Ten Healthy Food Items in the World

Some say that people live to eat, while others say they eat to live. No matter how we put it, food is essential for human survival. We need to eat every day. However, if we consciously choose our food from the very beginning, our lifestyle becomes healthier, and we can stay free from various severe diseases. This is why there is so much discussion and research worldwide about healthy eating.

Today, we will talk about the top 10 healthiest foods in the world. Think about whether these foods are part of your daily diet!

Leafy Greens

Leafy green vegetables should be included in our daily diet because they are rich in vitamins A, C, E, and K. We often eat the leaves of green vegetables raw in salads. Not only the leaves but also the buds and stems of some green vegetables are consumed. Some people prefer boiled green vegetables, while others eat them stir-fried. The way green leaves are consumed largely depends on the cuisine of a particular country.

There are nearly a thousand species of green leafy vegetable plants, and they are now commercially cultivated as well. Many people include them in their daily diet. Green leaves are also used in juices, smoothies, and soups. Kidney patients should follow their doctor's instructions when consuming leafy greens.

According to the United States Department of Agriculture (USDA) 2020–2025 Dietary Guidelines, adults should vary their vegetable intake and aim to fill half their plate with fruits and vegetables.

What are your favorite green leafy vegetables?

Egg

Right at the beginning, a fun fact about eggs comes to mind. Many people consider eggs to be a hassle-free food because they are easy to cook—there are no bones to pick out like in fish, and no hard bones like in meat. That’s why almost everyone loves to prepare and eat nutrient-rich eggs.

Eggs contain carbohydrates, protein, fat, and vitamins. While the eggs of all birds are edible, chicken eggs are the most commonly consumed. In addition, duck eggs, quail eggs, and even ostrich eggs are eaten.

One of the most beneficial aspects of eggs is that they are an excellent food for weight loss. Did you know that the eggshell of a domestic chicken has about 7,000 tiny pores to help the embryo breathe? We should eat at least one egg every day. I really love to eat crispy fried eggs with onions, chilies, and salt along with Khichuri.

Nuts

Most of us like to eat nuts. Although there are various types of nuts, the most popular ones include hazelnuts, walnuts, pistachios, cashews, pine nuts, pecans, macadamia nuts, and Brazil nuts. While nuts are low in carbohydrates, they are rich in fats, protein, minerals, and vitamins. However, for those who have nut allergies, it is best to avoid them.

Now, let's look at the benefits of nuts. People with heart disease should consume the right amount of nuts daily, as per their doctor’s advice, to maintain a healthy heart. Nuts are also rich in antioxidants.

Despite being a highly nutritious food, nuts are eaten in various ways—some prefer them raw, some soak them in water before eating, others roast them, and many use nuts as an ingredient in cooking. From every perspective, nuts are a beneficial food, and their market is also quite large. In 2024, the global market value of nuts was 61 billion USD.

You should include a specific amount of nuts in your daily diet.

Berry

Among all types of berries, strawberries are the most widely cultivated. Blackberries, blueberries, and raspberries—all berry fruits generally have a sweet or tangy-sweet taste. All types of berries are rich in fiber and vitamin C.

Berries are not only consumed as fruits but are also used in cooking, juices, jams, and dried fruit mixes. They act as powerful antioxidants in our bodies. Berries play a significant role in cancer prevention and lowering blood pressure.

There are many varieties of berries, and their production depends on soil and climate conditions. Which region of the world do you live in? What types of berries are available in your country? Do you know that Mexico is the largest producer of berries in the world?

Yogurt

Yogurt is made through a bacterial fermentation process of milk. Although it can be made from the milk of buffalo, goats, sheep, camels, and horses, it is most commonly made from cow’s milk. For those who have difficulty digesting milk, yogurt serves as a good alternative. In many countries, such as India and Nepal, eating yogurt as part of daily meals is a cultural tradition. Yogurt is also used as an ingredient in cooking.

Yogurt is rich in protein, vitamins, calcium, potassium, and magnesium. While it is a highly nutritious food, sugar-added yogurt can harm diabetic patients. However, yogurt helps improve digestion, aids in weight loss, and boosts the immune system. I know you like eating yogurt, but which yogurt-based dish do you enjoy the most?

