50 Healthy foods: Eat to live better

Superfoods have been buzzing for years now. According to experts, it is very important to include these foods in our diet because of the myriad health benefits. For this reason, we are listing the 50 healthiest foods in history, which have been part of our diet since time immemorial and which are repeated in all scientific studies. So we can consider the real superfoods, whose nutrients are needed to keep our body in optimal shape.

That is why we have taken expert advice. In fact, experts warn: "There is no such thing as a good or bad diet, but there are more or less healthy diets or eating habits. No, but always in terms of diversity, balance, and moderation. Even olive oil, the composition of which is very beneficial, should be taken in moderation.

So now you know that eating lentils every day is not improving your health (but vice versa), and eating bean sprouts every night. But if you combine these 50 foods in a varied diet, your body will notice. They are the true superfoods, those that throughout time and to this day have been considered the most beneficial. This is what you should eat to live better.

1. Lean beef

The veal was domesticated about 10,000 years ago in the Middle East. Its meat, in addition to protein provides important minerals such as iron, zinc, magnesium and phosphorus, and vitamins of group B.

2. Turkey

The domestication process of this bird took place in Mexico in the first millennium of our era, where in addition to eating, they used their feathers as an ornamental method.

It is the meat with the lowest concentration of fat, and when you cook it, you also lose carbohydrates. It is an important source of minerals, folic acid, and B vitamins.

3. Bean sprouts

Its origins are the Far East, where its use as food has been documented for more than 5,000 years. They include the highest mineral content of legumes and contain isoflavones, a powerful antioxidant that prevents osteoporosis and breast cancer. They are very useful to counteract excess estrogens and related diseases.

4. Pork Meat

DNA studies indicate that there were Neolithic pigs in Europe, although their domestication did not begin until about 13,000 years ago in the Middle East and, at the same time, in present-day China.

Despite its bad reputation, the leanest part of pork contains more unsaturated fats (that of olive oil and fish) than beef. In addition, it is a good source of minerals of plant origin.

5. Mushrooms

In Chile species of mushrooms have been found in human deposits from 13,000 years ago. They contain a lot of water and little fat, which makes them ideal for weight loss diets. They are a source of vitamin A, riboflavin and niacin, and minerals like potassium and phosphorus. It is worth noting its antitumor properties and its ability to lower cholesterol.

6. Beans

They are native to America (Peru and Mexico), although they are cultivated throughout the world. They have been used as food for more than 2000 years, and there are references to them in the Bible.

They are the legumes with the highest iron content, which, together with their vitamin B content, makes them a great preventive against anemia. In addition, they contain fiber, which helps reduce cholesterol levels and fights constipation.

7. Lentils

They come from Southwest Asia, from where they spread to the Mediterranean basin. The oldest remains of this culture date back to 6600 BC. C.

In addition to the famous iron, they provide calcium, magnesium, zinc, and phosphorus. And according to recent studies, they improve blood sugar control and their high folic acid content prevents breast cancer.

8. Chickpeas

Originally from Turkey, they spread to Europe and later to the other continents. They are a source of protein of vegetable origin, and of starch, calcium, iron, magnesium, zinc, and phosphorus. Although they are reputed to be indigestible, their high fiber content favors intestinal transit and helps fight constipation. They also provide tannins and phytates, with an important anticancer effect.

9. Oats

Evidence of its cultivation has been found in Central Europe during the Bronze Age. It is one of the most complete cereals since it provides energy, vitamins E, B6, and B5, as well as minerals such as iron, selenium, magnesium, and copper.

It is also rich in fiber, essential amino acids, and omega-6s. It prevents hypothyroidism and helps lower bad cholesterol.

10. Whole grains

Already in the Neolithic, about 6,000 years ago, barley, wheat, and millet were grown. Spelled was added in the Bronze Age, and rye in the Iron Age. Among its many benefits, its high content of fiber and vitamins of group B stands out. There are also some with extra contributions of iron, calcium, and even magnesium.

