Some of the most healthiest foods-By Liz Welch, Lindsay Funston and Thomas O. Ochieng

The world's healthiest foods

The country's top dietitians and nutritionists share which super-powered fruits, vegetables, dairy, and grains we all should be eating, all of the time.

Mushrooms
Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman's estrogen levels.




Barley
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.




Walnuts
A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).



Whole-Grain Pasta
Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled "multigrain": It may be made with a number of grains, but they aren't necessarily whole ones.



Peanut and Almond Butters (All-Natural)
Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.



Oatmeal (Steel-Cut or Old-Fashioned)
Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.




Quinoa
It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

 

Skim Milk
It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.


Almonds
Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.



Lentils
A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.



Blueberries
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.



Bulgur
Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.



Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Pumpkin

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.

 
 

Chard

Supercharged with nutrients—think calcium, B vitamins, and beta-carotene—this leafy green fuels your body with fiber, too.

Kidney Beans

A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.



Eggs

The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rab, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.

Kiwi

Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.