The Healthy Food Guide

Here is a top list of foods that are undeniably healthy and how eating them enables your system to be nourished.


The name is derived from the copper and green lichen covering the canyon. Copper Canyon has two climatic zones. 
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Copper Canyon has two climatic zones. The region features an alpine climate at the top and a subtropical climate at the lower levels.
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Copper Canyon has two climatic zones. The region features an alpine climate at the top and a subtropical climate at the lower levels.
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The name is derived from the copper and green lichen covering the canyon. Copper Canyon has two climatic zones.
learn more
Choline is an essential nutrient for the brain's health in enhancing memory, mood, and muscle control. Choline is studied to be part of the vitamin B family and may help in cardiovascular diseases and other brain dysfunctions like dementia.

Eggs also have carotenoids, which are essential in improving the eye. Lutein and zeaxanthin compounds found in carotenoids contribute to maintaining healthy eyes. It helps by preventing the decline of vision and cataracts while aging.

Top 20 Foods That Are Healthy

As the population of overweight individuals increases and also deaths and  rises each year due to unhealthy lifestyles, people have started to get health-conscious. 

But the question is, how do they do it?

Having a diet seems to give the wrong impression of eating less. In reality, experts suggest that having a healthy diet should consist of eating right in and a good control of portion size.

However, all too often, food manufacturers are also doing their job in making high levels of sales by calling their products “healthy foods” when in fact, it is packed with saturated fats, processed sugars, sodium, and carbohydrates, which are all toxic to your system if consumed too much.

That is why we have come up with a list of foods that are undeniably healthy and how it enables your system to be nourished.

What Are The Top 20 Healthy Foods

healthy greek yoghurt

Greek Yoghurt

Low-fat Greek yogurt is much better than any other yogurts available in the market since it is made up of lactic acid from added good bacteria and is strained to get a thicker texture and to remove the whey and lactose. 

It can be a good substitute to sour cream, mayonnaise, or crème fraîche.
Building Muscles
Growing Cells
Repairing Body Tissues
Greek yogurt is good for your gut health since it can ease intestinal infections by helping the healing process because of its lactase content. It can also relieve constipation because of its fiber-rich content and its good bacteria called Streptococcus thermophilus and Lactobacillus bulgaricus. 

Lastly, it can also help in calcium absorption, especially for children due to its active bacteria culture.


Garlic is another prebiotic food that is very beneficial to gut health and blood pressure.
Protect Skin From Eczema
Fights Parasites
Help Blood Pressure
It is composed of good contents like Allicin - an antioxidant that is proven to help lower blood pressure, indigestion, stomach ulcer, infections, and bowel disorders. 

Manganese, selenium, and vitamins C and B6 are also found in garlic as well that is beneficial in fighting off bacteria growth in the body. 

Garlic can also help in protecting the skin from conditions like eczema, fungal infections, ringworm, athlete’s foot, and other parasitic infections. 


Onions are great detoxifiers, antibacterial agents, and antiseptic catalysts as well.
Helps Ulcers
Fights Cardiovascular Disease
Good Source Of Vitamin C
The consumption of onions can be a cure for gastric ulcers due to its ability to fight off free radicals and preventing the growth of Heliobacter pylori, growth-forming microorganisms. 

According to a European study in 2006, onions can affect the in vivo aggregation of platelets. 

With that, the quercetin compound found in onion can reduce the risk of cardiovascular disease and thrombosis. Quercetin helps regenerate vitamin E, helps inhibit low-density lipoprotein oxidation, and deactivate the harmful effects of chelate metal ions. 

 Onions also have a high amount of antioxidants that help slow down the oxidative damage of body cells and tissues. Onions are also a good source of vitamin C, dietary fiber, and folic acid. As well as calcium, iron, protein, and are low in sodium and contain no fat.



Salmon or other fatty fishes are a main source of healthy fats (monounsaturated fats) called omega-3s
High In Vitamin B
Helps Reduce Blood Pressure
Healthy Brain Food
A few of salmons health benefits are being able to improve heart disease because of its potassium content that greatly reduces artery inflammation, high cholesterol levels, fluid retention, and high blood pressures. 

With that, it can prevent risks from strokes, heart attacks, arrhythmia, high triglycerides, and high blood pressure. 

Another benefit that from salmon is getting a high amount of vitamin B vitamins (B3, B3, B6, B7, B9, B12, etc.)These complex vitamins are a good source for repairing and creating DNA, process food into energy, and reduces inflammation. B12 is also good at maintaining a healthy brain and nervous system, hormonal balance, and other metabolic functions.



