The best 22 foods for our health according to science

Alimentos más sanos y saludables según la ciencia

Medically reviewed and approved by Nataniel Josue M.D.

Why are people who exercise more beautiful, healthier, and have such sexy bodies? In the first place, the answer lies in the scientific mix of training linked to diet or a healthy and balanced diet. Think about them for a second.

Before, people didn't even have a training system or an adequate healthy diet. They also didn't have the information about the most suitable foods for their health.

All this leads to an interesting question: training plus the right calories equals beauty and health? YES!

Well, planned exercise plus a healthy diet equals an improved utilization of the right nutrients for our health.

Therefore, if we do this, we will get weight loss if we have a fuller and healthier life. This type of food is extraordinary for the prevention of cancer and coronary diseases.

Also, for tissue recovery, elevate the anabolism that leads to lean tissue creation without fat and, therefore, a beautiful and proportionate body.

Now let's look at it scientifically and part by part. It is so important to understand the dynamic forces that lead to the level of today's large bodies that it deserves a detailed explanation.

The younger and more active you are, the more calories you spend. Vitamin and mineral needs depend on the balance of your diet and losses through sweating and breathing.

If you want to know the calories you have to consume. I recommend you read the article "How to calculate calories to lose weight or gain weight."

It is also likely that there is a higher demand for protein, essential for health. As we age, our metabolism declines, and your protein sources come through protein-rich foods and lower calorie intake.

Today we tend to eat industrially prepared and processed foods, which is detrimental to our health.

Table of Contents

The 22 best foods according to science 

Now we will list you 20 healthy foods according to the science that will make you get the body you want.

If you want more information on getting a beautiful body, look at our article "How to get a model body."


Egg whites, one of the healthiest foods

First of all, people who lead healthy lives love egg whites. And for one compelling reason: their amino acid profile, egg whites are considered the best among protein foods.

So why the egg whites and not the whole egg? Because by removing the yolk, we remove the cholesterol from the egg.

That's important because each egg contains almost 300 milligrams of this element (the American Heart Association says we should limit cholesterol intake to 100 milligrams per day per 1,000 calories, up to a maximum of 300 milligrams). By following this advice, we will prevent cancer and coronary heart disease.

Separating the egg white from the yolk is easily achieved by cooking the egg; however, making egg white tortillas is more laborious.

A great way to eat egg whites is by cooking them in an omelet, and I love it with Ketchup Zero Sugar.

Here's a recipe for an egg whites omelet, very simple that you can do in a moment.


Vitamins A, D, C, B12, and B6
Calories 52 kcal
Fats 0,2 g
Cholesterol 0 g
Sodium 166 mg
Potassium 163 mg
Carbohydrates 0,7 g
Proteins 11 g


It is essential to include egg whites in our diet. They are an incredible source of protein and amino acids. There are infinite ways to cook egg whites (omelet, desserts, boiled, etc.).


Oatmeal, spectacular food for our health
Oatmeal flour

This food's effects on lower cholesterol levels were discovered almost by accident when the researchers examined oats' ability to stabilize blood sugar levels.

According to science, this translates into far fewer ups and downs of energy. We always stay at a stable level. The high fiber content of oats also helps regulate intestinal transit.

Oatmeal is not just a fashion; It is a complex carbohydrate, with a lot of fiber, without fat or sugar. And it helps lower cholesterol.

I recommend that you take oatmeal as porridge. Below I leave a video where you can find three healthy ways of cooking oats.


Vitamins B1, B2, B3, and B6
Calories 353 kcal
Proteins 11,7 g
Fats 7,1 g
Carbohydrates 59,8 g
Fiber 5,6
Calcium 79,6


Oatmeal is a superfood that we must incorporate into our diet. I recommend you take it for breakfast.


Fruits, one of the foods that cannot be missing from our diet

The fruits are perfect for giving us a sweet taste, almost calorie-free. Most of their weight is water, and with rare exceptions, they contain little fat (only olives and avocados).

