Which foods are the best and why?

January 12, 2026 •

4 min read

According to the World Health Organization (WHO), eating a variety of foods and consuming less salt, sugars, and saturated fats are essential for a healthy diet. This article explores which foods are the best and why, focusing on nutrient-dense options that can significantly benefit your health.

Quick Summary

This article details some of the most nutrient-dense foods, explaining their health benefits and how to include them in your daily meals. It covers powerful vegetables, fruits, and other whole foods essential for overall well-being.

Key Points

Nutrient Density is Key: The best foods provide the most nutrients relative to their calorie content, supporting overall health and well-being.
Focus on Variety: A diverse diet incorporating foods from all major food groups is more beneficial than relying on a single 'superfood'.
Leafy Greens Combat Disease: Vegetables like spinach, kale, and broccoli are rich in antioxidants and fiber, which help fight inflammation and reduce chronic disease risk.
Fruits Offer Powerful Antioxidants: Berries, avocados, and oranges provide essential vitamins and antioxidants that protect cells from damage and boost immunity.
Healthy Fats are Essential: Sources like oily fish, nuts, and avocados supply necessary healthy fats for brain function and heart health.
Fiber is Crucial for Digestion: Whole grains and legumes, such as oats, quinoa, and lentils, are excellent sources of fiber, promoting gut health and steady energy levels.
Prioritize Whole Over Processed: Choosing whole, unprocessed foods over highly processed alternatives helps retain maximum nutritional value and avoids unhealthy additives.

Understanding Nutrient-Dense Foods

Nutrient-dense foods are those that provide a high amount of vitamins, minerals, and other beneficial compounds relative to their calorie count. A diet rich in these foods can help lower the risk of chronic diseases, support a healthy weight, and boost overall well-being. While there is no single "best" food, a diverse intake of whole, unprocessed foods is the key to optimal health.

The Power of Leafy Greens and Vegetables

Vegetables, particularly dark leafy greens, are fundamental to a healthy diet. They are packed with fiber, vitamins, and antioxidants that protect your body from cellular damage.

Spinach: Extremely high in vitamins A and K, it contains antioxidants that may help reduce the risk of certain diseases.
Kale: This supercharged green is rich in vitamins, antioxidants, and compounds that can help lower cholesterol.
Broccoli: A cruciferous powerhouse, broccoli contains compounds like sulforaphane, which have anti-inflammatory and cancer-fighting properties.
Garlic: Valued for centuries for its medicinal properties, garlic contains allicin, a sulfur compound that benefits heart health and immunity.
Beets: With their vibrant color, beets offer protective carotenoids and nitrates that can improve athletic performance and lower blood pressure.

Exceptional Fruits and Their Benefits

Fruits are an excellent source of vitamins, minerals, fiber, and antioxidants. Their natural sugars are accompanied by fiber, which helps regulate blood sugar spikes.

Berries (Blueberries, Strawberries, Blackberries): These are exceptionally high in antioxidants like anthocyanins, which combat inflammation and support heart and brain health.
Avocado: Unlike most fruits, avocados are rich in healthy monounsaturated fats. They are also packed with vitamins K, E, and B6, and potassium.
Oranges: Well-known for their high vitamin C content, oranges are also a good source of fiber and potassium, supporting immune function and blood pressure regulation.

Comparison of Best Foods: Nutrients and Impact

To illustrate the diverse benefits, here is a comparison of several top foods based on their key nutrients and primary health impacts.


Food Category	Examples	Key Nutrients	Primary Health Impact	Why It's Best
Leafy Greens	Spinach, Kale	Vitamins A, C, K; Antioxidants; Fiber	Supports immunity, vision, and bone health	High nutrient density with very low calories
Fatty Fish	Salmon, Sardines	Omega-3 Fatty Acids, Protein, Vitamin D	Enhances brain function and cardiovascular health	Excellent source of healthy fats and protein
Berries	Blueberries, Strawberries	Antioxidants (Anthocyanins), Fiber, Vitamin C	Combats inflammation and oxidative stress	Powerful antioxidant properties in a low-calorie package
Legumes	Lentils, Chickpeas	Plant Protein, Fiber, Folate, Iron	Aids digestion, supports gut health, and stabilizes blood sugar	Great source of fiber and plant-based protein
Nuts & Seeds	Almonds, Chia Seeds	Healthy Fats, Fiber, Vitamin E, Magnesium	Promotes heart health, satiety, and brain function	Provides healthy fats and fiber for lasting energy

