Family Health




This Simple Chart Reveals the 10 Healthiest Foods on Earth

Fresh organic hass avocados, top view with copy space

This Simple Chart Reveals the 10 Healthiest Foods on Earth

When you try to find information about healthy foods online, you might feel overwhelmed by the abundance of superfood trends and conflicting nutritional advice. However, despite the inconsistent articles and information, experts agree that certain foods are undisputedly nutritious.

Foods that are rich in essential nutrients are absolutely vital for maintaining good health and overall well-being. In fact, it is widely agreed among dieticians that incorporating these foods into your diet is absolutely essential for achieving a well-rounded and healthy lifestyle.

We will examine the ten healthiest foods on Earth, backed by nutritional experts. Luckily, these foods are also as delicious as they are healthy. From vibrant fruits to nutrient-dense greens and vitamin-rich fish, all of these foods will enhance your overall health and well-being.

What are the 10 Healthiest Foods on Earth?

Determining the absolute healthiest foods can be subjective and dependent on individual dietary needs and preferences. These ten foods have exceptional nutritional profiles and offer great health benefits, which is why many people consider them to be among the healthiest on Earth.

Experts suggest that consuming a well-balanced diet that includes these ten foods can provide significant health benefits. Let us examine each of these ten foods and discuss their health benefits. Our detailed analysis reveals the nutritional benefits of each food, helping you make informed choices for your family's diet. Below, you will find a simple chart revealing the ten healthiest foods on Earth.

©Double Brain/Shutterstock.com


Potatoes may not be the first food that comes to mind when thinking of healthy food, but they contain essential vitamins and minerals. These root vegetables are an excellent source of vitamins B6, A, and C. Vitamin B6 is essential for brain development and function, while vitamin A helps our vision and immune system and contributes to skin health. Vitamin C helps absorb iron and also supports immune health.

Potatoes are a great food choice as they are naturally gluten-free and easy to digest. They are also versatile and loved by many families. Moreover, they are an affordable food option. However, it is important to note that for the healthiest preparation of potatoes, one should use minimal amounts of butter, cream, or oil.


Health experts agree that avocados are highly nutritious, although there is some debate over whether they are a fruit or a vegetable. This green food is packed with folate, also known as vitamin B9, which is essential for healthy cell growth and red blood cell production, especially during pregnancy.

Avocados are also a great source of manganese, which is crucial for maintaining healthy bones and a strong immune system. Additionally, they contain iron, making them a great addition to any balanced diet. With all of these nutritional benefits, plus their delicious taste and versatility in the kitchen, this is an easy food to incorporate into a healthy diet.


Remember to eat your broccoli, as your parents always tell you. Broccoli not only offers protein but also provides filling fiber, vitamins K and C, and more. Broccoli can help keep you healthy and prevent sickness. It is also an incredible source of folate, which is vital during pregnancy.

Consider eating the stalk, too, as it is a great source of vitamin C, which is essential for a healthy immune system. When cooking broccoli, it's best to steam or microwave it rather than boil it, as vitamin C can be sensitive to heat and may be lost during the boiling process.

Freshly steamed green broccoli in skimmer pot with steam
To retain the vitamin C content of broccoli, steam or microwave it.

©Leszek Glasner/Shutterstock.com


As you may have noticed, vitamin C content contributes to a food's overall healthiness. Lemons are another food with this vitamin that supports immune health, not to mention heart health. Also, like the other foods on this list, lemons are a good source of iron and soluble fiber to aid in digestive health. Finally, research suggests that lemons aid in weight loss, help prevent kidney stones, and may even prevent cancer.


Once considered just a garnish, kale has become a popular food partly because of its healthiness. This reputation is not just hype because kale is packed with essential nutrients, including vitamins A, C, and K, B vitamins, manganese, calcium, potassium, and folate.

In fact, kale contains about three times more vitamin C than other greens. Vitamin K plays a crucial role in promoting blood clotting, maintaining bone health, and supporting heart function. Finally, this high-nutrient food is also low in calories.

Man presenting basket with fresh kale outside on garden background, winter saeson green Superfoods
Kale is a nutrient-dense superfood but low in calories.



Legumes, like pinto beans, black beans, and chickpeas, are filled with nutrients, particularly folate, iron, and manganese. These beans also contain a lot of soluble fiber, which aids in heart health. While beans are known to give you gas, they also aid in your digestive health, providing much-needed fiber. With over 4,000 bean varieties to choose from, they are easy to incorporate into your diet. In fact, experts say that you could eat beans every day to improve your diet.


Lentils, another member of the legume family, are one of the world's oldest foods, dating back to 8,000 B.C.E. Moreover, lentils grow in pods and have long been a staple of vegetarian and vegan diets. Additionally, they are smaller than beans and may be brown, green, or red.

Lentils are a great gluten-free food that contain high levels of folate, iron, and manganese. They are also cholesterol-free and low in saturated fat, but rich in unsaturated fat which can help lower LDL (low-density lipoprotein) cholesterol. Additionally, lentils contain omega-3 fatty acids that have anti-inflammatory properties and promote brain health.


Experts advise eating two portions of salmon per week because of its impressive combination of omega-3 fatty acids and vitamins. Whether you opt for wild-caught salmon or farmed salmon, both are rich in key nutrients, including selenium, vitamin D, and vitamin B12.

Selenium plays a crucial role in the metabolism of thyroid hormones and helps with reproductive health. Salmon is an excellent source of omega-3 fatty acids and vitamin B12, both of which promote heart health and regulate the central nervous system. In addition, salmon has anti-inflammatory properties that help reduce the risk of various diseases and improve symptoms in inflammatory conditions.

Salmon in honey-soy glaze with rice, spinach and avocado. overhead, horizontal
Salmon is a nutritious food, rich in omega-3 fatty acids, protein, and essential nutrients.



Sardines are small, oily fish that have been a part of Mediterranean diets for centuries. They are an excellent source of omega-3 fatty acids, which are essential for optimal health. Sardines also contain significant amounts of vitamin D and vitamin B12. Given that heart disease is currently the leading cause of death in America, a Harvard study suggests that consuming sardines up to twice a week could help reduce your risk of heart disease by one-third.


Spinach, another leafy green vegetable on our list, is an excellent source of Vitamins A, C, and K1. Additionally, it contains an impressive amount of folate, iron, and calcium. Studies suggest that eating spinach may prevent cancer, help moderate blood pressure, and aid in eye health. High in fiber, low in calories, and loaded with antioxidants, spinach is truly a superfood.

Green vegan smoothie. Smoothie with apple, banana and avocado. Detox menu
To make a healthy and tasty smoothie, you can add both avocado and spinach.


In Summary

If you are looking to incorporate healthier foods into your diet or your family's diet, the ten foods on this list are excellent choices. Considered some of the healthiest foods on Earth, each of these foods is a nutritional powerhouse. These foods are packed with essential nutrients, vitamins, and minerals that make them some of the healthiest options on the planet.

Additionally, they are rich in antioxidants, fiber, and healthy fats, which can help you maintain good health and prevent disease. Finally, these foods are highly versatile and can be enjoyed in various ways, making them easy to incorporate into your daily diet.

To top