Taking control of your health means adjusting your diet to include healthier foods. The old adage ‘you are what you eat’ is true. What you put into your body can provide energy and benefit your health in various ways, like protecting you from heart disease, diabetes and some cancers. By putting some of the most nutritious foods into your diet, you can boost your health.

15 Most Nutritious Foods

These nutritious foods can make the difference between poor health and good health. By incorporating each into your daily diet, you can become healthier within weeks.

1. Avocado

This delicious food can actually cut your risk of heart attack by offering plenty of monounsaturated fat – that’s the fat that’s good for you. Avocados also have beta-sitosterol, which helps block cholesterol, and gluthathione, which helps block some cancers.

2. Beans

Loaded with soluble fiber, beans can cut your cholesterol by 10 to 15 percent. There is also magnesium, which helps your blood pressure, and antioxidants, which do wonders for your immune system.

3. Blueberry

Long known as a powerful antioxidant, blueberries are good for protection from heart disease, cancer, memory loss and even blindness. They are also good for preventing urinary tract infections and constipation.

4. Broccoli

A bit of a wonder food, broccoli is a serious cancer fighter, protecting you from breast, lung, colon and stomach cancers, among others. It’s also loaded with calcium and potassium, so it’s good for your blood pressure and bones. And don’t forget the beta-carotene and vitamin C, which are great for enhancing memory and protecting your eyes.

5. Flaxseed

A small sprinkling of these crunchy seeds over the food of your choice can boost your fiber intake, as well as protect from hormone-related cancers, such as breast or ovarian cancer. It is also a good source of alpha-linolenic acid, which is an essential fatty acid that makes your blood less sticky and thinner, thus helping avoid heart attacks and stroke.

6. Garlic

Garlic is another food that appears to be good for you in every way possible. It lowers cholesterol, acts as a blood thinner, cuts your risk of cancer, flushes out carcinogens, offers plenty of antioxidants and even has antibacterial and antiviral properties. Garlic should be a staple of the healthy kitchen!

7. Salmon

Having just two servings of this fish every week can slash your risk of cardiovascular disease by 17 percent, cut heart attack risk by 27 percent and reduce your risk of prostate cancer by 33 percent. It even has psychological benefits, too – those who have high levels of omega-3 fatty acids in their blood are 53 percent less likely to suffer from depression or related problems.

8. Spinach

This lean, green antioxidant machine has carotenoids to protect your eyes, vitamin K to protect your bones and potassium to keep your blood pressure low. It also has magnesium and folate, which has been shown to reduce the risk of lung cancer in former smokers. Best of all, it’s versatile and can be eaten with almost anything, so make it a staple.

9. Yogurt

Of course it’s loaded with calcium, but did you know it’s also loaded with probiotics? These beneficial bacteria can fight against ulcers, bowel disease, urinary tract infections, yeast infections and more. Not only does it keep the bad bacteria in check, it can help enhance your immune system.

10. Apple

An apple a day really can keep the doctor away. The antioxidants fight against free radicals, which means apples help ease aging and prevent some diseases. In fact, apples have been shown to extend life cycles in studies on flies. And adult females can reduce the risk of heart disease by up to 22 percent by indulging in apples.

11. Almond

These crunchy morsels of goodness are loaded with nutrients like vitamin E, iron, calcium, magnesium, riboflavin and fiber. They can help keep cholesterol in check and can protect you from heart attack, heart disease, stroke and the like.

12. Sweet Potato

One of the most powerful veggies on the planet for vitamins, sweet potatoes have plenty of beta carotene, carbohydrates, vitamin B6, vitamin C, and dietary fiber. They are also loaded with vitamin A, calcium, protein and more. This big helping of nutrients helps keep your immune system strong and your body balanced.

13. Wheat Germ

An excellent source of fiber, wheat germ comes from the wheat plant. It is the embryo of the seed, which is usually milled out when cereals are refined. Fortunately, it can be sprinkled over almost any food to create an instant rush of vitamin E, folic acid, phosphorus, magnesium, thiamin, zinc and essential fatty acids.

14. Oatmeal

With a high fiber content, oatmeal can help lower cholesterol levels, improve cardiovascular health and become a part of a healthy low-fat diet. The complex carbohydrates and fiber help slow down digestion, which keeps you feeling full longer, and helps you control blood sugar levels.

15. Eggs

The yolks of eggs are excellent for hard-to-find nutrients, such as choline, which can lower cancer risk. Many antioxidants in the eggs can help protect your eyes. And though the egg has long been maligned as a source of heart disease, having one egg per day won’t increase your risk of heart attack or stroke.

List of Nutritious Foods

This list of nutritious foods should help you fill up your pantry with the good things you need to stay healthy:

World’s Most Nutritious Foods

Foods	List
Vegetables	Carrots, Brussels sprouts, squash, sweet potatoes, celery, avocado, green beans, peas, asparagus, parsley, onions, broccoli, garlic, leafy greens, peppers
Fruit	Cantaloupe, bananas, grapefruit, oranges, grapes, pineapple, cranberries, mangos, all melons, all berries, apples, cranberries
Nuts	Brazil nuts, almonds, walnuts, cashews
Grain	Buckwheat, quinoa, oats, millet, spelt, barley, wheat
Legumes	Chickpeas, soybeans, black beans, pinto beans, black-eyed peas, white beans,
Fats	Flax oil, pumpkin oil, olive oil, hemp oil
Animal Products	Pacific salmon, free range eggs, chicken breasts without the skin, goat cheese, cottage cheese, yogurt
Natural Sweeteners	Frozen juice concentrates, unpasteurized honey, dates and raisins, sucanat