These Are Some Of The Most Nutritious Foods You Can Eat & How To Actually Use Them (2024)

Eggs have long had a bad rap as a high-cholesterol food, but that description doesn't give consumers the full story. "You can rest assured that cholesterol in food does not impact your body's cholesterol like we once thought and extensive research has shown that eggs do not increase heart disease risk," said Kara Lydon, registered dietician, and owner of Kara Lydon Nutrition and The Foodie Dietitian Blog.

"Eggs are an all-around nutrient powerhouse with essential nutrients like high-quality protein, choline, vitamin B12, iodine and selenium, which are valuable for supporting muscle and bone health, brain development and more," she said. Plus, you'll get a good dose of vitamin D.

Recipe: Bell Pepper Eggs

Olive oil is an amazing source of healthy monounsaturated fats, which, according to the Mayo Clinic, may lower overall cholesterol in the body and lower the risk of heart disease. It's easy to cook with, or you could drizzle it on salads and soups. It can even be a deliciously complex addition to classic desserts.

Recipe: Garlicky Dipping Oil

This ubiquitous green vegetable has a secret: Though oranges are a go-to for a healthy dose of vitamin C, a serving of broccoli has nearly a whole day's required amount of the vitamin. It's also a good source of vitamin K, which the body needs for normal blood clotting and for developing strong, healthy bones and cells, as well as calcium and potassium.

Recipe: Grilled Broccoli

If you can, opt for wild-caught salmon as opposed to farm-raised—it contains fewer toxins and isn't usually grain-fed. Salmon is chock full of omega-3 fatty acids, which, among other things, can keep your skin healthy and glowing and even give your mood a positive boost.

Of the salmon species, Wild Alaska sockeye salmon has the most vitamin D, according to Lydon, who said that just 6 ounces has more than the daily dose.

Recipe: Baked Pineapple Salmon

Barley is a grain full of fiber, so it's digested more slowly by the body than more refined grains. It's also thought to help lower blood pressure and keep blood sugar levels stable.

Recipe: Slow Cooker Beef And Barley Soup

Mushrooms are full of nutritional benefits and can make a great stand-in for meat in vegetarian dishes because of their complex, savory flavor and firm texture. Additionally, mushrooms are the only plant source of vitamin D (a nutrient many of us are deficient in) and one of the only types of widely available produce that contain significant amounts of selenium. The latter, according to WebMD, helps prevent cell damage. Many varieties are also thought to have immune-boosting and anti-cancer properties.

Recipe: Garlic Butter Mushrooms

"Walnuts provide a powerhouse of important nutrients that support overall wellness," said Lydon. In addition to protein, fiber, magnesium, and vitamin B6, walnuts are also an excellent source of omega-3 ALA, which she said may support heart and brain health.

Recipe: Candied Walnut Brussels Sprout Bites

Nut butters are an excellent source of healthy, unsaturated fats. They're relatively easy to make at home in a food processor—that way you can guarantee you get the freshest, tastiest product without any unwanted preservatives or additives.

Recipe: Breakfast Apple Nachos

There's no doubt that blueberries are nutrient-dense, but wild blueberries contain about twice as many antioxidants, in addition to more fiber and anthocyanins according to Lydon. "With all that antioxidant power, it’s no wonder that studies have shown that wild blueberries can help boost brain health in kids, improve memory in older adults, and improve processing speed for those with cognitive issues," she said.

If you can find wild blueberries, swap them in any recipe for a boost of nutrition.

Recipe: Blueberry Smoothie

Quinoa is technically a seed, but it cooks and tastes like a grain. It's ideal for salads—warm or cold—and can be used in soups, as a pilaf-like side dish, or formed into patties to make homemade veggie burgers. And because it's a complete protein (containing all 9 essential amino acids), it's an excellent ingredient to use in vegetarian dishes.

Recipe: Zesty Mediterranean Quinoa Salad

Lydon calls yogurt the "full package" because it has all three macronutrients in addition to vitamins and minerals like calcium, phosphorus, and riboflavin.

"With its probiotic properties, also known as 'good gut bacteria', yogurt might also help support your gut microbiome, which is essential for digestive health," she said.

Recipe: Frozen Yogurt Fruit Bites

Sweet potatoes are packed full of beta-carotene, which your body can convert to vitamin A and use to protect against diseases like cancer and heart disease, as well as chronic conditions caused by inflammation in the body, like rheumatoid arthritis. The beta-carotene found in sweet potatoes can also help to manage and stabilize blood sugar levels.

Recipe: Baked Sweet Potato

Best known as a good source of vitamin C, oranges are a go-to food when your immune system needs a little boost. Vitamin C is also thought to stimulate collagen production (a reason it pops up in so many skin creams and products), so eating lots of oranges could help keep your skin looking smooth and supple, too. In addition to their high vitamin C content, oranges also have other good stuff like folate, potassium, and vitamin B1.

Recipe: Mimosa Oranges

According to the Mayo Clinic, red beans like kidney beans—commonly included in chili recipes—are a great way to get your daily doses of iron, phosphorous, and potassium. And as an added bonus, they're low in fat and high in other good things, like fiber and protein. That means they'll keep you fuller longer.

Recipe: Best-Ever Beef Chili

Kale is a superfood. According to WebMD, this hardy green vegetable, which is a member of the cabbage family, can lower cholesterol and cancer risk. It's low in calories, like most vegetables, but is also a good source of a whole range of essential nutrients, like calcium, vitamin K, vitamin A, vitamin C, manganese, potassium, copper, and fiber.

Recipe: Kale Salad With Apples And Toasted Almonds

Almonds are a nut you should stock up on, as they offer so many nutrients: fiber, protein, healthy fats, vitamin E, and magnesium. Plus, you don't need to cook them! Just grab a handful to get these wonderful benefits.

Recipe: Churro Almonds

Much like kale, chard is a hardy, leafy green that's packed with nutrients. Loaded with essentials like calcium, vitamin A, vitamin K, B vitamins, dietary fiber, potassium, and beta-carotene, Swiss chard comes in many varieties, but has a very similar flavor to beet greens; the two veggies are in the same botanical family.

Recipe: Garlicky Orecchiette With Swiss Chard And Fontina

We generally think of oranges as the fruit to eat when you're in need of a little boost of vitamin C, but kiwis have about twice as much of the vitamin as oranges. They are also an excellent source of potassium and phytonutrients. As an added bonus, the recipe below includes blueberries, another little fruit that's packed full of antioxidants.

Recipe: Chocolate Kiwi Pops

Cabbage is a cruciferous veggie with few calories, no fat, and huge amounts of good-for-you nutrients. It's got small amounts of essentials like vitamin C, calcium, and fiber, and some varieties (savoy and bok choy, specifically) are good sources of beta-carotene. That's an all-important antioxidant that the body can convert to vitamin A and use to boost your immune system and protect against heart disease and cancer.

Recipe: Grilled Cabbage "Steaks"

Avocados are mild and creamy, making them perfect for adding to all sorts of dishes. They're also high in healthy, monounsaturated fats that seem to lower bad cholesterol (LDL) and boost the good cholesterol (HDL) in the blood. Avocados are also a good source of both insoluble and soluble fiber, as well as vitamin K, vitamin E, lutein (which helps protect the eyes), potassium (which helps to regulate blood pressure), and certain B vitamins.

Recipe: Bruschetta Chicken Stuffed Avocados