We have rounded up 100 of the most amazing meals to help you look fit and stay healthy, what you eat plays a vital role in every part of your body, exercise and taking supplements would work but forever can’t be guaranteed as much as what you eat would.
Eating the right food will not just make you healthy but happier as well, hence we did curate a food list with different categories to help you choose the most suitable meal and add it to your diet routine.
Healthier food choices would be of great benefit to you, according to human nutrition reports, every food has it’s needed area on the body and you will be finding that carefully analyzed in this post.
Best Foods For A Healthier Skin
Everyone wants healthy skin and it is important to know that the first place that shows an unhealthy diet is your skin, here are a couple of amazing foods you definitely should have included in your food routine.
1. Red Peppers
One bell of red pepper contains 100% of vitamins needed daily and also some needed nutrients for your skin to glow, red pepper contributes a significant amount of fiber to your diet and it is also very rich in carotenoids which can help prevent wrinkles and increase blood circulation to your skin while helping it look more youthful and bright (1).
2. Brussels Sprouts
Brussels sprouts have many wonderful benefits to offer which are not limited to your skin alone, Brussel sprouts contain vita;l nutrients to keep your skin glowing and hydrated from the inside, there are many ways you can have it included in your diet plans, added to salads or made into a special recipe (2).
3. Citrus Fruits
Citrus fruits are just the most suitable fruits for healthy skin, every kind of citrus fruits comes with lots of benefits to the skin, citrus fruits are not just eaten alone but most are being used as facial masks and other beauty skincare products. The best citrus fruits to go for include oranges, lemon, tangerines, grapefruit, and pomelos (3).
4. Sweet Potatoes
Sweet potatoes are delicious and definitely worth being part of your food routine, it is quite healthy to other areas of the body as well but to be eaten in little quantity as it’s calory level might not be advisable in large quantity if you are trying to lose weight (4).
Staying healthy is definitely made better with blueberry, it’s delicious and easy to get, having it as a snack or embellishing your dinner with it would provide your skin with all the nutrients it needs to thrive and stay healthy (5).
6. Cottage Cheese
Cottage cheese is known as the perfect cheese for a good skin and it contains low fat which makes it even more suitable for a low-fat diet, other benefits are to be derived from cottage cheese, keep it in minimal though, the excess consumption of cottage cheese might cause you to gain extra pounds (6).
Mango is often referred to as a healthy skin booster, mango is rich in vitamin A which has many important functions in the body especially the eyes and skin. Adding mango to your diet shouldn’t be difficult, it’s quite a delicious and favorite tropical fruit that can be enjoyed fresh (7).
Carrot contains vitamin c which has healing properties for helping your skin recover faster from external wounds and keep it glowing during summer, a carrot is also very good for a clear vision, beta-carotene in carrots also reduces inflammation (8).
Salmon contains the highest concentration of omega 3 fatty acids on the fish, it also contains more of nutrients and minerals, it would serve as an excellent addition to your diet, salmon has no effect whatsoever and there are many delicious recipes you can make with salmon. Other fatty fishes like tuna, herring, and mackerel are also suitable for healthy skin (9).
10. Pumpkin Seeds
Pumpkin seeds are also known as pepitas and are a good source of magnesium, zinc, iron, and manganese. Pumpkin seed is high in antioxidants which makes it perfect for healthy and well-nourished skin. Pumpkin seed oil is also a good solution to many skin conditions (10).
Tomatoes are just the right food for brightening your skin, it’s well known for improving skin health, also essential for clearing pores, acne, soothe sunburn, fight cellular damage, revive dull skin and skin inflammation. Tomatoes also work wonderfully well as an astringent and improve facial features (11).
Best Foods For A Healthier Liver
Foods high in antioxidants are potents for reducing the risk of liver problems, enhance the liver performance and some other essential benefits in your body, here are some of the highest antioxidant foods for a healthy liver.