11. Cheese

There is evidence of dairy production in cultures that existed 4,500 years ago.

Its qualities depend on the composition and its production and maturation process. It is a source of vitamin B12, niacin, and vitamin A.

12. Yogurt

The Thracians, who lived in present-day Bulgaria in 6000 BC. C, they already made yogurts.

It is rich in calcium, phosphorus, B vitamins and the bacteria that live in it are known to help balance the bacterial flora of the intestine and boost the immune system to fight infection.

13. Parsley

Originally from Sardinia, it has been known since ancient times, although in its beginnings it was used only as an ornament to honor the deceased. It was not until the Middle Ages when it began to be used in the kitchen. In fact, it became so popular that it gave rise to the expression "to be everywhere, like parsley."

Although it seems superfluous, this seasoning has: high content of vitamin C, flavonoids with antioxidant, anti-inflammatory, and diuretic action, and a vasodilator and toning essential oil. It is also a fundamental source of vitamin K, useful to promote blood clotting, prevent and even treat osteoporosis, and protect against possible heart attacks. All these properties are present in fresh parsley, but most are lost in the dry. Finally, it has apigenin, a substance used in natural medicine against asthma, insomnia, and neuralgia.

14. Basil

Of Indian origin, Greek Orthodox Christians use it to prepare holy water. It is an excellent source of iron, essential oils with anti-inflammatory and antibacterial properties, vitamins, and beneficial antispasmodic qualities.

15. Oregano

Although it is possible that it was used in Prehistory, the first references to its culinary and medicinal use date back to classical Greece. His properties? It is antioxidant, antimicrobial, and, according to some studies, antitumor and antiseptic. It is also considered a tonic and digestive.

16. Pomegranate

Native to South Asia, Persia, and Afghanistan.

Low in calories, with astringent and anti-inflammatory properties, it is ideal for cleansing and slimming diets. In addition, it is rich in potassium

And recent studies ensure that pomegranate seed extract produces a decrease in blood glucose levels, which makes it ideal for diabetics.

17. Kiwi

Thousands of years ago, this fruit, which they called yang-tao, grew wild in China. In the early 1900s, the seed of this fruit was taken to New Zealand, where it began to be produced as we know it.

Among its benefits: a high percentage of vitamin C and other bioactive substances that prevent DNA damage, which helps prevent some diseases such as cancer.

18. Grapes

Coming from the Caucasus and In Western Asia, it seems that there are indications that they were already collected in the Paleolithic. Although viticulture, as such, was developed by the Romans.

Some studies show that the phytonutrients present in the fruit and in the wine have a preventive effect against cardiovascular diseases, certain types of cancer, and even cataracts. Although it seems that it is the black grape and the red wine that have the best properties. A recent study from the University of Texas even assures that the consumption of red grapes and red wine prevents the deterioration of memory associated with age.

19. Apple

It is believed that it already existed in Prehistory, as some Neolithic archaeological remains attest. Of what there is strong evidence is that the Egyptians cultivated it in the valleys of the Nile, and throughout history, it has been attributed almost sacred powers. In fact, in the Bible, it is cited as the forbidden fruit that caused man's expulsion from paradise.

Among its healthiest components: pectin, a soluble fiber that keeps cholesterol at bay; catechins, a flavonoid that, in addition to being an antioxidant, has been shown to be very useful in fighting lung cancer; and dihydrochalcones, another flavonoid that resides mainly in your skin, which is a powerful antidiabetic agent. Finally, this fruit provides significant amounts of procyanidins, compounds with powerful antioxidant activity that improves the immune system and the activity of blood platelets.

20. Orange

It is native to southeastern China and northern Burma, although it has been known in the Mediterranean for 3,000 years. The pectin present in its pulp reduces cholesterol and develops intestinal flora. In addition to its high content of carotenoids, which prevent various types of cancer and protect against cardiovascular diseases. Finally, it also provides fiber, as long as we take the whole fruit.