Broccoli is one of the healthiest greens that you can ever give to your body. 
High In Vitamin B
Helps Eyes
Builds Strong Bones
It is proven to have numerous benefits but its most beneficial contents are vitamin A, vitamin B complex, vitamin C, vitamin E, vitamin K, antioxidants, beta carotene, fiber, calcium, potassium, and minerals.

One of the health benefits that broccoli can bring to the body is prevention from cancer. Its phytochemical known as sulforaphane is the one responsible for the detoxification of airborne toxins that comes from cigarettes, engines, and other air pollutants. 

Also, its vitamin A and carotenoids (lutein and zeaxanthin) are linked in decreasing the risk of cataract, macular degeneration, and night blindness - these are the common problems as a person starts to age.

Another key benefit that broccoli has is its ability to build stronger bones due to its high vitamin K content. This vitamin can reduce the risk of bone fractures due to osteoporosis and can help bone mineral density.



Just like other greens, spinach has a high amount of antioxidants specifically lutein and zeaxanthin that can improve your eyesight.
High In Iron
Builds Strong Bones
Spinach is also rich in iron, which enhances the function of red blood cells that transports oxygen around the body and also plays a role in DNA synthesis and energy production. 

It also has high levels of chlorophyll which contains phytochemicals that are anti-cancer and anti-inflammatory. It also contains low calories, so it is highly 
recommended for people who are trying to lose weight in the right way.

Spinach is also a good source of vitamin K for bone health, as well as vitamin B2, vitamin C, folate, manganese, iron, and magnesium.



Kale is usually called the “queen of greens” due to its high nutritional content and benefits that it brings to the body.
High In Iron
Supports Liver Health
Promotes Healthy Arteries
A few of its benefits of this leafy green vegetable are being able to give high fiber content which can be a good aid for indigestion and lowering levels of blood sugar and cholesterol. 

Additionally, it is also high in iron that is essential in forming hemoglobin and enzymes that aids proper liver function, cell growth, and transportation of oxygen throughout the body. On top of that, vitamin K is also found in Kale which keeps the blood from clotting, helps in building stronger bones, and maintains healthy arteries by preventing the calcium from sticking to the walls due to its vitamin K2 content.

Other powerful contents that Kale has are antioxidants, anti-inflammatory, vitamin A vitamin C, and calcium.



Zucchini is an excellent source of fiber, therefore, it can aid your digestive problems especially Chron’s diseases and irregular bowel syndrome.
Reduce Gut Inflammation
Reduce Bad Cholesterol
Promotes Metabolism
It is also a diuretic food that effectively helps in softening the stool and eliminating the waste to pass smoothly in the digestive tract. 

It is also efficient in producing short-chain fatty acids that provide nutrients and reduce inflammation in the gut.

Zucchini also brings health benefits to those who have heart disease. It contains pectin, a type of fiber that can reduce bad LDL cholesterol. It also has potassium that can dilate blood vessels which is good prevention for high blood pressure that leads to heart attack and stroke.

Vitamin C and polyphenols found in Zucchini can improve the thyroid and adrenal glands which are responsible for controlling the metabolism, cardiovascular, and digestive functions in the body system.



Celery is known for controlling high blood pressure because of its flavonoid plant chemical contents called 3-n-butyl phthalide and apigenin.
Helps Control Blood Pressure
Reduce Heart Disease
Reduce Risk Type 2 Diabetes
Aside from that, it is highly nutritious since it is mostly made up of water, protein, low calories, vitamins, and minerals including vitamin K, folate, calcium, and potassium. These nutrients are needed for the heart’s health, production of red blood cells, preventing blood clots.

It is also proven to be effective in treating gastric ulcers and digestive mucosa; preventing cancer; increases neuronal density; and decreases the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.



Avocado is rich in healthy fats, which are also called monounsaturated fats that lower the risks of heart disease.
Skin Health
Reduce Heart Disease
Wound Healing
Also, an amino acid that has glutathione and vitamin E can be found in this fruit which is a good source in enhancing the skin’s condition and wound healing. 

The phytonutrients found in avocados are also linked to preventing prostate and breast cancers. High fiber content is also found in this fruit that helps in reducing blood sugar and cholesterol levels which are beneficial to those who are overweight and obese individuals who are trying to reduce body mass index.

Other nutrients that are found in avocados are potassium, folate, magnesium, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic Acid), vitamin B6 (Pyridoxine), vitamin C, vitamin E, and vitamin K.



