10 essential foods for better health

2025-06-29 18:21:00, Shëndeti CNA

Numerous studies have shown that healthy eating patterns can reduce the risk of high blood pressure, cardiovascular disease, diabetes, and some forms of cancer. Dietary patterns such as the Mediterranean diet, which is based primarily on plant-based foods, have been shown to be beneficial for health and the reduction of chronic diseases.

However, there are a few foods that deserve special recognition. These “superfoods” provide very important nutrients that can enhance our meals and further improve an already healthy eating plan.

1. Berries

Rich in fiber, berries with their natural sweetness and bright colors provide us with antioxidants and nutrients that help fight disease.

2. Fish

Fish is a good source of protein and omega-3 fatty acids, which help prevent heart disease.

3. Green leafy vegetables

Dark green vegetables are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals produced by plants that have a positive effect on health). They also add fiber to our diet.

4. Nuts

Hazelnuts, walnuts, almonds, and pecans are an excellent source of plant-based protein. They also contain unsaturated fats that may help reduce the risk of heart disease.

10 essential foods for better health

5. Olive Oil

Olive oil is a good source of vitamin E, polyphenols, and unsaturated fatty acids, which help reduce the risk of heart disease.

6. Whole grains

A good source of soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.

7. Yogurt

A good source of calcium and protein, yogurt also contains live bacteria called probiotics. These "good" bacteria can protect the body from harmful ones.

8. Cruciferous vegetables

This category includes broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips, etc. They are an excellent source of fiber, vitamins, and phytochemicals like indoles, thiocyanates, and nitriles, which may prevent certain types of cancer.

9. Legumes

Beans, chickpeas, peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show that they may help reduce the risk of cardiovascular disease.