21. Banana

It comes from Southeast Asia, from India, from where it spread to the Mediterranean after the conquest of the Arabs in 650. It reached the Canary Islands in the 15th century and from there to America, in 1516. Its high inulin content stands out, which reduces the risk of degenerative diseases such as cardiovascular disease, osteoporosis, obesity, and cancer. And it is rich in magnesium, so it prevents cramps and is the ideal fruit to recover after playing sports.

22. Papaya

It comes from Mexico or the Peruvian Andes. From there it spread to other tropical countries and from there, to Europe. Its main component, papain, is an enzyme that breaks down proteins in food, making it ideal for those who have digestive problems such as gastritis, hiatal hernia, and heartburn.

23. Blackberries

They are the fruit of the mulberry, a tree native to Ancient Persia, and which is also the origin of silk. In fact, in ancient China, only royalty could cut its leaves, which were also used to make exquisite infusions.

Nutritionally speaking, blackberries contain a substance, pterostilbene, which helps reduce cholesterol and diabetes. But the most valuable thing about this fruit is its natural pigments that strengthen the human immune system and delay aging.

24. Strawberries

Originally from Europe, from the Alps region, it seems that it began to be cultivated in France in the 10th century, and it was the Spanish, Portuguese, and English who brought them to America.

They have more vitamin C than an orange, a large amount of fiber, and potassium. In addition, they contain several organic acids, among which are salicylic, and flavonoids, which cause their color, which is also powerful antioxidants.

25. Blueberries

Although its origin is not known, it is known that it was part of the diet of the Arctic peoples since ancient times. In North America, the Amerindians also used it for their meals.

Its rich content in polyphenols and antioxidants make it an ally against cardiovascular diseases. It is also a powerful anti-flu, strengthens the immune system, and is very effective against urinary infections.

26. Avocado

Originally from Mexico, Colombia and Venezuela, the ancient Aztecs called it Nahuatl (testicle) because they considered it an aphrodisiac.

Despite its high caloric value, its consumption reduces total cholesterol levels and some of its compounds have antioxidant properties. Its topical use has also been used in the treatment of psoriasis with good results. In addition, it is part of the foods of happiness, that is, rich in tryptophan, which increases the serotonin levels of those who consume it.

27. Swiss chard

Native to Asia, they have been consumed since ancient times. The Assyrians cultivated them as early as 800 BC. C.

It is a very complete food, with high calcium content, for which it should be a mandatory consumption in the diet of pregnant women, the elderly, children, and athletes. In addition, the lutein it contains prevents heart attacks and strokes.

28. Celery

The Egyptians and Greeks already used it on their tables. The Romans consumed it at funeral banquets and placed bunches of celery on graves as a tribute to the dead.

Its contributions include flavonoids with an anti-inflammatory, antibacterial, and vasodilator effect. It is also a source of xanthoxin and bergapten, key in the treatment of dermatological diseases.

29. Cauliflower

It comes from the Middle East, and in Asian countries, it has been cultivated for more than 1,500 years. It arrived in Europe in the 16th century through Turkey. Its high water content and low in hydrates, proteins, and fats make it a great ally of weight-loss diets. In addition, it provides thiamine, a vitamin whose deficiency causes certain neurological disorders, such as loss of concentration and depression

30. Carrot

Native to Eurasia and North Africa, it contains a large amount of fiber. But its main contribution is vitamin A, important for the functioning of the retina and the condition of the skin. It also highlights its b-carotene, which prevents some types of cancer and cardiovascular diseases.

31. Beet

Its most direct ancestor, the wild beet, grew already in Prehistory, and its roots were part of the diet of the first communities in North Africa. The substance that stains it red, betacyanin, is a powerful anticancer very effective against colon cancer.

32. Numeric

Known as turmeric, it was used for the first time in India, in 610 BC. C. At first, it was used as a dye for wool, and even for some parts of the body.

