Natural Tricks
5 Of The Healthiest Foods In The World.
Well-being
Food
Reviewed by Fernanda Lancellotti
Conversations around nutrition and how we look, feel and fare through all stages of life are becoming more and more prevalent. While in the past, eating healthy meant cutting out all sorts of different foods, today the onus is on adding the good stuff in, and on trying to steer clear of ultra-processed foods, which have been scientifically linked to a number of chronic diseases and even early death.
From fermented foods to eating 30 plants a week, there are simple rules to follow to make your current diet healthier. But if you’re on the hunt for some key superfoods to incorporate into your meals, look to Korea, India, Spain, Japan and Greece for some of the nutrient-rich hero ingredients they swear by. Below, a summary of the top five healthiest foods in the world, according to The American Journal of Public Health.
Kimchi
Consumed daily in Korea, fermented kimchi has now become wildly popular in the UK. Whether you make your own or buy it ready made, it’s a tangy delight that’s as delicious as it is good for you. As well as helping to populate a healthy gut microbiota (key for all aspects of our health), it’s also anti-cancer, antioxidative, antimicrobial and great for weight management, plus it can also help with healthy blood pressure. Experts recommend that we aim for six servings of fermented food a day, so take a leaf from the book of people in Korea – where life expectancy exceeds that of the UK – and make it a regular side dish.
Lentils
Often used in Indian recipes – dahl anyone? – lentils are a type of legume that are incredibly rich in nutrients, not to mention cheap. A recent study found that they can reduce inflammation in the body (chronic levels of which are linked to a number of different health issues), as well as offering antioxidant and antimicrobial properties. They are also full of polyphenols, which science suggests can help ward off degenerative diseases, as well as fibre and protein, making them great for blood sugar management and gut health. Adding them to a salad or meal will help you feel satiated too. You can get them in an array of different colours, precooked or raw… whatever you choose, try and incorporate them into as many meals as possible.
Olive oil
Rich in antioxidants and anti-inflammatory properties, the appearance of olive oil – and specifically extra virgin olive oil – on this list probably does not come as a surprise. A key part of the healthy Mediterranean diet, olive oil also reduces blood pressure, can improve heart health and has been shown to limit the risk of liver damage and neurodegenerative diseases (like dementia). Drizzle it on a salad, use it as a dip with freshly baked bread, or take a spoonful every morning.
Soybeans
Different forms of soybean – a staple of the Japanese diet – include tofu, tempeh, edamame and miso, all very good for us. An excellent source of protein, vitamin C, iron, magnesium and folate, soybeans are another plant-based food that are said to help prevent health issues like heart disease, some cancers and stroke, and lower our cholesterol, while also helping to improve bone health.
Additionally, soy contains phytoestrogens, which are hormone-like substances that mimic one of the key female sex hormones, oestrogen. While there has been a lot of discussion around whether it’s actually good for us or not, much of the research that initially suggested it could cause tumour growth was actually conducted on animals in the ’90s. More recent research shows soy can actually reduce the risk of cancer, as well as potentially helping to ease the symptoms that occur during perimenopause. It’s worth noting that processed soy is not likely to offer the same health benefits.
Greek yoghurt
Whether you eat it for breakfast or mix it with herbs to enjoy as a dip, Greek yoghurt is an easy and nutritious health food to add to your routine. Packed with protein, calcium, vitamin B12 and probiotics, it prevents blood sugar spikes and promotes good bone and gut health, plus it’s also super affordable. Just make sure you choose a natural strain with no added sugar.