Healthy Foods: The Top 9

You probably know a lot about healthy foods. Do you also know the healthiest of healthy foods? If you incorporate two of these super healthy foods into your diet every day and avoid the unhealthiest foods, you’re already eating pretty healthy.

Healthy Foods: The Nine Healthiest

There are foods that are carcinogenic, foods that can contribute to one, foods that make our bones fragile, foods that are pro-inflammatory, and of course foods that make you fat.

But there are foods that are just as healthy that fight cancer, lower cholesterol, strengthen our bones, inhibit inflammation, control high cholesterol, provide minerals, promote muscle growth, and have many more super-healthy effects on our bodies.

The healthiest foods even have several of these positive properties at the same time. But who is in the top nine? Which foods are the healthiest? However, there are many others who also deserve a place in these first ranks. Our list is therefore certainly not complete.

Food #1: Broccoli and broccoli sprouts

Broccoli is a superfood in every form – as a vegetable, raw food, or as spicy broccoli sprouts. Broccoli stimulates the production of a substance in the body that can prevent and even fight existing cancers – especially breast, prostate, colon, and cervical cancer.

In addition, broccoli provides sulforaphane, a phytochemical with a high level of antioxidant activity. On the one hand, sulforaphane is also active in the fight against cancer, but it also helps with Alzheimer’s and arthritis. If you want to fully reap the beneficial effects of broccoli, eat broccoli with broccoli sprouts in the same meal.

According to a research team from the University of Illinois, this combination is said to almost double the cancer-fighting effects of broccoli.

Apparently, three to five such meals per week are enough for the broccoli to start working in the body. It is important that the vegetables are prepared correctly – i.e. in a way that is gentle on the enzymes. So do not boil the broccoli, just steam it for as little time as possible. Also, never prepare broccoli dishes in the microwave, as this destroys the high levels of antioxidants that broccoli is dependent on.

Broccoli sprouts are easy to grow yourself. Get some organic broccoli germination seeds, and a germinator, and get started according to the instructions – which you can also find here. In a few days, your broccoli sprouts will be ready to eat. Under point 9 you will find further rung information.

For those who do not have time to grow sprouts, broccoli sprouts are also available in powder form with a high sulforaphane content.

Food #2: Hemp seed

The small seeds of hemp, the hemp nuts, are not only delicious but also a particularly valuable food for humans – and have been since primeval times.

Hemp nuts provide numerous antioxidants, vitamin E, and, of the B vitamins, vitamin B2 in particular. Yes, hemp is actually one of the best plant-based sources of vitamin B2. Vitamin B2 is very important for the thyroid, eyes, and skin. It plays an important role in muscle building and is involved in the formation of stress hormones. So do your eyes fail, do you occasionally suffer from cracked corners of your mouth or cracked lips, and does your skin flake? Then it’s time for hemp!

Hemp not only provides you with protective vitamins but also high-quality protein. The hemp grain consists of up to 24 percent of a protein that is easily digestible by humans.

So if you think you have to eat meat, fish, and eggs to get a full amino acid profile, you haven’t delved into hemp. So if you want to spice up your protein supply, 2 to 3 tablespoons of hemp protein per day mixed into juices or smoothies is sufficient. Athletes can easily tolerate twice the amount (divided into two servings).

Hemp seeds are peeled and can be wonderfully mixed in this form in shakes, soups, or sauces or sprinkled over salads and vegetables. Like sunflower seeds, hemp seeds can also be mixed into pastry and bread doughs. If you grind the hemp seed, up to 20 percent of the resulting hemp flour can be added to a conventional flour recipe and gives the recipe a nutty aroma.

Delicious patties can also be made from hemp. To do this, make a dough from ground hemp seed, oat flakes, breadcrumbs, an egg, and spices, form meatballs, and fry them in a little coconut oil until golden brown.

In addition to hemp nuts, there is also fine hemp oil made from hemp. Its omega-6-omega-3 ratio is optimal and is around 3.75:1. For this reason, hemp oil – just like the hemp nuts – belongs in every healthy diet and especially in the diet of people with chronic diseases.

Chronic diseases are often due to chronic inflammatory processes and the right fatty acid ratio in hemp can have an anti-inflammatory effect here. Chronic inflammatory diseases include B. arthritis, arteriosclerosis, periodontitis, diabetes, high blood pressure, many chronic nervous disorders, chronic inflammatory bowel diseases, and much more.