Its main contribution is polyphenols, powerful antioxidants that have antimicrobial, hepatoprotective, and cardiovascular disease prevention properties.

33. Tomato

The fruit of the tomato plant is of American origin, exactly from Peru, from where its Aztec name (tomato) comes. Its introduction into Europe occurred through Mexico, although it did not become popular until the 18th century.

The presence of carotenes makes it an important antioxidant. It also favors the absorption of iron and increases resistance to infections and other diseases. Finally, its contribution of lutein and zeaxanthin is associated with the prevention of cataracts and macular degeneration.

34. Spinach

The wild origin of this vegetable is not known, although there are authors who assure that it comes from Southeast Asia.

Its properties include vitamins A and E, and fiber. They are known to benefit the eyes, help promote energy and vitality, and have recently been found to contain natural inorganic nitrate to help build stronger muscles.

35. Onion

Its origin is not exactly known. Although evidence of its cultivation has been found in Central Asia in

3200 a. C.

It stands out as a source of potassium, calcium, iron, magnesium, and phosphorus. According to some studies, its sulfur compounds even protect against esophageal and stomach cancer. Finally, it is important to highlight its abundance in quercetin, a powerful antioxidant that prevents the risk of cardiovascular diseases.

36. Pumpkin

Its remains have been found in pre-Columbian Inca tombs and we know, thanks to the Old Testament, that it was a food of great use among the Hebrews of the time of Moses.

Regarding its nutritional value, it is often recommended in weight loss diets due to its high fiber content and low calorie and fat content. In addition, its high potassium content is beneficial for cases of hypertension.

37. Artichoke

Its origin is in Ancient Egypt, and later it was used by Greeks and Romans, who considered it an aphrodisiac.

In addition to water, fiber, and vitamins B6 and C, its true great power lies in sterols, substances that limit the absorption of cholesterol in the intestine, and  Cynarine, a powerful diuretic that makes it especially suitable in weight loss diets.

38. Garlic

This food was included in the diet of the workers who built the pyramids of Egypt, to give them energy. And they believed it so necessary that in the year 3500 a. C. the lack of garlic stocks led to the first known strike in history.

It contains iodine, phosphorus, potassium, and a wide variety of vitamins, such as B6 and C. Therefore, it has antiseptic, anticancer, anti-inflammatory, bactericidal, antiviral, and antiparasitic properties.

39, Pistachios

The first fossils of the genus Pistacia was found on the island of Madeira and dates from the Tertiary era. Although the first crops of the pistachio, the plant from which this fruit is extracted, were made in the Middle East. In fact, what has considered the caviar of pistachios comes from the Iranian region of Khorasan, where it has been cultivated since the 2nd century BC. C. as a delicacy reserved for royalty. Later its cultivation spread to all of Europe, and to the USA in 1930, which has now become the main producer.

Its daily consumption provides a large amount of fiber and energy, due to its high caloric content. It also highlights its contribution to vitamins, minerals, and fatty acids, and its contribution of zinc and vitamin E contributes to the good health of the reproductive system. Some studies claim that it prevents diabetes and even stress.

4o. Chia seed

It is from the mint family and native to Mexico and Guatemala, where it was cultivated by the Aztecs.

Although it was forgotten for centuries, a couple of years ago it became fashionable for its beneficial effects on health and its absence of gluten. And is that this seed contains a high concentration of omega-3 acids and minerals such as iron, selenium, magnesium, calcium, and phosphorus. Not in vain, the Aztec warriors claimed that they were capable of fighting all day fed with a single tablespoon of chia.

41. Quinoa

The cultivation of quinoa, the plant from which this cereal comes, began between 3,000 and 5,000 BC. C. in the surroundings of Lake Titicaca, between Bolivia and Peru. The FAO declared 2013 the international year of this cereal, due to its healthy potential, since, according to this organization, it cures more than twenty-two human ailments and conditions. Its stems and leaves have a high healing and calming power, and its consumption controls internal bleeding and combats vomiting.

