What is the absolute healthiest thing you can eat?

According to a 2025 umbrella review published in Advances in Nutrition, a diet rich in nuts, whole grains, fruits, vegetables, and fish is associated with reduced all-cause mortality and a longer life. But can we pinpoint one single food? The quest to identify the one absolute healthiest thing you can eat is a common one, but the answer is more complex than naming a single item. True health comes from a diverse, balanced diet, though several foods consistently stand out for their exceptional nutritional profiles.

Quick Summary

No single food is the healthiest; a balanced diet is key. However, certain nutrient-dense foods like salmon, kale, and blueberries offer exceptional health benefits due to their high content of omega-3s, antioxidants, and essential vitamins.

Key Points

• No Single 'Healthiest' Food: True optimal health comes from a diverse, balanced diet, not one specific item.

• Embrace Nutrient-Dense Foods: Include powerhouses like fatty fish (salmon), dark leafy greens (kale), and berries (blueberries) for high concentrations of key nutrients.

• Follow an Eating Pattern: Adopting a proven pattern like the Mediterranean diet, which emphasizes whole foods and healthy fats, is more effective than focusing on individual foods.

• Balance is Key: Both healthy plant-based and omnivore diets can provide significant benefits, but variety and minimizing processed foods are crucial for both.

• Focus on Longevity: Prioritize foods associated with longer, healthier lives, such as whole grains, nuts, legumes, and fish, while limiting red meat and sugar.

The Flawed Quest for a Single 'Healthiest' Food

Many sources claim to have identified the "#1 healthiest food," but this title is misleading. The truth is that no single food can provide all the nutrients your body needs to function optimally. Human nutrition is a complex system requiring a wide variety of vitamins, minerals, fiber, protein, and healthy fats that cannot be sourced from one item alone. Focusing on a single food distracts from the overarching goal of a balanced, varied, and healthy eating pattern.

Leading Contenders for 'Healthiest' Food

While a single champion is impossible to crown, several foods are widely recognized for their powerful health benefits and high nutrient density. Here are some of the most frequently cited examples:

• Fatty Fish (e.g., Salmon, Sardines): Wild salmon is a powerhouse of nutrition, celebrated for its high content of omega-3 fatty acids, specifically EPA and DHA, which are crucial for brain and heart health. Omega-3s help reduce inflammation and lower the risk of chronic diseases. Salmon also provides high-quality protein, B vitamins, and vitamin D. Sardines are another excellent, sustainable option.
• Dark Leafy Greens (e.g., Kale, Spinach): Kale and spinach are packed with vitamins (A, C, K), minerals (potassium, calcium), and powerful antioxidants like flavonoids and carotenoids. These compounds combat oxidative stress and inflammation, supporting everything from bone density to eye health. A 2023 study found that consuming more green leafy vegetables was associated with fewer signs of Alzheimer's disease in the brain.
• Berries (e.g., Blueberries, Strawberries): Often lauded as 'superfoods,' berries are loaded with antioxidants, notably anthocyanins, which give them their vibrant color. Research links berries to improved cognitive function, reduced risk of heart disease, and better blood sugar control. They are also high in fiber and a great source of vitamins.
• Legumes (e.g., Lentils, Beans): A staple of longevity-focused diets like the Mediterranean and those in the 'Blue Zones,' legumes are a fantastic source of plant-based protein, fiber, and essential minerals. They help stabilize blood sugar, lower cholesterol, and support gut health.
• Nuts and Seeds (e.g., Walnuts, Chia Seeds): These are nutrient-dense powerhouses, providing healthy fats, fiber, protein, and antioxidants. Walnuts are particularly rich in ALA omega-3 fatty acids, while chia seeds offer an abundance of fiber, magnesium, and calcium. A handful a day can support heart health and reduce inflammation.

The Power of a Balanced Eating Pattern

Instead of fixating on a single item, evidence strongly supports adopting a balanced eating pattern. The Mediterranean diet, for example, is consistently named one of the healthiest overall diets. This eating style emphasizes fruits, vegetables, whole grains, nuts, and healthy fats like olive oil, with moderate amounts of fish and dairy, and limited red meat and processed foods. It’s the synergy of all these components working together that provides the greatest benefit.