Almonds are another excellent source of fiber that keeps your gastrointestinal tract to effectively function.
Healthy Cells
Helps Reduce Blood Pressure
Shinny Hair
Avocado's protein content can also help in promoting healthy cells in the body and is also rich in antioxidants that protect the cell from oxidation and premature aging.

It is also beneficial for weight loss since it helps slow down the absorption of carbohydrates, thus, preventing the risks of having high blood sugar and diabetes. 

Magnesium found in almonds is also good in lowering the blood pressure.
Moreover, it also moisturizes the skin due to its vitamin A and E contents. Thus, it aids you in getting rid of dry, flaky skin. 

That is skincare companies produce an effective almond oil as part of the beauty essential that everyone has to own. Brittle hairs can also benefit from almonds since it can help you in achieving strong and shiny hair strands.



Walnuts are not just great snacking, it can be very beneficial to your health due to its high nutritional content.
Healthy Cells
Reduces Cardiovascular Problems
If consumed in a proper portion, it can give you a high amount of vitamin E through its gamma-tocopherol form, which is significant protection from heart disease. 

Antioxidants and anti-inflammatory contents are also found in walnuts that are proven to be good protection from cardiovascular problems, metabolic syndrome, and type 2 diabetes. 

Phytonutrients found in walnuts contain flavonol morin and tannin, which are good sources in preventing cancers such as prostate and breast cancer. 

Other high amounts of nutrients found in walnuts are manganese, copper, omega-3 fats (healthy fats), biotin, and molybdenum.



The most basic benefit that turmeric can give to a person’s body is its anti-inflammatory properties.
 Ease the symptoms of osteoporosis
Healthy Cells
Turmeric's main component, Curcumin, is an antioxidant that gives turmeric the power to fight off inflammation. It can help treat inflammatory bowel disease, arthritis, and pancreatitis. 

Another benefit that turmeric can give is its ability to prevent heart diseases. A study shows that it may improve the endothelial function of the thin membrane that covers the inside of the heart and blood vessels, thus, it plays a role in regulating blood pressure especially when linked to aging and risks of heart diseases.

Moreover, turmeric can also help ease the symptoms of osteoporosis. Curcumin found in turmeric is the one responsible for producing healthy cells and absorb older cells in the bone. This is important during aging since the bones will start to weaken and lose essential minerals. It can result in osteoporosis that gives pain to the bone area and makes a person shorter than his or her normal height.

dark chocolate

Dark Chocolate

Theobromine found in dark chocolates is proven to be effective in fighting depression.
Helps Blood Pressure
Helps Depression
According to studies, theobromine is similar to caffeine. When consumed in a large amount, it can result in a dip in blood pressure, giving more energy.

Dark chocolates also have phenethylamine compounds, which are processed in the system into serotonin. Serotonin is essential in boosting a person’s mood due to its mood-regulating chemical content.

Another benefit that dark chocolates can bring into the body is it can improve LDL cholesterol due to its antioxidant properties. Dark chocolates have been shown to prevent oxidation of LDL cholesterol, which can lead to atherogenesis - a degenerative condition in the arteries that can lead to organ damage and cancer.



Quinoa is a great alternative for starchy grains, which are major contributors to high carbohydrates.
Low GI
High In Fiber
Quinoa contains complete amino acids including elusive lysine and isoleucine acids, which are essential in the system that cannot be found in other grains. 

Quinoa can also be a good low-GI option since it is a slowly digested carbohydrate and is naturally high in dietary fiber.

This grain also has an anti-inflammatory benefit because of its phytonutrients that are essential in the prevention and treatment of various diseases. It also has omega-3 fatty acids content and has a higher amount of monounsaturated fat compared to other whole grains available today.

chia seeds

Chia Seeds

Chia seeds are a good option for a healthy diet. It has a high amount of fiber that can make your gut health in good condition and make your stomach fuller.
Good Source Of Protein
Reduces Appetite
Helps Reduce Blood sugar
Chia seeds can also be a good substitute for meat since it is a good source of protein and calcium for stronger bones and muscles.

Chia seeds can also be part of your balanced diet as a superfood since it contains several nutrients like zinc, phosphorus, omega-3 fatty acids, calcium, protein, and fiber. Aside from that, it is also rich in linoleic and alpha-linolenic (ALA) fatty acids. 