There are many health benefits associated with taking cranberries especially for your liver, it contains anthocyanins, which are antioxidants that provide the fruit with its beautiful red hue and most importantly anthocyanins are known for helping the body mostly the liver (12).
13. Oatmeal And Oats
Oatmeal is one very low-fat diet for losing weight and adding fiber to your diet, fiber is an important tool for digestion and oats especially is really good for the liver (13).
Cruciferous vegetables like broccoli are really essential for liver health and may increase the liver’s natural detoxification enzymes, help protect it from damage and improve blood levels of liver enzymes (14).
Almonds are highly rich in vitamin A which makes it really effective in maintaining a healthy liver, helps protect against liver disease and also almonds are packed with healthy fats and fiber which aids the liver in detoxifying the body, there are other benefits you can get from adding almonds to your diet plan (15).
Spinach is another vegetable that is highly effective in detoxifying the body and maintaining a healthy body, healthy spinach diet keeps the doctor away and every part of the body tends to benefit from the antioxidants contained in spinach (16).
Blueberries are not just delicious but highly beneficial, it contains antioxidants that cleanse the liver, all kins of berries contain antioxidants called polyphenols, which may help protect the liver from damage and keep other parts of the body healthy (17).
Garlic is another essential food for a healthy liver, it contains selenium a mineral that helps to detoxify the body and flush out toxins, some of its benefits also include: a clear and healthy skin, activate liver enzymes and improves vision (18).
Best Foods For Your Kidney
The kidney is another important organ within the body, some foods have been known from research to help the kidney function properly.
Cauliflower is high in folate, fiber, and vitamin C, it’s kidney-friendly and healthy, cauliflower is highly beneficial whether eaten raw, steamed or in soups (19).
20. Sea Bass
Sea bass contains healthy fats and omega 3 which eliminates the chances of metabolic abnormalities in the body, eating protein is important for a healthy kidney hence sea bass provides enough protein to make it part of your diet (20).
21. Red Grapes
Red grapes are quite sweet, really beneficial and kidney-friendly, consuming one red grape a day is considered to be effective in lowing cholesterol and keeping the doctor away. Additionally red grape is high in resveratrol, it is a type of flavonoid that has been shown to benefit heart health and protect against diabetes and cognitive decline (21).
22. Egg Whites
Substituting Eggs for meat will go a long way in aiding your kidney, it can an effective component of the renal diet for lowering phosphorus in the blood while maintaining a healthy albumin level (22).
Whole grains are pretty high in phosphorus but buckwheat is a healthy exception, it is a good source of fiber, vitamin B, magnesium, iron, and folate. Buckwheat is also gluten-free which makes it a healthy choice for the kidney and people with gluten intolerance (23).
24. Skinless Chicken
Rather than leave those flesh alone on your chicken, you might want to go for a skinless one as it seems to be more beneficial and healthy to your liver, skinless chicken requires no fuss and you can easily add it to your diet plan with many recipes to be made with it (24).
Onions should be part of every meal you eat, not for its savory taste, onions are excellent detoxifying food for you, keeps you healthy and away from the doctor, other benefits of eating onions include: reducing cholesterol levels, potent anti-inflammatory properties and it lowers heart disease (25).
Turnip is a natural source of calcium, which strengthens the bone and due to its low calory count, it’s highly beneficial to your overall health (26).
Best Foods For Healthy Weight Loss
You might have gained those extra pounds from eating unhealthy high-calorie foods however you can lose them with some low-calorie foods, just have the high-calorie foods substituted for some of the foods listed below.
As earlier stated salmon consists of many nutrients that overs lot’s of benefits in the body, one of which includes healthy weight loss due to it’s filling ability which stops you from overeating. Salmon can help control weight gain by reducing appetite, boosting metabolism rate and increasing insulin sensitivity (27).