42. Almonds

The origin of its cultivation is located in Asia and the Middle East, from the Aegean Sea to the Pamir plateau (between Mesopotamia and Kurdistan). From these areas, it reached the East of Europe, and from there to Greece and Rome. They stand out for their high content of unsaturated fats, beneficial for cardiovascular health, and vegetable proteins. They also provide a lot of fiber and are rich in minerals such as phosphorus and magnesium, which makes them highly recommended for strengthening bones and preventing osteoporosis.

43. Walnuts

The walnut fruit has been part of the human diet since prehistoric times. Although it is not exactly known, it is believed that he was born between Persia (Iran) and the Caucasus. The Greeks called it kara (head) because it resembled our brain. Its benefits are many, but its balance in essential fatty acids stands out, which makes it a great ally to fight bad cholesterol and against diabetes. Their high omega-6 content makes them recommended for alleviating premenstrual syndrome and menopausal disorders; and prevents colon cancer

44. Bonito

The first news of its capture for human consumption date back to the 4th century AD in northern Europe. It is a good source of protein, vitamins, and minerals. Among them, vitamin D stands out, which favors the absorption of calcium and regulates its level in the blood. As for minerals, it contains a large amount of selenium, phosphate, potassium, iron, magnesium, and zinc.

45. Hake

We know that hake was part of the Romans' diet, although they consumed it salted, as it was the only way to preserve fish at the time. And according to a recent study carried out by the Center for Biomedical Research on Obesity and Nutrition (CIBERobn): "Frequent consumption of hake improves blood pressure, reduces cholesterol and reduces waist circumference". In addition, it has a great contribution of omega-3, which is currently related to the reduction of risk factors for cardiovascular diseases.

46. Salmon

Although there are no dated fossils, it does appear in the writings of Celtic mythology, which speak of the existence of this species.

Regarding its properties, it is a great source of protein, monounsaturated and polyunsaturated fatty acids (omega-3 and omega-6), phosphorus, selenium, and vitamins B12 and D.

47. Tuna

Its fishing is documented since Ancient Greece and Aristotle reflected in his writings how it was fished by the Phoenicians, who traded it in the Mediterranean.

Among its benefits are it's high content of polyunsaturated fatty acids (AGP), omega-3, which reduces the levels of cholesterol and triglycerides in the blood, and a great contribution of vitamins D (which favors the absorption of calcium and the production of enzymes in the liver) and B.

48. Butter

Its origin is in Mesopotamia, between 9,000 and 8,000 BC. The first was made with sheep or goat milk and was highly appreciated by Vikings and Celts. Pliny referred to it as "the finest food among the barbarian nations." And it is that, although for years it was considered an enemy of the healthy diet due to its high-fat content and its relationship with cholesterol, now its moderate consumption is considered an excellent antioxidant; a fat reducer in the abdominal area due to its high content of conjugated linoleic acid (CLA) and an excellent digestive.

49. Extra virgin olive oil

The beginning of its production and consumption as food is calculated in the Copper Age (4000 BC) between Palestine and Egypt. Its high content of polyphenols and vitamin E makes it essential in any balanced diet. It is a powerful antioxidant that prevents cell death and improves cognitive functions; improves blood sugar levels; reduces bad cholesterol and improves blood flow.

50. Eggs

Poultry has been part of our diet since prehistoric times, although the first recipes that included it come from Ancient Rome. Regarding its nutritional value, it is proteins with a high biological value, phosphorus, balanced fats, vitamin A, D, and B12. In The 1970s it earned an unfairly bad reputation when some scientific studies accused it of being the cause of high levels of bad cholesterol. From that time comes the belief that the healthy thing is to eat a maximum of three eggs a week In 1999, a study from Harvard University pardoned it and indicated that you could even take one a day without taking any risk.

Its main contribution is polyphenols, powerful antioxidants that have antimicrobial, hepatoprotective, and cardiovascular disease prevention properties.