The sugar in the fruit comes basically from the fructose. With the fiber content, this type of sugar helps us not raise the blood sugar level fast.

 We can maintain the nutritional content of the fruit by protecting its interior from the air. Fruits should be peeled immediately before eating.

Fruits such as bananas, pears, and oranges are excellent sources of potassium. Also, yellow and orange fruits such as mangoes, peaches, cherries, and melons have a high beta-carotene content, an anticarcinogen precursor of vitamin A.

Citrus fruits such as mandarins and oranges have a lot of vitamin C: and have high calcium content.

Apart from their excellent nutritional properties, there is no other food that tastes better than fruits.


Fruits should never be missing in your fridge. They are an essential food to get the vitamins we needAlthough fruits have fructose, you must take them because their benefits for our organism are magnificent.


Natural tuna, source of proteins and omega 3

For starters, canned tuna in water or natural means no oil, making it an excellent source of top-quality protein.

Tuna can be mixed with pasta, salad, or eaten alone. It's also cheap. The oil that appears in the canned tuna to the natural one is the one of that fish, and oil with high content in fatty acids Omega-3.

According to medical science, these fatty acids are essential to reduce the risk of cancer. Besides, this raw tuna fat has a fundamental anticoagulant role in preventing the blood from thickening too much.


Calories 84 Kcal
Fats 0,6 g
Carbohydrates 0 g
Proteins 20 g
Salt 1,5 g


Natural tuna is an excellent source of protein, and you can put it in salads, pasta, and many other ways. Aside from providing you with those much-needed proteins, it also gives you Omega 3 fatty acids.


brown rice, one of the foods with the most fiber

Like white rice, Brown rice is a source of almost pure complex carbohydrates, with the advantage of containing fiber. For vegetarians or vegans, brown rice is one of the few sources of non-meat zinc.

Many people don't know how to cook brown rice properly. Below is a video where you will learn how to cook it quickly and easily.


Calories 111 Kcal
Fats 0,9 g
Vitamins A, D, B12, C, and B6
Sodium 5 mg
Potassium 43 mg
Carbohydrates 23 g
Proteins 2,6 g


Energy and fiber are the main reasons why we should include brown rice in our diet. Brown rice is a staple food, especially if you are vegetarian or vegan.


Protein pancakes, an incredible food

What makes protein pancakes or Fitness such an extraordinary dish? The protein of egg whites. Branched and free-form amino acids help build tissue in the form of muscle, not fat.

The carbohydrates in protein pancakes are accompanied by chromium, something fundamental because they deplete this mineral in our bodies.

I recommend that you use, apart from egg whites, oatmeal — an also liquid sweetener and a little vanilla or chocolate essence of more than 70% purity to make these pancakes.

Below is a video that explains step by step how to make pancakes quickly and easily.


The protein pancakes are a spectacular complement to our diet. With them, we get the proteins and carbohydrates we need. I recommend you take them for breakfast or dessert because protein pancakes do not make you gain weight.


red meat, one of the classic foods

I haven't tasted it in 15 years. What's red meat doing on this list?

I put it here because I discovered that it would be heresy to leave it out. Either I included the red meat, or I run the risk of been sacked. LOL.

My boss glanced at my article, looked at me incredulously, and asked, "Where is the red meat? I don't see it anywhere.

Then came my colleague Javier Machuca, director of a friend website. I was disgusted by my opinion.

It is not possible to find only scientific evidence that beef is essential for optimal muscle growth. But those guys are stubborn, and one of them is my boss.

Therefore, red meat gives strength, but that doesn't mean I have to eat it.


Calories 152 Kcal
Proteins 22 g
Carbohydrates 0 g
Fiber 0 g
Fats 2,6


Red meat is a food rich in high-quality proteins, is rich in phosphorus, iron, potassium, and zinc. I recommend that you do not eat it more than twice a week.