Avocado burn fats at a higher rate than any other fat-filled food, it may cause your body to burn more calories after eating and can easily reduce your appetite and decrease your appetite to eat after a meal, avocados are quite delicious and are becoming more effective for healthy skin as well (28).
Nuts are also quite filling and easy to snack on, they are a good source of fats, fiber, and protein and this applies to all kinds of nuts, replacing processed nuts with walnuts or tree nuts can help reduce the risk of obesity and keep weight gain at bay (29).
30. Chia Seeds
According to research, 30 grams of fiber may help you lose as much weight as if you follow a complicated diet and this much fiber can be found in chia seeds. There are tons of delicious ways you can make chia seeds enjoyable. (30)
Grapefruits have been shown to be one of the best fruits for weight loss and serve other healthy benefits, grapefruits, grapefruits have always been in the diet trend and there have been no side effects recorded with this amazing fruit (31).
32. Full Fat Yogurt
Yogurt is packed full of protein, calcium and crammed with probiotics, not only can you lose some weight with full-fat yogurt, it provides many wonderful benefits for your gut health and promotes healthy weight loss (32).
33. Lean Beef
Lean Beef is weight-loss friendly, it provides fewer calories and protein compared to higher fat meat, losing fat is not always easy but with lean meat as part of your diet you might speed up the process (33).
Best Foods For Pregnant Women
Food invariably is one of the first things a doctor would warn a pregnant woman of, what to eat and what not to eat, below are just some of the foods that helps the baby develop well and the mother stay healthy.
Carrots are packed with beta-carotene which the body turns into vitamin A, it’s critical for the development of the baby’s bones, skin and organs and vision of the mother as well. It is also a good source of fiber, vitamin B6 and C (34).
Mangos are another great source of Vitamin C during pregnancy, it is rich in antioxidants and vital nutrients for the baby to develop properly, there are health benefits and side effects associated with eating mangos hence you should talk to your doctor for a proper diet plan (35)
To relieve vomiting and nauseousness during early pregnancy, banana is usually suggested, it is highly packed with vitamin C, potassium, vitamin B-6, fiber. the high fiber content can help relieve constipation as well (36).
37. Lean Meat
Lean meat is a good source of high-quality protein and can really help during pregnancy, it’s quite rich in iron, B vitamins, and choline which are all vital nutrients during pregnancy (37).
38. Leafy Greens
Leafy greens have been linked to helping burn fat during pregnancy and it’s a healthy source of fiber which aids digestion and relieve constipation during pregnancy (38)
39. Soy Foods
Soyfoods should not be neglected by a pregnant woman, it helps women manage their weight gain and maintain low cholesterol levels. It also helps prevent the development of diabetes during pregnancy by controlling blood glucose levels (39).
Best Foods to Eat If You Have Asthma
The cause of asthma varies but regardless of severe the case might be, what you eat can play a lot’s of healing roles in it, a couple of vital foods for improving asthma condition have been listed below and you should talk to your doctor for more advice on what to eat.
40. Flax Seeds
A healthy diet packed with antioxidants like flaxseed can help reduce the risk of asthma, studies did reveal that freshly ground flaxseeds or flaxseeds oil can cure acute asthma effectively as t=flaxseeds contain anti-inflammatory omega 3 fatty acids (40).
Ginger is just the spice you need in your meals, not just to get rid of asthma but due to its high antioxidant properties, it promotes a healthy gut and prevents bacteria from clogging the organs of the body (41).
Pomegranates are very essential and effective in the treatment of skin, hair and any organs condition, it offers a healthy dose of antioxidants that might help reduce inflammation in the guts (42).
A study from the University of Tel Aviv found that adding 30 milligrams of lycopene to daily diets improves their bodies’ ability to fight off asthma attacks, eating a balanced diet as tomatoes help improves asthma condition (43).
Best Foods For Longevity
The human body tends to find food more welcoming for staying healthy as this is natural hence before trying a drug for longevity, here are a couple of amazing foods you can easily add to your diet plan with no side effects.
