It’s easy to wonder which food is the healthiest.
It is vital to know the most healthful foods to ensure a wide range of nutrients is included in our diet when trying to lose weight.
After all there is only a limited amount of food you can eat in a single day.
To maximize the number of nutrients you take in, it makes sense to spend your calorie budget wisely.
Here are 13 healthy foods to eat to lose weight.
1. Salmon
Don’t let salmon’s relatively high calorie and fat content fool you. Studies suggest that fatty fish can be one of the best foods for weight loss.
While many other types of fish are promoted as healthy, wild-caught salmon is the most nourishing source of omega 3 fatty acids, protein, and many other nutrients.
When buying salmon, we suggest you buy the wild-caught as it is exposed to fewer toxins.
Most notable nutrients per 100 grams (3.5 ounces):
- Selenium – 67% of the DV (Daily Value)
- Protein – 50% of the DV
- Vitamin B12 – 51% of the DV
- Omega 3 – 52% of the DV
- Vitamin D – 105% of the DV
2. Avocados
Avocados are a fruit, not a vegetable.
Although they are different from most fruits, they are rich in healthy fats instead of carbs.
Eating just a couple every week can give you all the benefits of healthy monounsaturated fats, Vitamin B6, potassium, Vitamin C, and loads of folate.
Several studies have shown that avocados can Lower Bad Cholesterol and Triglyceride Levels and reduce the risks of heart diseases by 40%.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin K – 24% of the DV (Daily Value)
- Fiber – 40% of the DV
- Vitamin C – 18% of the DV
- Vitamin E – 11% of the DV
3. Eggs
There are many benefits of eating eggs. They are indeed nature’s gift to us and a superfood.
Eggs have been brutally criticized because of their cholesterol content.
However, researches show that dietary cholesterol isn’t something you need to worry about.
Several studies show that eggs raise good cholesterol and lower the bad ones responsible for heart diseases. Other than that, eggs also are an excellent source of protein and include high amounts of biotin, which has been shown to enhance skin, hair, nails, and eye health. The high amount of protein in eggs helps your body to lose weight and causes the feeling of fullness.
One large egg contains:
- Biotin – 22% of the DV (Daily Value)
- Selenium – 22% of the DV
- Folate – 5% of the DV
- Vitamin A – 6% of the DV
- Protein – 6 grams or 10% of the DV
4. Dark Chocolate
Yes, you’ve read it right. Dark chocolate is one of the healthiest foods on earth, as it doesn’t contain a lot of sugar.
High-quality dark chocolate (85% cocoa and up) is not only good for the body and weight loss but what many people don’t know is it’s also high in iron and antioxidants, which gives protection from disease-causing free radicals.
Not only does dark chocolate keeps blood pressure low and prevent cancer, but it also raises the good cholesterol in the body and keeps the bad cholesterol low.
Green and Black’s Organic Chocolate Bars is the best brand for high-quality Dark chocolate. They are rich in flavor, and in just 1-2 squares, you will feel satisfied.
So eating a square or 2 of Dark chocolate every day will actually help your body—great news for people who have a sweet tooth.
Most notable nutrients per 100 grams (3.5 ounces):
- Iron – 67% of the DV (Daily Value)
- Fiber – 33% of the DV
- Copper – 89% of the DV
- Magnesium – 58% of the DV
- Manganese – 98% of the DV
5. Blueberries
Blueberries are not only delicious but also amongst the most powerful source of antioxidants in the world.
Packed with fiber, minerals, vitamins, and low in calories, blueberries are a food that can help you in many ways like protecting the body from several cancers and preventing heart diseases.
They also have anti-aging properties that keep the skin and hair young.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin K – 25% of the DV (Daily Value)
- Vitamin C – 24% of the DV
- Manganese – 25% of the DV
- Fiber – 4 grams or 10% of the DV
6. Kale
Kale is the Queen of all the healthy leafy greens.
Rich in fiber, antioxidants, vitamins C, Vitamin K, and several other nutrients.