Dehydrated fruits  are a superfood

Why does a dried fruit contain more iron than fresh fruit? What happens during that process so that iron builds up in fruits as the water fades?

Finally, an expert gave us the solution: there is no more iron in a piece of dried fruit than in an ordinary fruit. It just so happens that without water, the concentration of iron is higher. In other words, a piece of dried fruit is "denser" in iron than a piece of fresh fruit.

Apart from iron, there are other reasons to eat dried fruit. They are loaded with fiber and full of sugar, of the best species.

You can eat dried figs, raisins, dried apricots, dates, Goji berries, grated coconut, etc.


You should include dehydrated fruits in your diet because they are satiating, give a lot of energy, and have a lot of fiber. Nowadays, there is an excellent variety of dehydrated fruits in any supermarket, choose the one you like the most.


lentils, an indispensable food for vegans

Lentils and other dry legumes produce a unique combination of high fiber, low fat, and plenty of protein.

The problem with lentils is gas. It's because if we haven't had enough fiber over the years, it's relatively healthy for us to turn the body into a small methane factory.

The gas produced by lentils is nature's message to tell us that we have not taken enough fiber. Pizzas and chips don't contain them, so you have to listen to your body.

You can have lentils cooked in a salad or a stew.


Calories 116 Kcal
Fats 0,4 g
Vitamins A, B12, B6, C, and D
Potassium 369 mg
Carbohydrates 20 g
Proteins 9 g
Sodium 2 mg


Lentils are an extraordinary food that should not be missing in your diet, primarily if you practice veganism. They are rich in iron, potassium, phosphorus, and zinc. Besides, lentils provide folic acid, so necessary for our body.


Protein pasta, fashionable food

There's nothing better than pasta for loading complex carbohydrates. Unfortunately, there is also nothing better to produce sleep. All that amount of protein-free glucose has the effect of driving tryptophan to the brain and causing us to doze off. "Postprandial Depression" is the name given to this phenomenon. 

The new protein pastes solve this phenomenon, and not only benefit the brain but also the muscles. Today, you can find protein paste in supermarkets and specialty stores.


Protein paste is a food that we can gradually include in our diet, especially diabetes. Also, protein paste is low in carbohydrates and can even be found suitable for vegans.


wholemeal biscuits

Do you like cookies too much? However, when you eat them, you also introduce a large amount of sugar into your system.

But in whole-wheat cookies with no added sugar, the sweetener replaces sucrose as the primary sugar.

There is evidence that natural sweeteners such as Stevia have much more sound effects on blood sugar than sucrose.

If you're craving something sweet, forget about ice cream and cookies and get the new whole-grain cookies with no added sugars.

However, you need to retain some control, as this new type of cookie still contains the fat.


Whole-grain cookies with no added sugars are a healthy alternative to regular ones. They're relatively good food, but I don't recommend you eat them every day.


spinach, one of the best green foods for our organism

Popeye developed an extraordinary size in his forearms and fabulous congestion in the biceps when taking spinach. You can choose between frozen spinach and fresh spinach.


Calories 23 Kcal
Fats 0,4 g
Proteins 2,9 g
Carbohydrates 3,6 g
Vitamins A, C, E, and K


Spinach is a very healthy food that we can include in our diet from time to time. They are very rich in vitamins and minerals. They also have many antioxidants. Therefore I highly recommend them.


Chicken and turkey, essential for a healthy diet

Do you want to avoid red meat and keep taking protein? Chicken and turkey are the best way to do it.

You can remove the fat from these birds by removing the skin. The fat content is reduced by half, decreasing the risk of cancer.

However, when it comes to cholesterol, removing the skin is no longer as beneficial. That's because cholesterol is distributed almost evenly across the lean and greasy parts of those birds.

Although you've probably roasted chicken over low heat, cooking it will give you a delicious surprise. Steam maintains the flavor of the chicken and turkey and the smoothness of its meat. And, of course, you don't have to leave the skin.