Comparison: Plant-Based vs. Omnivore Approaches

Feature	Plant-Based (e.g., Healthy Vegan)	Healthy Omnivore (e.g., Mediterranean)
Core Focus	Vegetables, fruits, legumes, nuts, seeds, whole grains.	Plant-based foundation with lean protein from fish, poultry, and some dairy.
Heart Health	Strongly associated with lower blood pressure and cholesterol levels due to high fiber and low saturated fat intake.	Long-standing reputation for improving cardiovascular health, backed by extensive research.
Nutrient Completeness	Requires careful planning and supplementation (e.g., B12, D, EPA/DHA) to avoid deficiencies.	Easier to obtain complete proteins, B12, and bioavailable iron naturally.
Dietary Flexibility	More restrictive, potentially impacting long-term adherence for some.	Highly flexible and sustainable for many, incorporating a wide range of foods.
Inflammation	Generally very low inflammatory potential due to high antioxidant and fiber content.	Excellent anti-inflammatory properties, especially when focused on omega-3s and plant foods.

The Verdict: Eating for Longevity

Ultimately, the absolute healthiest thing you can 'eat' is a diverse, colorful, and balanced diet. It’s not a contest for one single food, but a team effort of many different ingredients. Combining the nutrient-dense power of foods like salmon, kale, and berries with the broad benefits of a plant-rich diet provides a robust and sustainable path to health. Avoid focusing on food fads and instead aim for a lifestyle of mindful, whole-food eating. Small, consistent changes, like adding more vegetables and whole grains, can lead to significant improvements in long-term wellness. One way to think about it is maximizing your intake of nutrient-dense whole foods while minimizing ultra-processed items, excess sugar, and unhealthy fats.

Conclusion: A Symphony of Nutrients

Rather than asking what the single healthiest food is, a more effective approach is to ask what the healthiest eating pattern is. The consensus among nutrition experts is that a diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins offers the most profound benefits for longevity and overall well-being. While foods like wild salmon, kale, and blueberries are nutritional all-stars, their power is maximized when they are part of a larger, balanced dietary symphony. A shift towards a diverse, plant-heavy, whole-food diet is the most powerful tool for promoting optimal health and a longer life.

Simple Daily Steps for Healthier Eating

To move towards a more wholesome diet, consider the following actionable steps:

1. Prioritize plants: Make fruits and vegetables the star of your plate, filling at least half of it with colorful produce.
2. Choose whole grains: Swap refined grains like white bread and pasta for whole-grain alternatives like oats, brown rice, and quinoa.
3. Include healthy fats: Incorporate sources like nuts, seeds, avocados, and olive oil into your meals daily.
4. Add fatty fish: Aim for at least two servings of oily fish, such as salmon or sardines, per week for essential omega-3s.
5. Limit processed foods: Reduce your intake of ultra-processed snacks, sugary drinks, and high-fat meats.
6. Stay hydrated: Water is often overlooked but is essential for every bodily function.

Frequently Asked Questions

Why can't a single food be the healthiest?

A single food cannot provide all the macro and micronutrients, fiber, and healthy fats that the human body needs to function and stay healthy over time. A variety of foods is required for a complete nutritional profile.

Which food has the highest nutritional density?

Some of the most nutrient-dense foods include wild salmon, kale, liver, and oysters. These are packed with a high amount of vitamins, minerals, and other beneficial compounds for their calorie count.

Is an omnivore or plant-based diet healthier?

Both can be healthy depending on the choices made. Well-planned plant-based diets are linked to lower disease risk, but require care to avoid nutrient deficiencies. Healthy omnivore diets like the Mediterranean approach offer a wide range of nutrients naturally.

What role do omega-3s play in a healthy diet?

Omega-3 fatty acids, found in fatty fish like salmon and certain nuts and seeds, are crucial for brain and heart health. They help reduce inflammation and are essential for building and repairing brain cells.

Why is kale often called a superfood?

Kale is considered a superfood because it is extremely nutrient-dense, providing significant amounts of vitamins A, C, and K, as well as powerful antioxidants that combat inflammation and oxidative stress.

How can I reduce inflammation through my diet?

To reduce inflammation, focus on whole, unprocessed foods rich in antioxidants and omega-3s. Examples include fatty fish, berries, leafy greens, and olive oil, while limiting processed foods, added sugars, and excess red meat.

What are some simple changes for healthier eating?

Start with small, sustainable changes. Prioritize filling half your plate with vegetables, choose whole grains over refined ones, use healthy oils, and aim for a couple of servings of fatty fish per week.