Whether we wish to lose weight or adopt a healthier, more vibrant way of life, there are certain foods which are definitely worth incorporating to our diet. These are usually whole foods, most nutrient dense*, easy to find, affordable and of course tasty.
The foods on this list contain important nutrients to preserve and improve one’s health, including vitamins, antioxidants, minerals, phytonutrients, essential fatty acids and fibre for the least number of calories, while most have anti-inflammatory properties.
Essentially, these foods have not been highly processed, nor do they contain artificial, synthetic or irradiated ingredients. Keep in mind that when fruits and vegetables are in season they are of the best quality and their valuable ingredients are a lot more powerful.
* A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains.

Almonds
Being a rich source of fibre, protein, heart-healthy fat, antioxidants, vitamins and minerals makes these nuts a great snack. While the monounsaturated fat works to lower LDL cholesterol, their significant dose of vitamin E provides antioxidant power. Researchers have found that replacing some portion of carbohydrate with nuts like almonds led to a heart disease risk reduction of 30 per cent. Meanwhile, almonds are boosted with magnesium, which promotes vascular and heart health, as well as potassium, which helps prevent high blood pressure. It is worth mentioning that eating almonds along with food such as white bread, potatoes or sweets significantly lowers the overall glycemic index of the meal by modulating the postprandial blood sugar rise.

Avocado
Boosted with monounsaturated and polyunsaturated fat, vitamins C, E, potassium, and lutein, avocados help the absorption of carotenoids such as lycopene and beta-carotene. Avocado also contains an important class of antioxidants found in many vegetables that help to protect against everything from cancer to eye health problems to heart disease. Early research has also found that the fruit could play a role in inhibiting the growth of prostate cancer cells.

Broccoli
Broccoli is great for your intestinal health, low in calories, rich in the antioxidants vitamin C and beta carotene. It is also rich in vitamins K, E, B and the minerals, calcium, iron, selenium and potassium. Apart from promoting eye health and preventing macular degeneration with the carotenoids lutein and zeaxanthin it helps your immune defence against cancer, heart disease and stroke. It’s high in sulforaphane, a substance that research shows may help fight breast cancer.

Bell Peppers
The peppers are a valuable source of vitamin C, however, unlike many other sources of the nutrient, bell peppers are relatively low in sugar, while also providing fibre and several antioxidants from the carotenoid class (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin). Carotenoids improve eye health, and are associated with a reduction in cancer risk and a lower risk of cardiovascular-related death. And at least one study found that they can make you appear more beautiful.

Blueberries
Blueberries belong within the family of Ericaceae, in the genus, Vaccinium, as their anti-inflammatory phytochemicals have been linked to supporting urinary and vision health, suppressing and preventing infections. Blueberries provide healthful antioxidants, vitamins and fibre but they have also been linked to lowering cholesterol, reducing diabetes risk, slowing the ageing process and improving motor skills.

Chia Seeds
These seeds come from the Salvia hispanica plant, which is rich in antioxidants and omega-3 fatty acids, lowering inflammation in the body and reducing the risk of heart disease and cancer. Chia consumption boosts calcium and fibre intake.

Cranberries
They are a powerful urinary tract infection preventer, able to stop bacteria from clinging to the urinary tract walls, according to the University of Maryland Medical Centre. However, the National Centre for Complementary and Alternative Medicine notes that there is not yet enough evidence to say that cranberries can actually treat UTIs. The high in vitamin C fruits contain lots of antioxidants and may even be able to lower the amount of dental plaque, according to the National Centre for Complementary and Alternative Medicine. However, cranberries often contain high amounts of sugar.

Garlic
Otherwise known as the stinking rose, this herb has been used extensively in herbal medicine (phytotherapy) in antiquity, Chinese and even modern medicine. Amongst its claimed benefits that are still under research, garlic might be able to assist some people in the management of blood pressure and cholesterol levels. Garlic is a powerful natural antibiotic as certain bacteria in the body do not appear to evolve resistance to the garlic as they do to several modern pharmaceutical antibiotics. Aged garlic has been found to protect the body against damaging free radicals.

Goji berries
They are an excellent source of antioxidants, helping to reduce cancer risk, although anyone who uses blood thinners or takes diabetic medication may have a negative reaction eating goji berries, according to WebMD. Goji berries have been used in traditional Chinese medicine for thousands of years, also known as wolf berries and Tibetan goji. You can eat them raw or soak them in hot water before munching. Others prefer adding goji berries to trail mixes, smoothies or as a garnish on cereals, salads or yogurts. Basically, goji berries can be baked, cooked, steamed, and processed in any way after they are washed. They help boost the immune system, are an excellent source of vitamin C and can reduce tough cold symptoms. Gojis are an excellent source of antioxidants, fibre, low in calories and fat-free.