Although they classify chicken and turkey as poultry, not all birds are healthy alternatives to red meat. Duck and goose have fat, so much so that you don't risk consuming them more than occasionally.

Here below is a recipe for a salad with chicken breast super simple. There are no excuses to eat healthily.


Calories 107 Kcal
Proteins 24 g
Fats 1,4 g
Sodium 46,99
Potassium 354,9 mg
Phosphorus 235 mg
Hierro 0,31 mg


Chicken and turkey meats are very light, easily digestible, and very low in fat, ideal if you want to lose weight. I always recommend taking them grilled and roasted. Besides, you must remove the skin, something that few people


Peas, food with exceptional nutritional properties

They're green; they are crunchy (when not overcooked). And peas are also a surprisingly good source of protein. You can use them to supplement the protein in grains. Or put them in a salad.


Calories 70 Kcal
Proteins 5,2 g
Carbohydrates 8,8 g
Fats 0,3 g
Sodium 0,07 g


Peas are a food rich in protein, calcium, iron, potassium, and zinc, among other essential elements for our body. You can include them in almost every dish you prepare, either in the preparation or as a side dish.


Skimmed yogurt, indispensable and delicious

Skimmed yogurt is an essential source of calcium, a valuable mineral for Fitness girls. The reason? High protein diets increase calcium needs.

The best thing about yogurt is that we can add it to any other food. You can put it with fruit, and you'll get a sweet dessert that will replace the dangerous temptations of empty carbohydrates.


Calories 38 Kcal
Proteins 4,1 g
Carbohydrates 4,4 g
Fats 0,1
Sodium 0,06 g
Calcium 0,135 g
Phosphorus 0 g


Yogurt, apart from being delicious, is a food that helps us to digest properly. It is also rich in calcium, magnesium, and potassium. In addition to helping to strengthen your defenses, it is a spectacular food to reduce cholesterol.


Boiled potato, one of the healthiest foods nature, gives us.

This vegetable, once cursed, has now made a triumphal return.

Boiled or roasted, the potato is a source of complex carbohydrates, which provide us with maintained energy. But, in this case, you must leave the skin of the potato. That's where we find the valuable vitamins and minerals.

Tips for cooking the potato: instead of having it at 200 degrees for an hour, roast it at a higher temperature for less time and not cover it with aluminum foil. That way, you'll keep your skin crisp and your meat tastier.

Potato storage tips: don't put potatoes in the fridge and don't use them when they've turned green or grown stems.

If you don't know how to prepare them in a tasty way, here's a recipe for a delicious salad.


Calories 74 Kcal
Carbohydrates 14,8 g
Proteins 2,34 g
Grasa 0,11 g
Water 80,7 g
Fiber 2 g


The potato is a tuber that, contrary to what everyone thinks, DOES NOT NEED. Also, the potato is rich in vitamins and minerals. It is also an excellent source of energy.


Clausthaler beer

For those occasions when you feel like drinking a beer, this class is the most appropriate. It allows you to taste the experience of beer, the cold bottle in your hand, the taste of the drink, the mild and slight swelling. It seems, sometimes, that there can be nothing better than that.

Next time your friends invite you for a beer, you don't have to stay out. But you also don't have to be forced to have your body withstand the onslaught of beer alcohol. Leave it to your plump buddies.

Clausthaler has some alcohol in it. But not so much that you can get drunk. Not even to be considered an alcoholic beverage. The biggest surprise of drinking "Clausthaler" beer – sold in many supermarkets in America and many European countries – will be when you discover the relaxation it produces, mainly due to its sedative properties and almost nothing to the effects of alcohol.


Calories 26 Kcal
Fats 0 g
Carbohydrates 5,3 g
Sugar 2,8 g
Salt 0,01 g


They launched Clausthaler beer in 1979 and since then has not stopped growing its sales without stopping. Also, it is the non-alcoholic beer that has nothing to envy to conventional beers.


