Top healthiest foods in the world

The following list includes the most common healthy foods. If you care about your health, add them to your diet.

Undoubtedly, fruits and vegetables take the top of the healthiest foods list. The main advantage of fruits and vegetables is that they are low in calories and fat. Moreover, they contain a lot of vitamins, minerals and many other microelements important for your health.

Apricots are a good source of beta-carotene. Your body turns beta-carotene into vitamin A, which protects your eyes, nails and skin. One apricot has about 17 calories and 1 gram of fiber. Eat fresh or dried apricots as a snack or use them for desserts.

Lemons are rich in vitamin C. Use lemons instead of vinegar and as a salad dressing. Sprinkle avocado, apples, cantaloupe with lemon juice to prevent their flesh from darkening.

Apples are low in calories and rich in vitamins. One medium-sized apple has 53 calories and plenty of diet fiber. Wash apples thoroughly; do not peel them unless your recipe requires peeled apples.

Banana is a great source of potassium, which helps to prevent heart diseases. A medium-sized banana contains 108 calories. Banana is high in nutrition; eat it between meals.

Cantaloupe contains powerful antioxidants, beta-carotene, vitamin C and potassium. One cup of cubed melon has 84 calories and 1 gram of fat. Rinse the cantaloupe under clear running water before preparing it. Add cantaloupe to your fruit salad.

Orange is a good source of folic acid and vitamin C. One orange is enough to meet the body’s daily requirement for vitamin C. Eat at least one orange a day. Orange juice contains more calories than raw oranges do. To cut calories, dilute concentrated orange juice with water.

Mango. One mango has enough beta-carotene to meet the body’s daily requirement. A mango has 153 calories and only 1gram of fat. The mango is ripe when it gives slightly if you squeeze it gently. If the mango is too soft, it is overripe. Mangoes ripen within a week at room temperature.

Avocado. One slice of avocado has about 80 calories and 8 grams of fat. The avocado's unsaturated fat and oleic acid help to lower cholesterol level. Avocado is rich in diet fiber, which improves digestion. Prepare avocado just before serving as it darkens if exposed to air.

Raspberry. 1 cup of raspberries has 60 calories. These berries are high in fiber and vitamin C. Raspberry protects you from flu. Add raspberry to your fruit salad and other desserts.

Cranberry. The strong antibiotic properties of cranberry help to fight blood infections. A cup of cranberries has 144 calories and no fat. Use cranberry for salads and fruit cocktails. Cranberry is a great accompaniment to poultry, ham, and pork.

Onion is very good for your heart. It is a biological antibiotic. One medium raw onion contains 60 calories, 1 gram of protein, sodium, potassium, vitamin C and no fat. Lightly fry chopped onion in oil till golden and then add it to cooked beef or pork. Raw onion can be used for salads. To take the bitter taste away, put the onion into boiling water for a few seconds.

Green pepper is extremely rich in vitamin C. One medium pepper has 32 calories. Add pepper to salads and soups.

Broccoli is a good source of calcium and folic acid. One cup of broccoli has 44 calories. Raw, grilled or steamed broccoli is an ideal food for everyone who wants to prepare healthy meal but has limited time. Broccoli is very easy to cook; it requires no peeling.

Beet contains phosphorus, calcium, iron, and potassium, as well as fiber, vitamins A, C. Beet helps to prevent cancer. You can eat beets raw, boiled or steamed.

Artichoke is rich in dietary fiber. Artichokes help to lower cholesterol and to digest fats. Artichoke is a perfect starter for a fat-rich meal. When cutting artichokes, keep them in a bowl of water to which a spoonful of lemon juice has been added. This keeps artichokes from discoloring.

Tomatoes are cancer-fighters; besides, they contain lots of vitamin C. Do not refrigerate tomatoes: they may lose their flavor at cold temperature. You can eat tomatoes raw, baked, stewed, or broiled. Prepare tomato salads and tomato soups; add tomatoes to your sandwich or pizza.

Carrot. One carrot contains enough vitamin A to meet your body's daily requirement. Carrot is good for most dishes you prepare. Add carrot to vegetable salads, puddings, soups; eat it raw, boiled or grilled.

Potato is a great source of dietary fiber, iron and potassium. One medium potato (backed or boiled) has about 110 calories. Peel potatoes after baking or boiling them, not before. This helps to preserve more nutrients and flavor.

Sweet potato is one of the best sources of vitamin A. One cup of mashed potato has about 200 calories. Sweet potato is ideal food for people who adhere to healthy diet. Sweet potatoes can be baked, boiled, fried, and broiled. You can cook sweet potatoes in a microwave oven.

Lettuce is rich in vitamin A, K, sodium and potassium. One head of lettuce has about 13 calories. Lettuce is indispensable for salads. Crispy leaves of lettuce are a perfect snack between meals.

Wheat germ contains more nutrients than any other grain product. One tablespoon of germ gives you 7 percent of your daily magnesium requirement. Wheat germ is rich in vitamin E. Add wheat germ to your breakfast cereal. Wheat germ can easily replace one-third of the flour in recipes for baked goods like muffins and breads.

Rye crackers contain rye bran that is high in dietary fiber. You can have some rye crackers for breakfast.

Barley is good for your skin. It is rich in calcium, iron and dietary fiber. A one-ounce portion contains 88 calories. Do not forget to rinse barley before cooking. You can mix barley flour with wheat flour to make bread and muffins.

Peanuts helps to lower the risk of heart diseases. A handful of peanuts contains 160 calories. Two tablespoons of peanut butter have 190 calories and 16 grams of fat. Peanuts satisfy hunger longer than other foods.

Beans (black, navy) are a great source of dietary fiber and iron. One cup of boiled beans has about 250 calories and no fat. You can add beans to salads and soups.

Crab is a great source of vitamin B12, zinc and selenium. A 3-ounce portion has about 84 calories and only 1 gram of fat. The important this is to cook and eat live crabs the same day they are purchased. Boil, grill or stew crab meat.

Fatty fish (salmon, tuna) is one of the best sources of omega-3 fatty acids that help to reduce the risk of heart diseases. A 3-ounce portion of fatty fish (boiled) has 127 calories and 4 grams of fat. One of the most delicious fish dishes is grilled fish. Also, you can boil or fry fish, add it to salads and sandwiches.

Shellfish (mussels, clams, oysters) contains vitamin B 12, magnesium and potassium. The amount of zinc in six oysters is enough to meet the body’s daily requirement. A 3-ounce portion has 126-146 calories. Buy and cook only live shellfish. If the shell is tightly closed, the shellfish is still alive. If the shell is slightly open and closes when tapped, the shellfish is alive. If the shell is open and does not close when tapped, throw it away.

This list of the healthiest foods will help you cook healthy meals for yourself and your family. Make sure to bookmark this page and refer to it each time you do grocery shopping.

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The World's Healthiest Foods List