Chia seeds can help in reducing the person’s appetite and weight, as well as lowering triglycerides, and improving blood sugar, especially in type 2 diabetes.

flax seeds


Flaxseed is popular for women’s health. It greatly contributes in easing menopausal symptoms if consumed regularly.
Good Source Of  Nutrition
Rich In Calcium
Rich In Magnesium
Flaxseed can also be a good remedy for irregular periods and other menstruation discomforts.

One of the few nutrients that flaxseeds have is magnesium, protein, fiber, phosphorus, and calcium. It also contains lignan, which helps in decreasing high levels of estrogen in the body and maintains balanced hormones. 

Flaxseeds can also be beneficial in lowering LDL cholesterol and blood sugar levels. It also helps in weight loss management because of its satiety value that makes you feel full all the time.

Nutritionists suggest that a tablespoon of flaxseeds is enough to meet the daily nutritional needs and soak it before consuming it.



Experts suggest consuming lemon with water early in the morning with an empty stomach since it is good for hydration and detoxification in the body.
Helps With UTI
Rich In Vitamin C
Helps Control Blood Pressure
Vitamin C is one of its key benefits, which is a great help for the immune system, especially when stressed.

Lemon contains antioxidant properties such as phytonutrients that can fight off diseases and prevents cell damage due to oxidation. Its potassium content is also considered to be necessary in the nerve-muscle communication in order to properly transport nutrients and wastes in the body, plus the regulation of the blood pressure.

The citric acid found in lemons can also be a good remedy for those who are experiencing painful urination due to urinary citrate deficiency, a common cause of kidney stones.

eggs healthy


Eggs are famous for their protein content. However, it also has other essential nutritious contents like vitamin A, vitamin B12, vitamin D, calcium, potassium, magnesium, phosphorus, and choline.
Helps Eye Health
Rich In Vitamin B
Enhances Memory
Choline is an essential nutrient for the brain's health in enhancing memory, mood, and muscle control. Choline is studied to be part of the vitamin B family and may help in cardiovascular diseases and other brain dysfunctions like dementia.

Eggs also have carotenoids, which are essential in improving the eye. Lutein and zeaxanthin compounds found in carotenoids contribute to maintaining healthy eyes. It helps by preventing the decline of vision and cataracts while aging.



Oatmeal is another substitute for carbohydrate intake in your balanced diet. It is packed with nutrients and minerals that the body needs.
Helps Lower LDL
High In Fibre
Helps Protect Heart Health
One of which is the beta-glucan content found in oats. It is a type of fiber that helps in slowing down the digestion of food in the intestine to keep the blood sugar from rising rapidly, thus, it is beneficial to patients who have type 2 diabetes.

The soluble fiber content in oatmeals can also help in reducing LDL cholesterol levels by making the liver function well in pulling down LDL cholesterol in the bloodstream. It also has an avenanthramide (AVE) compound that is known in protecting the heart, thus, prevents the risks of developing heart disease.
Also take a look at our Herb Guide


Do you know that the digestible starch found in potatoes can turn into resistant starches if you put it into the fridge and eat them cold? This process is called retrogradation, which prevents the fat-fighting powers of potatoes
Meaning, the resistant starch will resist digestion that increases abdominal fat and oxidation in the body. So, eating potato by baking it in the oven is better to make it healthier.
To achieve this, bake red potatoes in the oven until thoroughly cooked and allow them to cool. Next, cut them into tiny pieces and dress them with mustard sauce with chopped green onions, pepper, plain Greek yogurt, and dill.
sweet potato

Sweet Potatoes

Sweet potatoes are actually full of fiber and potassium.
A study in the Asia Pacific Journal of Clinical Nutrition states that the higher consumption of vitamin A-rich vegetables, especially sweet potato leaves and garland chrysanthemum can give prevention from lung cancer. 

Not only that but a large sweet potato actually contains 25 percent of the daily's belly-filling fiber and 4 grams of satiety-boosting protein, which is 11 times the recommended daily intake of vitamin A.



Mushrooms are part of the fungi family that is a great source of potassium since it is considered to be all-star healthy food.
According to studies, Mushroom extracts that were tested were found out to be effective in the reduction of prostate tumor size and tumor cell proliferation. Plus, it is a good alternative for red meat since it is also meat-like in texture and has higher nutrients. 

Its potassium content is essential in reducing blood pressure, decrease the effects of high-sodium food, and recovery of muscles. Aside from being fat-free and low-calories, Mushrooms can also increase the immunity in our body.


Vitamin C, fiber, potassium, and manganese are the few nutrients found in Beets.
These nutrients are helpful in acting as the immune-booster in the body as well as improving healthy nerves, muscles, bones, kidneys, liver, and pancreas. 

