12 Scientifically Healthy Foods

Bread

This probably surprised you. Most households eat bread, which contains folate, iron, and fibre. White bread spikes blood sugar and has little nutritional value (unless it's enriched with vitamins and minerals like thiamine (B1), riboflavin (B2), and niacin (B3) to replace nutrients lost during processing), but whole grain bread has more fibre and nutrients.

Oats

I love oats. They're cheap and versatile. Oats are nutritious. Oats contain complex carbohydrates, fibre, vitamins and minerals like B1, B3, B5, B6, folate, and iron, according to the USDA. A meta-analysis found that those with the highest whole-grain intakes had a 21% lower risk of heart disease than those with the lowest. Oats are a whole grain.

Sweet potatoes

It can be fried, roasted, boiled, sauteed, mashed, baked, or air-fried. Sweet potatoes are high in fibre, vitamin C, potassium, and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato has 400% of the daily vitamin A requirement.

Pasta

You probably like seeing another fan favourite on this list. Wheat—a grain—is used to make pasta. Refined pasta loses nutrients. Most have vitamin B, folate, and iron. Whole grain pasta, which satisfies longer, or vegetable pasta are refined-free options. Recently popular chickpea pasta is high in fibre and protein, making it a good choice for vegans and vegetarians.

Eggs

Eggs provide protein, iron, selenium, phosphorus, vitamins B2, B5, and B12. They help you maintain a balanced diet by keeping you fuller longer. Eggs' high cholesterol has tarnished their reputation. If you're not at risk for heart disease, a large egg has 186 mg of cholesterol, about half the recommended daily intake (300 mg). One large egg almost meets the daily recommended intake for heart disease patients (200 mg).

Yogurt

Yogurt is another easy-to-get food. Calcium, protein, and probiotics are abundant. Pasteurized milk and live bacteria ferment yoghurt. Yogurt helps digestion, irritable bowel disease, and osteoporosis. Harvard Medical School recommends plain or Greek yoghurt with simple ingredients and no added sugars for the most benefits.

Garlic

I love garlic. Most of my savoury dishes include it. Garlic adds flavour and boosts health. It lowers cholesterol and inflammation. Garlic reduces blood pressure and protects cells, according to Providence Health and Services. Garlic may also aid digestion. Garlic can also cause bloating, so listen to your body.

Green tea

Tea fan? Great! Because it contains antioxidants that fight free radicals (pesky atoms that can cause cell damage). Polyphenols in green tea protect against oxidative damage and inflammation. Green tea reduces cholesterol and supports heart health. The National Cancer Institute also links green tea to a lower risk of certain cancers.

Berries

Berries are nutrient-dense. Vitamins C and K, prebiotics, potassium, fibre, and antioxidants are abundant. Berries may also lower the risk of age-related diseases like type 2 diabetes and heart disease. Berries improve heart health, inflammation, and immunity.

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