers and Others Root Vegetables:
46. Potatoes: Loaded with potassium and almost every nutrient you need to revive your body energy.
47. Sweet Potatoes: Among the most delicious starchy foods, high in antioxidants.
48. Apple Cider Vinegar: Popular in the natural health community, can help lower blood sugar levels and helps in weight control.
49. Dark Chocolate: Loaded with magnesium and one of the most powerful sources of antioxidants helps our body to increase its immunity.
50-51: Water & Healthy Juices:
50. Water: our body consists of 70% of water, makes drinking enough water in a day helps to make you more healthy and fit, as per research at least 7 to 8 glasses are healthy considered for an adult.
51. Juices: Healthy fruit and vegetable juices helps in providing our body more energy in a liquid forms, therefore adding more liquids in your diet helps a lot.
The WHO Core Principles of a Healthy Diet
According to the WHO, a healthy diet is about balance and healthy basic eating habits.
Prioritize Plant based diet: Eating a wide variety of fruits and vegetables helps in lowering the risk of obesity, stroke, and heart disease like chronic diseases.
Watch the Fats: Total fat intake should stay below 30% of your total energy requirement. Change saturated animal fat based food for unsaturated vegetable oils (olive, sunflower, or soy oil).
Limit Sugar consumption: Sugars should be less than 10% of your total weekly diet and energy requirements.
Reduce the Salt: Keep salt intake to less than 5g per day (one teaspoon) to prevent hypertension like health issues.
American Heart Association (AHA) – Healthy Habits for Life
The AHA emphasizes that healthy eating is about a long-term habits, not just single meals. Their Healthy for Good initiative highlights several important strategies.
Add Colourful food in your diet: Adding fresh and colourful fruits and veggies to ensure getting various vitamins and minerals and also enhance eating experience.
Choose Healthy Proteins: Prioritize beans, nuts, fish, lean meats, and low-fat dairy based foods.
Eat and Cook Food at Home: Learning basic cooking skills allows you to control salt and sugar levels and promotes more healthy and fresh food routinely.
Mindfulness about Processed food: Choose low processed foods diet and read labels for the Heart healthy food contains.
Social Connection: The AHA’s Together Tuesdays program encourages eating with family together which helps to nourish your mental ability along with your physical health.
Healthy living is a journey of small step, starts with healthy food eating choices and following a healthy routine including daily workouts and meditation. By following the food diet balance, focusing on heart-healthy habits can build a lifestyle that well nourishes your body.