These red-ruby roots can also help repair and regenerate cells in the liver since it contains betalains, a type of antioxidants that helps to detox the body primary organ. Additionally, Beets also contain nitrates that help those patients who have chronic kidney disease to lower their blood pressure.


The Journal Molecular Nutrition & Food Research published a study that anthocyanins and other flavonoids found in an Eggplant can provide a variety of great benefits in the human body.
A few of these benefits include the decrease of high sugar levels, obesity, prevention of cardiovascular disease, and improvement of visual and brain functions such as reducing inflammation and enhancing a sharper short-term memory of the human brain.


Pomegranates are usually consumed as a flavoring in a salad or adding it into a smoothie to boost the beverage's nutrient content.
This healthy food is not just a flavor enhancer but actually gives nutrients to the body, too. The International Journey of Obesity concludes that Pomegranates can help fight weight gain through their contents such as fiber that is found on the fruit's edible seeds, tannin, antioxidants, anthocyanins, more.


The high sugar content of grapes is usually the reason why it is overlooked, especially with those with diabetes.
But if you don't have any health concerns particularly in your sugar levels, then grapes should definitely be part of your snacks every so often.

This fruit and its juice are studied to have anti-cancer effects because of its rich resources of resveratrol, a phytochemical used to prevent cancer. Moreover, research recommends that resveratrol contains anti-inflammatory properties and antioxidant that prevents the damages that trigger the cancer process in tissue, cell, and animal models.

This kind of phytochemical found in grapes is considered to inhibit the proliferation of cancer cells through apoptosis and anti-estrogenic effects.


Oranges are another kind of citrus fruit that is packed with Vitamin C.
According to experts, consuming one orange can already provide you 130 percent vitamin C, which is more than enough the day. 

In 2012, a report that the Journal of the American Association published stated that the flavanone found in oranges when consumed in a higher amount, may decrease the chances of developing an ischemic stroke. 

This study showed a result that women who consumed a high amount of flavanone had decreased by 19 percent chance of ischemic stroke more than the women who consumed the least amount.

Green Tea

Green Tea has always been known as the healthiest, oldest drink for people.
This tea is proven to have fat-burning properties such as EGCG, which is a group of antioxidative compounds that can definitely destroy adipose tissue by reviving the body's metabolism and quickly release fat from cells that results in an increase in the liver's ability to burn fat.

More than that, Green Tea has the capacity to support your weight loss especially if combined with daily exercises. 4 to5 cups of Green Tea a day with a 25-minute workout can help you shed pounds than non-tea drinkers, according to The Journal of Nutrition.

Oolong Tea

Oolong Tea is an ancient Chinese beverage that is used for weight loss and decreasing blood pressure.
In 2009, the Chinese Journal of Integrative Medicine published a study that Oolong Tea can shed up to six pounds over the course of six weeks for those who regularly consume it. 

Another study from the Journal of Medical Investigation proves that Oolong Tea burns twice more calories than Green Tea.

It also has the ability to boost the immune system and proven to lower the risk of infections like the common cold. The increase of the energy expenditure (EE) would translate to a 35% to 43% increase inf at burning due to the polyphenol content of Oolong Tea.


Kombucha, also known as SCOBY, is a fermented drink mixed with green or black tea and forms a symbolic culture of yeast and good bacteria.
This healthy tea can help balance good bacteria in the gut area and boost the immune system since it contains enough amount of prebiotics. 

In fact, researchers have proven that this drink can fight off pathogenic bacteria because of its ability to enhance immunity through its anti-microbial properties. 

Take note, it doesn't just improve your immunity but also your digestive system, too!


Just like other nuts, Pistachios are also nutritious. Planning to have it during your snack break? Good!
These green-colored nuts are best for post-exercise snacks since it has the capacity to meet the exercise needs of athletes and fitness enthusiasts.

Consuming enough amount of pistachios every day can help women with gestational diabetes control their blood sugar levels. Also, Pistachios contains fiber, protein, healthy fats, and other nutrients that your body needs. 

The vitamin B6 found in Pistachios can definitely help regulate healthy red blood cells and helps maintain healthy lymph node glands such as the spleen, thymus, and lymph nodes. Vitamin A and vitamin E can also fight off risk from heart diseases as well as inflammation in the body.

rose chef
Hello !
I'm Rose
Welcome To One Pot Dish. I have spent 20 years as a professional Chef.  I make and test all my recipes before I share them with you.