Mushrooms are rich in protein, for longevity, doctors recommend eating mushrooms like White Button Mushroom (Agaricusbisporus), Shiitake Mushroom (Lentinula edodes), Oyster Mushroom (Pleurotus ostreatus), Porcini Mushroom (Boletus edulis), Maitake Mushroom (Grifola frondosa. These mushrooms have been known to improve health, preserve youth and increase longevity (44).
The benefits to be derived from avocado makes it an essential food to always have at hand, eating avocado twice a week would surely keep the doctor away and evidence also shows that eating avocado can help add years to your life (45).
Legumes are another food you did not expect to be so enriching and beneficial, the research did find that 20% of legumes eaten in a day could extend one’s life 8% (46).
47. Plums And Prunes
Plums and prunes are impressively high in nutrients, both contain high antioxidants for keeping the body energized and healthy, it helps lower the sugar in the blood and eating this once a week will relieve constipation as well (47).
48. Dark Chocolate
Dark chocolate is not just delicious and found to give energy but this is believed to be really good at extending life span, this should not be consumed in excess though (48).
Turmeric is an amazing spice that nourishes the body, it has been consumed and used as medicinal purposes for years and you would love the superb sweet scent that comes with it when used to prepare a meal (50).
50. Greek Yogurt
Greek yogurt contains very low calory and it has been loved for years for keeping fit and keeping your sugar level under control, researchers discovered that the bacteria, L. bulgaricus, in yogurt was associated with better health and longevity (51).
Best Foods For A Hangover
Most hangovers won’t give you the feeling you were hoping for and when that happens, a way to get it under control would be needed, here are some no-fuss foods you can try.
A hangover is something that would occur at least once in every human’s life and research has shown that cucumber might be a good option when you want to keep your alcohol level under control. It’s quite healthy and effective too (52).
You can’t turn back and undo the drinks you have taken but you can keep it at bay with crackers, it helps limit the compounds causing the hangover (53).
53. Chicken Noodle Soup
Chicken noodle soup is perfect for rehydrating during a handover due to its high sodium content, it is now a popular remedy for a hangover (53).
When you are hungover and need to get a clear mind as soon as possible then you can easily find oranges to help do that, it’s rich in vitamin C which may help you from losing glutathione which is an antioxidant that helps rid your body of alcohol (54).
Asparagus can help cure a hangover by breaking down the alcohol in your system and also protect your liver from damages, it can be eaten raw or steamed for fast results (55).
56. Coconut Water
Hydration is key to hangover hence coconut water as a great hangover remedy, Coconut water contains a substance called electrolytes. One cup (240 ml) of coconut water has 11% and 17% of the DVs for sodium and potassium respectively (56).
57. Green Tea
Green tea is another easy to go to for a solution to a hangover, nothing dramatic about taking green tea, you can enjoy it as a cold ice tea or warm to achieve its aim (57).
Best Foods For Bloating
Bloating can play such havoc on the mood, the feeling of feeling full when in actual fact you are not, what you eat can help release that excess water which seems to be causing you to feel bloated.
Celery is a crunchy veggie with lots of benefits, it helps to flush out the excess water your body is retaining, aids the digestive system and relieves you of constipation. There are many ways you can enjoy celery (58).
Shrimp can be a really delicious delicacy and beneficial for bloating as well, it helps flush out excess water and aids constipation too which in the process relieves you of a bloated tummy (59).
Zucchini contains anti-inflammatory properties that relieve you of a bloated stomach, toss zucchini in your salad or add it to a healthy meal and you did still enjoy its benefits (60).
Artichokes contain fiber, add artichoke hearts to salads, pasta, or simply grill them whole and dip them in yogurt-dill sauce or toast, whichever way it’s made can help relive the extra waste and gas from the body (61).
Eating a cantaloupe is equivalent to taking a glass of water, it keeps you hydrated and flushes out excess water in the body and it also contains more potassium than any other melons (62).
