Healthy Foods for Essential Nutrients and Benefits

Healthy foods and a healthy diet are essential for good health and nutrition. This article highlights a list of healthy foods with essential nutrients and benefits...

Elechi Emekobum By Elechi Emekobum 11 Min Read

The importance of healthy foods can not be overlooked, especially when it we talk about essential nutrients and their benefits.

Nowadays, there is more to healthy living than just about engaging in fitness activities such as daily exercises. As a matter of fact, healthy living is also about what we eat and our general daily routines.

In reality, the stuff we consume usually contribute to both our healthy living and unhealthy living. This is why it’s essential for us to always be mindful of what we eat if we want to live a healthy life.

Do you know that eating healthy food can help boost your energy? Also, if you want to keep your motivation high, then eating healthy food is a must.

Green leafy vegetables come in a wide variety of colours, flavours, and textures. They are healthy foods for essential nutrients as they contain vitamins and minerals, carbohydrates, and are an important source of fibre.

Best healthy foods for essential nutrients

We all know that healthy food is essential and plays a crucial role in promoting and maintaining good health throughout the aging process.

Incorporating a variety of these foods into your diet can help ensure you get a broad spectrum of nutrients necessary for overall health and well-being.

However, you should keep in mind that the amount you should eat to maintain your weight depends on your age, sex, and level of physical activity.

Some of the most nutritious and energy-boosting foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. Below are ten healthy foods that offer a range of essential nutrients and benefits:


#1]. Leafy greens

Eat fruits and vegetables, they are good source of energy
Eat more vegetables, they are a good source of energy

Green vegetables such as Spinach, kale, and Swiss chard are highly rich in vitamins A, C, and K, as well as essential minerals like iron and calcium.

Additionally, they are high in antioxidants and fibre, thereby promoting heart health and reducing inflammation. According to experts, adding a variety of greens to diet may help boost brain health and lower risk of some diseases.

In other words, green vegetables play a crucial role in maintaining a balanced and nutritious diet. This is mainly because they are filled with essential nutrients and delicious taste, while also being low in calories.

The essential health benefits of green vegetables include reducing your risk of obesity, heart disease, high blood pressure, and mental decline.

#2]. Berries

According to experts, berries rank high as a rich source of vitamins, minerals, and disease-fighting nutrients. Moreover, their consumption can play a significant role in minimizing the likelihood of various age-related conditions.

It’s hard to beat the berry when it comes to foods that both taste great and are great for your heart. Also, berries are a superfood rich with nutrients that can improve brain function and reduce the risk of chronic diseases.

#3]. Nuts and seeds

Eat more nuts, they are a good source of calcium
Eat more nuts, they are a good source of calcium

Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are healthy foods for essential nutrients. They are a good sources of protein, healthy fats, fibres, and other essential nutrients like omega-3 fatty acids.

In short, nuts offer numerous health benefits, from supporting a healthy heart to potentially protecting against cancer. As a matter of fact, some nuts are packed full of calcium, while some have the lowest fat and calorie content.

Also, nuts are the perfect addition to a plant-focused diet. In fact, studies indicate that including nuts in a balanced diet is good for weight management. Also, it offers protection against heart disease and diabetes.

#4]. Fatty fish

Unlike the bad saturated fat you find in most meats, oily fish such as salmon, tuna, sardines, mackerel, offer good fats such as omega-3 fatty acids.

Fish oil is said to contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are good for the cardiovascular system. In fact, eating nutritious diet is one of the best ways to live a healthy lifestyle.

As a matter of fact, a number of studies have shown that oily fish offers various health benefits which include a lower risk of heart disease, improved mental ability, as well as protection from cancer.


Additionally, fatty fish offers vitamin D, helps brain health, and supports cognitive and motor development. It may reduce chances of developing asthma and the risk of dementia as well as auto-immune diseases.

SEE ALSO: Healthy Living Boost: 10 Practical Steps for a Healthier Life

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#5]. Whole grains

As a matter of fact, whole grains like quinoa, brown rice, oats, and whole wheat are high in fibre, vitamins, and minerals and other nutrients. Also, whole grains help regulate blood sugar levels and improve digestion.

To simply put it, whole-grain foods offer one of the best options when it comes to a nutritious diet for healthy living. Additionally, this kind of food helps control of cholesterol levels, weight and blood pressure.

Moreover, these foods also help people to lower the risk of diabetes, heart disease and other conditions. It’s recommended that you should make sure at least half of all the grains you eat are whole grains.

#6]. Legumes

Legumes is a nutritious family of foods that includes green peas, beans, soya beans, lentils, and others. As a matter of fact, they are an excellent source of plant protein, especially for vegetarians and vegans.

Furthermore, they are low in fat and cholesterol and very rich in protein, fibre, iron, and B vitamins. Additionally, they are also high in iron, folate, calcium, potassium, phosphorus, and zinc.

In short, they inexpensive nutritional powerhouse and they are easy to find in stores. Moreover, they help support heart health and stabilize blood sugar.

#7]. Cruciferous vegetables

Eat vegetables, they are rich in a range of essential nutrients
Cruciferous vegetables are rich in a range of essential nutrients

Cruciferous vegetables are a diverse group that includes Brussels sprouts, broccoli, Bok choy, arugula, cauliflower, cabbage, kale, and others.

Furthermore, they are rich in a range of essential nutrients that are good for good health. These vegetables are linked with lower rates of many chronic diseases, including cancer and heart disease.

Also, they are low in calories and high in fibre. They help you feel fuller longer and they are good for weight-loss and heart-healthy diets.

#8]. Avocados

Avocados contain many vitamins, minerals, and healthy monounsaturated fats. Moreover, avocados also offers fibre, and potassium, as well as offering support for heart health and aid in nutrient absorption.


Also, they help protect your eyes because contain nutrients such as lutein and zeaxanthin, which absorb light waves that can harm your vision.

#9]. Sweet potatoes

Are sweet potatoes healthy? Sweet potatoes are versatile, filling and packed with goodness. They are sweet-tasting and starchy in nature, and they come in a variety of colours such as brown, white, purple or yellow.

Sweet potatoes contain important vitamins like beta carotene, vitamin C, and potassium. Additionally, cooked sweet potatoes are relatively high in fibre and they can help support a nutrient-rich diet.

One can eat sweet potatoes whole or peeled and the leaves of the plant are edible, too. They help maintain eye health and support immune function.

#10]. Greek yogurt

What is Greek yogurt and what makes it different than regular yogurt? Greek yogurt is thicker and denser than its non-Greek counterpart.

Furthermore, Greek yogurt is strained, while regular yogurt is not. It’s a protein-rich dairy product and a good source of calcium, magnesium and phosphorus, which are essential minerals for bone health.

Greet yogurt offers support for gut health, immunity, muscle recovery after exercise, and reduce the risk of type 2 diabetes.


Generally, a healthy diet is essential for good health and nutrition. Incorporating a variety of these foods into your diet can help ensure you get a broad spectrum of nutrients necessary for overall health and well-being.

Following a nutritious diet can lower the chances of developing a range of chronic noncommunicable diseases, like heart disease, diabetes, and cancer.

To maintain a healthy diet, it is crucial to incorporate a wide array of foods into your meals. Moreover, you will also have to limit the consumption of salt, sugars, saturated fats, and industrially-produced trans-fats.


References / Resources



Healthy Foods for Essential Nutrients and Benefits
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Elechi Emekobum is into health and social care. She loves blogging, content writing, social media, branding, travelling, gadgets, and health products. Check out her other articles on and follow her on Twitter.
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