The Role of Whole Grains and Legumes

Whole grains like oats and quinoa, along with legumes such as lentils and beans, are crucial for a balanced diet. They provide sustained energy, fiber for gut health, and essential minerals. Legumes are particularly noted for their protein and high fiber content, which aid in blood sugar control and digestive health.

Importance of Healthy Fats

Healthy fats are essential for the body to absorb vitamins and function properly. Sources include:

Avocados: Rich in monounsaturated fats that can help lower bad cholesterol levels.
Nuts and Seeds: Almonds and walnuts provide heart-healthy fats, fiber, and vitamin E.
Oily Fish (Salmon, Sardines): Excellent sources of omega-3 fatty acids, vital for brain and heart health.

Incorporating the Best Foods Into Your Diet

Adopting a healthy diet is more manageable with a few simple changes.

Build a Colorful Plate: Ensure your meals feature a variety of colorful fruits and vegetables. This approach guarantees a wide range of vitamins and antioxidants.
Snack Smart: Replace processed snacks with fruits, a handful of nuts, or hummus with vegetable sticks.
Add Fiber to Breakfast: Stir chia seeds or berries into your morning oatmeal or yogurt for added fiber and antioxidants.
Swap Ingredients: Use low-fat dairy alternatives and lean proteins. Cook with healthy oils like olive or canola oil instead of saturated fats.
Prioritize Whole Grains: Choose whole-wheat pasta and brown rice over refined alternatives.

Conclusion: The Holistic Approach to Healthy Eating

There is no single “best food” that provides all necessary nutrients, but a balanced and varied diet of whole, unprocessed foods is the path to optimal health. The best foods are those that are nutrient-dense, providing essential vitamins, minerals, fiber, and healthy fats. By incorporating a wide variety of vegetables, fruits, lean proteins, and whole grains, you can significantly improve your health and reduce the risk of chronic diseases. Making simple, consistent changes, like those outlined in this guide, can have a profound and lasting positive impact on your well-being. For more detailed nutritional advice, consulting a healthcare professional or registered dietitian is always recommended. For more information on creating a balanced diet, resources like the CDC's healthy eating tips can provide further guidance.

Sources

Healthline: "12 Of The Most Nutrient-Dense Foods You Can Eat"
CDC: "Benefits of Healthy Eating for Adults"
Medical News Today: "Benefits of eating healthy: Heart health, better mood, and more"
World Health Organization (WHO): "Healthy diet"
Healthline: "50 Foods That Are Super Healthy"
UC Davis Health: "Top 15 healthy foods you should be eating"

Frequently Asked Questions

Some of the most nutrient-dense foods include spinach, kale, broccoli, fatty fish like salmon and sardines, berries, garlic, and liver.

A healthy diet rich in fruits, vegetables, whole grains, and healthy fats can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease and stroke.

No, not all fats are bad. Unsaturated fats, found in foods like avocados, nuts, seeds, and olive oil, are beneficial for heart health and should be included in your diet. Saturated and trans fats, however, should be limited.

Health organizations recommend eating at least five portions of a variety of fruits and vegetables each day to ensure adequate intake of fiber, vitamins, and minerals.

Yes, some evidence suggests a link between diet and mood. Diets rich in fruits, vegetables, and whole grains, like the Mediterranean diet, may be associated with better mental health, while highly processed diets can negatively impact mood.

To eat more vegetables, try incorporating them into every meal. You can add leafy greens to smoothies, dice vegetables into stews and omelets, or snack on raw veggie sticks with hummus.

Yes, frozen fruits and vegetables are often just as nutritious, if not more so, than fresh ones. They are typically flash-frozen at peak ripeness, locking in nutrients.