63. Brown Rice
Brown rice is packed full of soluble fiber that can relieve the body from bloating, it’s a great choice to other rice and contains fewer calories too (63).
Apples are a great source of antioxidants and vitamins which aids bloating, it contains a healthy dose of fiber to aid digestion and help you stay healthy (64).
Best Foods For Brain Health
The brain benefits from what you eat just like the other parts of the body, there are some main foods though that plays lots of important roles in the brain and some of it is listed below.
There is scientific evidence backing up how really effective peanuts is for a healthy brain, it improves specific mental tasks such as concentration and memory (65).
The evidence did show that a good diet plan that includes broccoli can help in retentive memory and a healthy brain, this is also a very beneficial vegetable (66).
Kale is another healthy food for the brain, its high in Vitamin and other healthy nutrients for the brain, it is considered a superfood for the braid (67).
Just like how beneficial salmon is, so does a mackerel, it has many benefits to offer to be a fatty fish which is high in omega 3 fatty acids. Mackerel increases blood flow in the brain and better cognitive and thinking abilities (68).
Blackcurrants deserve more analysis than it’s getting, it is quite healthy for the brain, it reduces inflammation throughout the body (69).
This is well-known concentration aid, many drinks it to stray awake and keep the brain active, it’s really potent and should not be taken in excess and beyond using it to stay awake, the study did show caffeine may also increase the brain’s capacity for processing information (70).
71. Whole Grains
Eating whole grains can help improve one’s memory and also benefit from the effects of vitamin E, it plays a role in keeping the brain healthy (71).
72. Red Wine
Red wine could play a lot of role in keeping your brain healthy as well, it contains properties that keep the mind active but not to be consumed in excess as the excess of it dull the senses instead (72).
Best Foods For An Ulcer
There used to be a belief that some certain foods can cause an ulcer however there really are some foods ulcer patients would be advised to stay away from while below are the best foods to lower the amount of acid in your system.
Eating certain foods like a pear can help reduce the ongoing inflammation from an ulcer, it has a beneficial effect on the whole body as well (73).
Kefir has enough fiber to give you relief from an ulcer, it can lower the amount of acid in your system and plays an important role in wound healing (74).
Cinnamon has an antibacterial property which makes it perfect for ulcer, it’s packed full of antioxidants that are beneficial to your overall health (75).
Tofu is another healthy food to add to your diet plan, not only is tofu good for reducing the risk of an ulcer but contains low calories and other nutritious benefits for staying healthy and active (76).
Another food to add to this list is an egg, it contains many nutrients for reliving the body of inflammations and also contains protein which is effective for preventing another ulcer (77).
Honey can easily be a part of an everyday diet without causing any harm to the body provided its original honey, it has anti-bacterial properties for getting rid of an ulcer (78).
Best Foods For A Healthy Gut
A healthy gut requires healthy food, a friendly bacteria food is needed most to ensure this and it can be found in the foods listed beneath.
Sourdough is an excellent source of friendly bacteria, it might be old fashion today but really effective for a healthy gut and it’s more digestible than regular bread and also the energy releases slowly. It makes fantastic toast too (79).
Almonds have good probiotic properties which makes them more healthy to your gut, pretty high in fiber and full of fatty acids and polyphenols. almonds make a healthy snack at any time of the day (80).
The body needs fiber like kefir which is healthy to the gut system, it’s a probiotic drink that clears the gut of unhealthy bacteria, it makes a great addition to salad dressing, smoothies, and soups (81).
Kimchi is a Korean specialty of fermented vegetables that can be a great source of probiotics which in turn aids the gut system get rid of unhealthy bacteria (82).
Peas are full of soluble and insoluble fiber which is exactly what your gut needs to stay healthy and well balanced, there are many ways peas can be made into a delicious meal or add to stir-fries or salad (83).