Flax Seed
High in omega-3 fatty acids, fibre and lignans, flax seed is linked with lower risks of heart disease and possibly some cancers. Containing great amounts of fibre which helps stabilise blood sugar levels, flaxseed can be purchased ground or whole. When the ground seeds are boiled, using the emulsified mix as a substitute for eggs is a great vegan trick for baking.
Kale
A vegetable containing lots of calcium, vitamins and minerals to help resist infections, while it also has a low calorie density. It is a very good source of vitamin B6, dietary fibre, calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, omega-3 fatty acids phosphorus, protein, folate, and niacin. Its cholesterol-lowering ability increases when steamed and bile acids are excreted, and the result is a lowering of your cholesterol levels. Kale is now recognised as providing comprehensive support for the body’s detoxification system. New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level.

Mushrooms
Shiitake mushrooms have been shown to improve the immune’s response as they contain a compound called lentinan, which has anti-cancer properties and lowers cholesterol. According to the American Cancer Society, lentinan is believed to stop or slow tumour growth and improves digestion. Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8 per cent), riboflavin, niacin, vitamin D and more.

Oatmeal
Oats are a proven reducer of bad cholesterol (LDL), a solid source of vitamins B1, B2 and E, and minerals zinc and iron. Oatmeal’s most enduring claim to fame is its proven ability to curb bad cholesterol. A soluble fibre called beta glucan, found in oatmeal, also eases constipation and helps control blood sugars.

Olive Oil
It contains monounsaturated fatty acids (also known as MUFAs), a.k.a. healthy fats that might lower risk of heart disease, one’s total cholesterol and low-density lipoprotein cholesterol levels. The Mediterranean diet, which is based on olive oil, has been proven to be beneficial in terms of insulin levels and blood sugar control, especially in cases of Type 2 diabetes.

Quinoa
This seed is a complete protein as well as a solid source of magnesium, phosphorus and especially manganese with low calories.

Raspberries
Its botanical name is Rubus Idaeus and describes a bright-red berry rich in minerals, antioxidants and vitamins. Raspberries grow very well under temperate climates. The berry is native to Europe and Australia but today it’s widely cultivated in many temperate regions all over the world under supervised farms. Chief producers of raspberries are Poland, the United States, Germany, and Chile. Raspberries are low in calories and fats; 100g has just 52 calories but provides 6.5g of fibre (16 per cent of daily recommended intake). They contain significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that the antioxidant compounds in these berries play a potential role against cancer, aging, inflammation, and neuro-degenerative diseases. Fresh raspberries are an excellent source of vitamin C and xylitol, a sugar absorbed into the blood more slowly in the intestines than simple sugar and does not contribute to high glycemic index, thus helpful for diabetics to regulate wide fluctuations of blood sugar levels.

Spinach
This popular green is rich in antioxidants lutein and zeaxanthin, vitamin A and calcium, not to mention iron. In fact, a cup of spinach contains more calcium than milk and more iron than beef. It’s also a good source of vitamin C.

Strawberries
Strawberries are also relatively high in fibre and a serving contains a lot of vitamin C. In fact, one cup of strawberries (about eight medium-sized berries) yields 150 per cent daily value of vitamin C. They are an excellent source of the trace mineral manganese, which is essential for maintaining healthy bone structure, absorbing calcium, creating enzymes that build bone. Potassium and folate are also highly beneficial nutrients derived from strawberry consumption. Researchers at Ohio State University’s Comprehensive Cancer Centre concluded that seven common berries, including strawberries, prevented certain cancers from developing in rodents.

Sweet Potatoes
Packed with vitamin A, C, D, B6 and beta carotene, sweet potatoes help to boost the immune system and skin health. Rich in fibre, folate, iron and potassium, they play an important role in metabolising other foods rich in proteins.

Tea
Green tea, made of unfermented tea leaves, has the highest amount of polyphenols – a kind of plant-derived antioxidant – compared to other teas, keeping the heart and brain healthy, and even protect against cancer according to the American Journal of Clinical Nutrition. Other research has linked drinking green tea with lower levels of bladder, breast and colorectal cancer. White tea leaves are harvested at a younger age than green tea leaves. White tea is considered rare and is usually more expensive than green tea, as it can only be handpicked during a few days of early spring and has to be handled with such care. White tea contains the same types of antioxidants as green tea, but in greater quantity. These antioxidants are found to have many health promoting properties including boosting cardiovascular health, helping to lower cholesterol, reducing the risk of cancer and enhancing weight loss. Along with green and white teas, black tea is full of antioxidant flavonoids with strong anti-inflammatory and immune boosting properties. Black tea components can be protective against certain cancers, cardiovascular disease and diabetes, especially with a drizzle or wedge of lemon to assist the absorption of antioxidants, polyphenols and flavonoids by the body.

Walnuts
This type of nut contains the most omega-3 fatty acids, which may help reduce cholesterol, improve mood and fight cancer.

*Sources: Huffington Post, Real Simple, Fitness Magazine, WebMD, Natural News, Body and Soul, www.betterhealth.vic.gov.au