Eat grapes, fiber, and glucose.

Do you want instant energy? The primary sugar in grapes, glucose, is the one that reaches the bloodstream the fastest.

However, as grapes contain a high percentage of fiber, we should not take too much.

Also, you don't have to wait for the grapes to ferment before you can enjoy them. Green, red, or purple, they have a sweetness that is the rest of the fruits' envy.


Calories 67 Kcal
Fats 0,4
Sodium 2 mg
Potassium 191 mg
Carbohydrates 17 g
Proteins 0,6 g
Vitamins A, B6, B12, C, and D


I recommend grapes because they have an average glycemic index and have carbohydrates that are easy to assimilate. They are rich in vitamins and minerals, so I strongly advise you to include them in your diet.


Eat kiwi. It is one of the most delicious and nutritious foods.

 I consider the Kiwi a superfood. It is a berry originating in China and brought to New Zealand in 1904.

Kiwi is a fruit rich in Liteina, a compound essential to prevent cataracts and cancer risk.

It is also one of the most vitamin C and E containing foods. They are also very rich in fiber. With this, we prevent constipation and colon cancer.

Since it was discovered to me by my brother-in-law Luis Perez (a great lover of this fruit), I have added it to my diet, and it is not missing in my fridge.


Calories 60 Kcal
Carbohydrates 15 g
Fiber 3,5 g
Water 83 g
Sugar 9 g
Vitamins A, B, C E y K
Calcium 34 mg


In addition to helping you digest food better and improve your intestinal tract, Kiwi will also help you retain less fluid. It is very beneficial for our skin and improves our circulation and the proper functioning of our body's organs.


Whole wheat bread, a food with a lot of fiber

A generation of dieters has avoided bread in the belief that it can fatten them. But this bread contains nothing to prevent it. First, it is not the bread that fattens us but the oil or butter that we put on it.

Whole-grain bread is so tasty that you don't have to cover them with anything. We have to eat it fresh. That food is delicious as long as it keeps its moisture.

Whole-grain bread, including wheat bread, oat bread, and rye bread, can contain up to 15 times as much fiber as white bread.

And even if this type of bread does not have the nutritional status of the so-called wholemeal bread, it should not be considered the movie's bad guy.

It can be delicious, and it's much better to have a muffin than a chocolate bar covered with caramel.


Calories 293 Kcal
Fats 3,3 g
Cholesterol 1 mg
Sodium 621 mg
Potassium 285 mg
Carbohydrates 55 g
Proteins 12 g
Vitamins A, B6, B12, C, and D


Wholemeal bread will give you those complex carbohydrates and fiber that are important to our body and health. In addition to this, they help us prevent colon cancer by facilitating the expulsion of carcinogenic substances.


Green foods, the great forgotten ones of modern diets

Ergogenic foods are those that contain naturally concentrated sources of nutrients that we easily assimilate.

Some of them, such as ginseng and bee pollen, have a long history of controversy behind them. But scientific research has shown the power of "green foods," those with an exceptionally high chlorophyll value. According to many studies and long centuries of medical tradition, it helps them strengthen the immune and cardiovascular systems, detoxify the liver and kidneys, and protect organs by increasing resistance to disease, radiation, and other pollutants.

Also, green food stimulates and normalizes the thyroid gland and regulates sex hormones. Green ergogenic foods are excellent sources of vitamins, minerals, amino acids, enzymes, and, of course, chlorophyll.

Chlorophyll is the "blood" of plants. It traps solar energy and uses it to convert it into sugar from water and carbon dioxide, called photosynthesis.

Its structure is almost identical to that of human blood, except for the central atom, iron, and chlorophyll magnesium in humans. The more light a plant receives, the more photosynthetic activity it produces, and therefore more chlorophyll create.