84. Brussels Sprouts
Brussels sprouts contain the exact kind of fiber the gut needs to thrive and stay healthy, this reduces the risk of an unhealthy gut system, it contains other nutritious benefits as well (84).
Asparagus is a good source of fiber and minerals for a healthy system, it contains sulfur compounds which help combat unhealthy bacteria (85).
Artichoke is another healthy bacteria food you should give a try, it contains other benefits as well, one of which has been stated earlier (86).
87. Roquefort Cheese
Roquefort cheese is a French cheese that will give your gut bacteria a healthy boost but is to be eaten in moderation, you have it added to your salads or sourdough (87).
Best Foods For Your Bone And Knee Strengthening
Eating a healthy diet that contains calcium and other bone-strengthening nutrients will keep the doctor away while participating in aerobic and resistance training exercises.
Cherries are really high in antioxidants which reduces the rate of cartilage breakdown, it is difficult to get all the needed nutrients from one food but high nutrients fruits like cherries would go a long way in providing enough calcium and iron for bone and knee strengthening (88).
Walnut is one enjoyable snack and comes with other interesting health benefits, it promotes the formation of the bones and gives strength to exercise properly (89).
Kale is quite healthy and vital for bone and knee strengthening, eating plenty of it in a healthy way can reduce this of muscles and bone pain (90).
Garlic can help reduce the risk of joint inflammation, it’s quite healthy and including it in your meal provides other beneficial purposes as well (91).
This super vegetable contains lots of antioxidants for your bone and other body organs, it can be added to your salad, soup or made into a delicacy you can enjoy (92).
Apples reduce inflammation in the bones, make the body more active and it can be a really delicious snack for dinner or before breakfast (93).
94. Chia Seeds
The importance of chia seeds couldn’t be stressed well enough not for bone health alone but chia seeds can help you lose those extra pounds, stay healthy and active (94).
Pineapple isn’t exactly lots of people’s favorite but the benefits to be derived from it might change your mind, it is rich in antioxidants that offer relief from joint pain (95).
Grapefruit contains vitamin C and bioflavonoids, which works to reduce inflammation and strengthen your bone cartilage. Ensure to go for red grapefruit as it’s a richer source of antioxidants than the yellow one (96)
Doctor’s have always stressed on the importance of drinking a glass of warm milk every morning, milk is rich in calcium which improves bone health and reduces the risk of joint pain (97).
Half a cup of rich calcium filled tofu contains more than 800 milligrams of calcium for strengthening your bone and knees, it is a highly nutritious food which consists of important nutrients like vitamin, calcium, iron, protein and other needed nutrients (98).
99. Pine Nuts
Eating nuts can be good for osteoarthritis and rheumatoid arthritis condition, any kind of nuts would do just fine however pine nuts are known to be more healthy and comes with a sweet crunchy taste but to be eaten in moderation (99).
100. Dried Apricots
Dried apricots can play a major role in bone and knee strengthening, the body and bones need enough calcium and vitamin D to stay healthy and apricot can also provide vitamin D and calcium, which may help to strengthen the bones. IT can also help build up bone density (100).
Lot’s of research has pointed towards food as the fastest means to maintain and control a healthy lifestyle, a balanced diet with the right fitness process will not only keep your mind and body active and healthy but hair and skin also gets to benefit immensely from it, a proper calory count should be kept regardless of the healthy food selected as some of the listed foods has it’s specific calory counts.
Read more on healthy eating and its benefits:
- 7 Foods That Are Bad For Your Waistline
- 7 Healthy Foods That Soothe Menstrual Cramps
- 10 Memory Boosting Superfoods That Will Boost Your Brain Power
- 6 Foods That Reduce Bloating And Helps Flatten Your Stomach
- 5 Foods That Support Rapid Hair Growth In Women
- 9 Healthy Foods That Boost Your Libido
- 22 Healthy Foods to Eat When Sick