Being healthy is a continuous process, and to achieve it, a cumulative effort of many factors is required. To reach the state of top-notch health, you have to eat healthy food, drink healthy beverages, exercise regularly, and stay stress-free. In short, you will have to actively work on your mind, body, and soul to stay healthy forever.

When it comes to food, it is best to enjoy nutrients from a diverse range of ingredients to maintain a state of good health. Here is a list of top 10 foods that are nutritionally-rich and dense in vital nutrients that can positively impact our health.

Almonds

These nuts are a powerhouse of nutrients as almonds are rich in proteins, antioxidants, minerals, and vitamins, including riboflavin, phosphorus, folic acid, vitamin E, manganese, and copper. It also contains monounsaturated fatty acids that help to lower the bad (low-density lipoprotein/LDL) cholesterol and increase the level of good (high-density lipoprotein/HDL) cholesterol. Almonds have been studied to assist in blood sugar regulation, manage blood pressure, increase muscle mass, boost immunity, reduce obesity, improve brain activity, strengthen bones and teeth, protect heart health, and keep the energy levels up!

Avocado

This healthy fruit is rich in healthy fats, dietary fiber, antioxidants, and essential vitamins and minerals, including vitamin A, B6, B12, C, D calcium, magnesium, and iron. Avocado consumption has been associated with a lowered risk for diabetes, obesity, cardiovascular problems, hyperlipidemia, pneumonia, hypertension, cataract, and congenital disabilities. Avocado is a perfect choice for veggie bowls, toasts, or salads. The hardest part is removing the pit, peeling, and cutting the avocado. We definitely recommend using vegetable chopper to make things easier.

Apple

It is rightly said that eating an apple every day can keep the doctor away because this low calorie (yet) juicy fruit is rich in thiamin, riboflavin, vitamin B6, dietary fiber and many phytonutrients and antioxidants. Regular intake of apple improves brain activity, cardiovascular health, and immunity. Apples also help to lower cholesterol levels and prevent cataracts, asthma, cancer, stroke, and kidney stones.

Garlic

This low-calorie vegetable has been used for centuries for medicinal purposes. Garlic offers antibacterial, anti-viral, and antifungal benefits. The compounds allicin and ajoene present in garlic have been found to reduce blood pressure and relieve skin infections and break blood clots, respectively. Garlic intake can also reduce the risk of colon cancer, heart attack, brain disease, hyperglycemia, and stress.

Salmon

This healthy seafood is packed with proteins, healthy fats, vitamins, and minerals. Try to pick organic or wild salmon for your consumption. Eating salmon can improve immunity, bone mass, mood, eye health, and functioning of the brain. Nutrients in salmon can prevent cardiovascular problems, osteoarthritis, macular degeneration, fluctuation of insulin levels, and dryness of the eyes.

Spinach

This green leafy vegetable is rich in many micronutrients, including vitamin A, B2, C, K, iron, calcium, magnesium, and potassium. Regular consumption of spinach can improve eye health, muscular efficiency, blood pressure, bone health, gut health, and diabetes, and prevent asthma.

Sweet potato

Don’t be fooled by the looks of this starchy vegetable as this inexpensive ingredient is a good source of dietary fiber, antioxidants, vitamin A, B6, D, E, iron, potassium, and calcium. Its regular consumption can improve your digestive health, prevent cancer, protect eyes, boost immunity, lower blood pressure, regulate heartbeat, increase the formation of white blood cells, and benefit in the management of diabetes.

Lentils

This high fiber and protein-rich food have several health benefits as it is rich in thiamine, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. Its high polyphenol content offers impressive antioxidant and anti-inflammatory benefits. Regular lentil consumption can protect your heart, improve gut health, prevent cancer, benefit pregnant women, and fight fatigue.

Dark Chocolate

This very addictive food is rich in iron, fiber, magnesium, copper, and plenty of antioxidants, including serotonin and flavonoids. Dark chocolate typically has a minimum (or no) amount of sugar. Its consumption can help to protect against heart disease, prevent the action of free radicals, reduce HDL cholesterol level, improve brain functioning, lead to healthier skin, boost mood, and act as an anti-depressant agent.

Chia seeds

These tiny seeds are highly beneficial for our health and offer significant health benefits. Chia seeds are rich in high-quality protein, fiber, healthy fats, calcium, magnesium, manganese, phosphorus, and contains a decent amount of vitamin B1, B2, B3, zinc, and potassium. These are loaded with antioxidants and offer anti-aging and anti-cancer benefits. Regular consumption of chia seeds can help you to lose weight, lower the risk of heart problems, manage blood sugar levels, and reduce chronic inflammation.