This super green has anti-cancer nutrients and is anti-inflammatory.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin K1 – 1014% of the DV (Daily Value)
- Vitamin C – 175% of the DV
- Vitamin A – 280% of the DV
- Fiber – 10% of the DV
7. Tomatoes
This fantastic fruit (yes, its a fruit, not a vegetable) is loaded with potassium and vitamin C.
Tomatoes contain phytonutrient lycopene, which protects our bodies against stomach, prostate, and lung cancer.
Studies also show that lycopene can help prevent heart diseases.
You can use tomatoes with anything, and they taste delicious from salsa to salads and sauces or soup.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin C – 28% of the DV (Daily Value)
- Vitamin K – 14% of the DV
- Vitamin A – 16% of the DV
- Biotin – 20% of the DV
- Molybdenum – 22% of the DV
- Potassium – 8% of the DV
8. Broccoli
Broccoli is best known for its cholesterol-lowering benefits and anti-cancer properties.
This vegetable that looks like a mini green tree is one of the healthiest vegetables you can eat.
Packed with vitamins C and K and a good source of fiber, broccoli also contains a little protein compared to the other green vegetables.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin C – 132% of the DV (Daily Value)
- Vitamin A – 13% of the DV
- Vitamin K – 114% of the DV
- Vitamin B9 – 16% of the DV
- Chromium – 37% of the DV
- Folate – 26% of the DV
9. Quinoa
Quinoa, which is pronounced as KEEN-WAH, is a grain high in fiber, protein, and nutrients.
Quinoa contains all 9 amino acids and gives the same amount of nutrition as meat.
It is also Gluten-free and a powerhouse of antioxidants, making it a great alternative from other grains.
Most notable nutrients per 100 grams (3.5 ounces):
- Copper – 25% of the DV (Daily Value)
- Phosphorous – 25% of the DV
- Magnesium – 20% of the DV
- Fiber – 12% of the DV
- Folate -19% of the DV
- Iron – 15% of the DV
- Fiber – 5 grams
- Protein – 8 grams
10. Spinach
Spinach is genuinely one of the healthiest foods on the planet.
It is loaded with Vitamin A, Vitamin K, Vitamin C, antioxidants, and essential heart-healthy folate while being low in calories.
There are so many health benefits of eating spinach like preventing heart diseases, cancer, and improving eye health.
Now we know why popeye loved spinach so much.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin K – 414% of the DV (Daily Value)
- Vitamin C – 130% of the DV
- Vitamin A – 54% of the DV
- Folate – 35% of the DV
- Magnesium – 24% of the DV
11. Oats
Fiber-rich oats are incredibly healthy. They are loaded with nutrients and keeps cholesterol in check. They also contain more protein and fat than most grains.
Oatmeal for breakfast is an excellent choice as the high fiber keeps you full till lunch, and you will probably eat fewer calories.
Most notable nutrients per 100 grams (3.5 ounces):
- Manganese – 215% of the DV (Daily Value)
- Phosphorus – 52% of the DV
- Iron – 28% of the DV
- Zinc – 28% of the DV
- Folate – 17% of the DV
- Vitamin B1 (thiamin) – 45% of the DV
12. Olive Oil
Olive oil contains Omega 3 and 6 fatty acids, polyphenols, large amounts of antioxidants that help fight many diseases such as cancer, osteoporosis, and brain deterioration.
Olive oil has strong Anti-Inflammatory properties.
Several studies have shown that adding olive oil to your diet can help prevent stroke, heart diseases, cancer, and even help reduce weight.
We recommend buying the extra virgin olive oil with a darker color as it contains more nutrients than regular olive oil.
13. Almonds
Almonds are incredibly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.
They are the most popular type of nut and make a perfect quick snack if you are hungry.
Almonds have been shown to reduce bad cholesterol, help brain function, prevent heart attacks, and strengthen bones and teeth. Just make sure to use raw organic almonds, not the ones that are covered in salt and sugar.
Most notable nutrients per 100 grams (3.5 ounces):
- Vitamin B2 – 58% of the DV (Daily Value)
- Protein – 21 grams
- Fiber – 12 grams
- Biotin – 209% of the DV
- Vitamin E – 158% of the DV
- Manganese – 109% of the DV