Since hemp also contains rare gamma-linolenic acid (GLA), nuts or hemp oil can also be used to treat neurodermatitis or premenstrual syndrome. The GLA not only has a positive effect on the skin, but also on the female hormone level.

Hemp oil goes very well with root vegetable salads or other raw food dishes. It shouldn’t be heated.

Food #3: Chia seeds

Chia seeds are tiny grains that come from Mexico and are one of the absolute superfoods. A teaspoon of chia is enough – as they say in Mexico – to provide a person with enough nutrients for 24 hours.

If you look at the nutritional values ​​of the small seeds, then this statement is no longer surprising. Chia seeds provide twice as much protein as conventional grains, three times as much iron as spinach, and five times as much calcium as milk. The omega-6 to omega-3 ratio in chia is excellent.

While the modern diet often provides 15 to 20 times more omega-6 fatty acids than omega-3 fatty acids, chia seeds contain three times as many omega-3 fatty acids as omega-6 fatty acids and thus ensure an anti-inflammatory and healing environment in the body.

Because of this fatty acid pattern, chia seeds are reminiscent of flaxseeds. However, flaxseed does not store very well. It goes rancid quickly. Chia seeds, on the other hand, can be stored for years without suffering any loss of nutrients.

Similar to flaxseed, chia seeds also swell considerably in liquids. It, therefore, regulates digestion, relieves heartburn, keeps blood sugar levels constant, and has a detoxifying effect. You can prepare wonderful puddings and shakes from chia seeds thanks to their strong swelling properties.

Food #4: Dandelion

How can a weed stand by the healthiest foods? Quite simply: dandelions are not really weeds. It was only called that by people who don’t know what to do with dandelion. However, dandelion is not only one of the healthiest foods but also a wonderful and free remedy.

The state of our digestive system is known to be crucial to our overall health. If the intestine, the gallbladder, or the liver is diseased, then basically nothing works properly anymore – neither the absorption of nutrients nor the elimination of toxins and waste products. The body keeps getting sicker and sicker. The dandelion now has an amazing influence on these very important organs.

It regulates digestion, activates gastric juice secretion, relieves flatulence, promotes the flow of bile, thus helping against gallstones, and also improves lipid metabolism so that the cholesterol level returns to acceptable levels.

The dandelion also has an excellent effect on the urinary tract, so that it can be used very well for bladder infections or other urinary tract infections.

In addition, the scientific study results that prove the anti-cancer effect of dandelion have been increasing recently. The dandelion is said to be able to send the degenerated cells to cell death not only in prostate and breast cancer and in chronic lymphatic leukemia, but also in skin cancer that is already resistant to chemotherapy.

Of course, you can take the dandelion as tea. In the form of green smoothies and salads, however, it provides far more vital substances. For example, dandelion provides forty times more beta-carotene than lettuce, four times as much magnesium, and nine times as much vitamin C. In addition, there are all the helpful bitter substances and secondary plant substances that give dandelion its antioxidant potential.

If the weather thwarts the dandelion harvest or you don’t have time to drive into the countryside, you can still enjoy the unique nutrient composition of dandelion, namely with the help of dandelion root extract. The concentrated power of the plant is in the root of the dandelion. Half a teaspoon of the extract every day is therefore sufficient.

Food #5: Coconut

Coconut provides a variety of different foods. Of course, nothing beats a fresh coconut. In the kitchen, however, it is not as versatile as e.g. B. the coconut oil, the coconut butter, or the coconut milk.

Coconut products not only have multiple uses – as food, medicine, and personal hygiene – they also taste incredibly good and offer tremendous health benefits as well. The coconut MUST be in the top 9 healthiest foods.

Coconut fat consists mainly of saturated fatty acids. That’s why people were skeptical about it for a long time. Today, however, we know that the saturated fatty acids in coconut can even protect against hardening of the arteries and heart attack, as they tend to increase the “good” HDL cholesterol, which then leads to overall improved lipid metabolism.

Coconut oil also contains a high proportion of fatty acids that can actually soften the cell walls of bacteria (lauric acid, capric acid, etc.), so that coconut oil can lead to a milder course of a wide variety of infectious diseases or to the disease not even breaking out – if that Coconut oil is a regular part of the menu. For example, the harmful effects of coconut oil have already been proven in staphylococci, streptobacilli, Helicobacter pylori, chlamydia, and many others.