Beans

Beans are seeds obtained from leguminous plants. They have been used as food for both humans and animals. In their dried form, beans are soaked in water and then cooked, sometimes with the skin and sometimes without it. Some types of beans should not be eaten raw because they contain a toxin called phytohemagglutinin, which becomes harmless when cooked. More than 40,000 varieties of beans have been preserved.

Beans are highly nutritious and often considered a meat substitute. They are rich in protein, fiber, iron, various vitamins, minerals, and other nutrients that help reduce the risk of various chronic diseases. Beans can be eaten as a meat substitute or paired with meat, used in soups, salads, and even burgers.

To prevent heart disease, diabetes, cancer, and excessive weight gain, the 2020-2025 Dietary Guidelines for Americans recommend that adults consume three cups of beans per week.

I love eating well-boiled beans with a little salt and black pepper powder. Do you include beans in your diet?

Avocados

Avocado is a nutrient-rich fruit with a single seed. It contains various types of fats, making it valuable not only as food but also for producing expensive oil. Avocado oil is widely used in salads, cosmetics, and soap production. However, those who have an allergy to avocados should be cautious.

This highly nutritious fruit contains healthy fats that are beneficial for our health. It improves digestion, helps reduce depression, and prevents bone deterioration. Avocado is good for the eyes and, when consumed regularly, can aid in managing many chronic diseases.

Due to its creamy texture, avocado is also known as "butter fruit." You can eat it sliced, mashed on bread, blended into a smoothie, spread in a sandwich, or sprinkled with a little lemon juice and black pepper powder.

Although Mexico is the largest producer of avocados, it is estimated that the global avocado market, valued at $16.24 billion in 2024, will grow to $17.56 billion in 2025.

Sweet Potatoes

Sweet potato is a type of tuber vegetable that comes in red, white, pink, orange, and purple varieties. Not only the sweet potato itself but also its stems and leaves are consumed as leafy greens. It is primarily a tropical vegetable.

I really enjoy eating sweet potatoes boiled in salted water. However, they can also be used in curries, baked, fried, steamed, or mashed into other dishes.

Sweet potatoes are highly nutritious, containing vitamin A, beta-carotene, vitamin C, potassium, and fiber. They help improve insulin sensitivity in people with type 2 diabetes. Additionally, they are beneficial for eye health, heart disease prevention, and digestion.

Sweet potatoes are such a delicious food that they can be eaten simply by boiling. They have a mildly sweet taste and keep you full for a long time. Many people choose sweet potatoes as a substitute for carbohydrates in their diet.

Garlic

When we hear about garlic, the first question that comes to mind is how it fits into a healthy diet since it is a spice. Being a spice, garlic is mostly used as an ingredient in various dishes. It has a strong taste, a warm nature, and a pungent aroma. Both its leaves and bulbs are used in cooking.

Garlic is considered a healthy food because of its natural medicinal properties. For example, it is very effective in treating colds. It also acts as a natural antibiotic against bacterial infections. Garlic helps lower cholesterol, benefits heart health, and reduces liver damage. Besides these, it has many other medicinal properties.

Honestly, I love garlic pickles. I use garlic in almost all fish and meat dishes. Additionally, I add it to some vegetable preparations, noodles, pasta, and many other foods. China is the largest producer of garlic.

How do you usually consume garlic in your country?

Fish

Although fish is a highly nutritious and healthy food, many people do not like to eat it. They often blame its strong fishy smell as the reason. However, fish provides high-quality protein, minerals, and essential vitamins. While there are around 32,000 species of fish in the world, humans consume only a small number of them. Some fish are toxic and are prohibited for human consumption.

Fish can be found in both freshwater and seawater. Both types are beneficial to our health. Small fish are particularly good for eye health. Additionally, the omega-3 fatty acids in fish help lower high blood pressure, reduce the risk of strokes, support brain and nervous system development in unborn babies, alleviate depression, and lower the risks of dementia and diabetes.

Fish farming and production have created significant employment opportunities, playing a crucial role in people’s lives worldwide. In 2024, China led the world by producing 67.8 million tons of fish, followed by Indonesia, India, Vietnam, and Bangladesh.

To survive, we need food. Similarly, to stay healthy, we must consume nutritious foods. The 10 foods discussed here are highly nutritious and help strengthen our body's immune system against various diseases. Therefore, we should include an adequate amount of such healthy foods in our daily diet chart.