In a perfect symbiosis relationship, green plants "inhale" carbon dioxide and "exhale" oxygen, while primates and other animals do just the opposite.

Green foods also increase our oxygen supply at the cellular level, just as they create it in the external environment. Chlorophyll's ability to increase hemoglobin counts in humans is based on its long history as a treatment for anemia.

Hypothetically, we transform chlorophyll into human blood by replacing the magnesium ion with an iron molecule. It can also serve as a blood purifier.

According to the director of the Hippocrates Health Institute in West Palm Beach, Florida, cholesterol levels can drop 50 points after using chlorophyll-rich foods for 7 to 14 days, mostly green wheat.

For this reason, it is recommended to consume the green leaves because, for example, the inside of the lettuce or endive does not contain enough chlorophyll to provide energy.

Therefore, chard, spinach, and green stems are the best foods on the green list. When just harvested, they contain up to 40 percent raw chlorophyll (once they have no water in them).

At 24 hours, the chlorophyll content is reduced by half, and in a week, it is only 1 0 2 percent. The problem for many consumers is that green vegetables in supermarkets are one week or more.

Advanced nutritionists recommend that we consume unusual chlorophyll-rich foods. For starters, young green wheat, the leader in this category, contains up to 70 percent chlorophyll after it has no water.

Green foods fall into two categories. Firstly, it is made up of the juices of young cereals, such as wheat and barley.

Then, by algae, seaweed, or freshwater. Except for plants, foods rich in chlorophyll are best taken on an empty stomach, between 30 minutes and an hour before eating. Besides, some people will notice an immediate flow of energy and will not sleep if they consume these foods at the last minute. Others may feel a deep sense of relaxation.

Those who experience a more immediate reaction to green foods may have more intoxicated body chemistry due to a diet rich in low-quality fats, alcohol, coffee, and processed foods.

People who enjoy good health will feel a less rapid reaction. Because of chlorophyll-rich foods' potency, it is recommended to start with the minimum amount recommended by the manufacturer and increase it only gradually.


First of all, the sharp, vitalizing taste of young wheat juice is a unique sensation that some people find overwhelming at first. It has antioxidants, vitamins, and fiber in abundance, making it an extraordinary food.

Also, the juice should be consumed fresh, preferably within 20 minutes of being made. Start with 30 grams a day.

You can make this juice by crushing young wheat – from 18 to 25 cm high. It can be prepared at home with a mixer or bought in certain health stores.


According to Japanese experts, young barley has a slightly higher nutritional value than wheat. In the United States, however, it is easier to get young barley than grain.


First, they are one of the richest natural sources of DNA and RNA and contain antioxidants and 19 amino acids, including essential and fatty acids. They are also a concentrated source of chlorophyll and contain 50 to 60 percent protein.


According to science, among all foods with detoxifying and antioxidant properties, seaweeds are the first. There is a wide variety of edible algae.

Studies conducted at McGill University in Montreal indicate that alginates have an affinity for binding to toxic metals such as lead.

Our body cannot absorb the resulting complex and is expelled, which is great for preventing cancer.

Also, say that seaweeds do not contain as much chlorophyll as herbal juices, but their overall nutritional value is superior.

Finally, seaweed can become delicious dishes, from soups to desserts.


Green foods have to be incorporated into your diet immediately because they have very few calories and have high nutritional value. They also help to lower cholesterol levels and reduce the risk of cancer.


To conclude, the reader concerned about nutrition to the point of becoming slightly neurotic will have realized that our list of 22 main foods contains only 21. Why only 21? Because everyone I presented my list of 20 complained that one of the other food was missing from the list.

So, don't think I unfairly left out one of your favorite nutrients. I'll leave room for you to put it on the list. Do you want to put cabbages, swordfish, or beets?

eat this foods

                                                                   Well, my friend, you can do it. Number 22 is yours.

[author] [author_image timthumb='on'][/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology - April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 - July 2018[/author_info] [/author]