Due to its antibacterial, but also antifungal (antifungal) effect, coconut oil is also the body oil of choice when the skin suffers from fungal infections. Coconut oil also has a deterrent effect on ticks, fleas, etc., so it can not only protect YOU from summer bugs but also your dog.

Since the medium-chain fatty acids in coconut oil are also very easy to digest, they can be extremely helpful in the case of pancreatic weakness or gallbladder problems. In these cases, other fats can often only be consumed with discomfort. Coconut oil, on the other hand, supplies the organism with valuable nutrients and prevents nausea and a feeling of fullness.

Coconut oil is also said to be able to prevent and even alleviate Alzheimer’s disease when consumed daily. It’s definitely worth a try.

It is of particular interest to many people that coconut oil also has a metabolism-activating effect, can increase the basal metabolic rate, and should therefore be the fat of choice in weight loss diets.

Since coconut products are so versatile and there are now countless recipes with coconut oil and coconut milk, using them on a daily basis is no longer a problem. Coconut oil is also a reliable companion when frying, as it is extremely heat-stable and no harmful oxidative processes take place when heated.

Coconut milk is now also available as an easily storable and easy-to-use coconut milk powder that is quickly mixed and goes perfectly with shakes, smoothies, and, of course, Asian dishes.

Food #6: Nettle

Like the dandelion, the nettle is considered a highly unpopular weed. However, that doesn’t change the fact that nettle is basically one of the healthiest foods to eat as often as possible.

It has now even been scientifically proven that nettle helps against arthrosis, arthritis, and prostate and bladder problems and can be effective for chronic inflammatory bowel problems.

Nettle seeds, on the other hand, are one of the most natural all-around nutritional supplements in the world. They put the effect of some expensive vitality tonics in the shade and are also traditionally used against hair loss.

Nettle leaves – harvested with gloves – can be used for soups, smoothies, casseroles, quiches, vegetable tarts, or for a fine herbal tea with a highly alkaline effect. The nettle seeds, on the other hand, fit into muesli bars, bread and roll recipes, and spice mixtures or are simply sprinkled on sandwiches. Of course, you can also mix them in smoothies. Or you can just take it with a spoonful daily like a dietary supplement.

Food #7: Quinoa

Quinoa, the perfect miracle grain of the Incas, should replace the usual side dishes (rice, pasta, French fries, etc.) as often as possible. Quinoa provides an unusually complete range of amino acids for plant-based foods and is therefore very well suited to optimizing protein supply.

While many grains are low in lysine, quinoa is high in it. By the way, lysine is the amino acid that can also be effective against the metastasis of cancer. In a similar way, lysine also works against arteriosclerotic and allergic processes in the body.

In addition, quinoa contains a lot of iron, magnesium, and significantly more calcium and vitamin E than wheat or rye.

Due to the high magnesium content together with a vitamin B2 content that is twice as high as that of oats, quinoa can help migraine sufferers to eliminate their pain attacks – if it is consumed regularly.

Since quinoa is gluten-free, it can be easily consumed by people with celiac disease and those with wheat allergies. Yes, quinoa does not even belong to the grains, but is a goosefoot plant and therefore does not lead to mucus in the digestive system, which is often typical of grains, nor does it have the serious disadvantages of wheat.

The glycemic load of quinoa is also significantly lower than that of typical pasta and baked goods, rice, or potato dishes. Quinoa, therefore, protects the blood sugar level and ensures that the carbohydrates only slowly enter the blood.

Enjoy quinoa cooked as a side dish or in salads, as fresh quinoa sprouts, popped or flaked in muesli, bread, and rolls, or as a healthy and quick quinoa organic ready meal.

Quinoa is also a top-class source of tryptophan. This amino acid is needed in the brain to produce our happiness and feel-good hormone, serotonin. Tryptophan is also found in abundance in meat, fish, and eggs. But the tryptophan from these foods doesn’t get into the brain as easily. However, if quinoa is consumed at a certain point in time (on an empty stomach) and in a certain form of preparation (raw and finely ground), the tryptophan can get into the brain and be used there to produce serotonin.

Food #8: Chlorella Algae

What should one write about a food that has so many positive effects that thick books can be filled with it? Where to start What should you list, what should you leave out? Chlorella algae are one such food.

Its chlorophyll content is the highest ever measured in any plant. If one wanted to enumerate the miraculous effects of chlorophyll alone, another book would be filled with it. For example, chlorophyll ensures healthy and pure blood, a clean intestine, and healthy mucous membranes. It absorbs body odors and is therefore effective against bad breath or perspiration odors. Chlorophyll also helps the body to recognize precancerous stages and eradicate them in good time.

At the same time, chlorophyll is considered an excellent liver protection substance, as it is involved in the detoxification of toxins of all kinds – regardless of whether they are aflatoxins (mold toxins), exhaust gases, cigarette smoke, or dioxin.

In order to optimize the chlorophyll supply, in addition to taking chlorella, cereal grasses are also highly recommended, e.g. B. barley grass spelled grass or wheat grass.

The chlorella algae do not only contain chlorophyll but many other detoxifying components. Only this mixture ensures that the chlorella algae is one of the first and best measures if you want to purify, detoxify and internally cleanse the organism. For this reason, the chlorella algae is also an important component in mercury elimination after amalgam removal.
The chlorella algae also provide one of the most extensive spectrums of secondary plant substances in the world. Hardly any other plant can keep up here. Chlorella, for example, works against bacteria and fungi and even enhances the effect of conventional antibiotics and antimycotics. Since the chlorella algae protect the intestinal flora at the same time, it should never be stopped even if you are taking such medication.

The ideal chlorella dose is 1 to 1.5 grams twice a day (i.e. 2 to 3 grams in total) – with meals.

Food #9: Sprouts

If you buy lettuce and vegetables, the time of harvest is usually several days past. With each day of transport and storage, the vital substance content and energy in vegetable decreases. Freshly harvested vegetables can only be obtained in some farm shops or if you buy a subscription box from an organic farm. It would be ideal if you could plant your own vegetables. Unfortunately, due to a lack of space and time, this is rarely possible today.

Sprouts are a wonderful alternative here. Sprouts can be grown on the windowsill or on the kitchen table all year round without much effort. When you finally harvest and eat your own sprouts, they are still full of vitality and vitality. Loss of vital substances is a foreign concept for sprouts. With your own garden, your supply of vital substances could hardly be better. And so sprouts are one of the healthiest foods one could wish for today.

Just take a delicious wholemeal spelled bread with butter or a fine vegetarian spread to work and fresh sprouts in a separate bowl. Your healthy lunch (or that of your children) is ready. Don’t like pure sprouts that much? Then pour a delicious dressing or pesto over it.

The sprouting seed for sprouting is also extremely inexpensive. A small packet of seeds can yield numerous sprout meals. The sprout kitchen does not get boring either, as there are countless types of sprouts: broccoli sprouts, quinoa sprouts, mung bean sprouts, radish sprouts, sunflower seed sprouts, lentil sprouts, red cabbage sprouts, leek sprouts, and many more.

Get some sprouting jars or a germinating device and a selection of organic sprouting seeds and get started in the fascinating world of sprout cultivation – which your children will also enjoy a lot.

Two, three, or all nine foods a day?

You’ve probably already noticed that incorporating at least two of these extremely healthy foods into your diet every day shouldn’t be a problem. On the contrary, if you have all of these foods at home, you could even eat all nine of them every day without much effort.

  • For example, have a green smoothie with barley grass powder for breakfast and take your first dose of chlorella algae.
  • Take a nettle bar to work or college.
  • Before lunch, take half a teaspoon of dandelion root extract.
  • Eat an appetizer of a salad with fresh sprouts for lunch.
  • For dessert, treat yourself to a chia pudding.
  • In the afternoon, drink a shake made from 1 tablespoon of coconut butter, peeled hemp seed, freshly squeezed orange juice, and a banana – all mixed well in the
  • Personal Blender or Vitamix.
  • Eat quinoa with broccoli (possibly together with broccoli sprouts) in the evening. Don’t forget your second chlorella serving.
  • End the day with an alkaline nettle tea.

If you avoid the unhealthiest foods at the same time, you will soon be in for a big surprise. Week after week your body will feel more vital and stronger, your skin will become smooth and rosy, your ability to concentrate will improve, your tiredness will disappear, your desired weight will inevitably come closer and certain ailments will become less and less.

Have lots of fun with it!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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