24 Healthiest Foods on Earth

This Evidence Based article was written by

Healthiest foods on earth

Some foods pack more nutritional punch than others, and these 24 offer the most health benefits pound for pound of all food on the planet. They not only show up on our massive list of superfoods, but they also make it onto plenty of top 10 lists across the internet, and several have long been known to provide plenty of nutrients and and goodies for the body. There are a few that you might not be familiar with, so consider this an introduction, and then you can get to know them better in the future.


1. Spinach

Much has been written about the virtues of spinach, and rightly so. It’s one of the most nutrient-dense foods you can eat. It’s also readily available at most local supermarkets, and reasonably priced. You can get it fresh in the produce section, or you can buy it frozen in leaf form, and also canned in the canned veggies aisle. The main concern is getting more of it into your system so you can reap all of the positive benefits.


Right away spinach is going to go to work for you, providing you with energy, and helping you to fill your stomach without adding a lot of calories to your daily intake. When you factor in the phytonutrients working as antioxidants, you’re doing yourself a huge favor with the battle against free radical damage. Not to mention you’re helping to nourish your body on a cellular level, providing increased energy, and it aids any weight loss efforts.


Nutritional Breakdown per Cup – Raw, think fresh leafy greens

Vitamin A – 2813 IU – over half of what you need daily.

Vitamin K – 145mcg – almost twice as much as needed daily.

Folate – 58.2mcg – a good chunk of your daily requirement.

goji berries

2. Goji Berries

Many people are just finding out how good goji berries are for your overall feeling of well-being. You’ll want to find dried goji berries, and not simply rely on a juice or other product claiming to contain goji berries in it. They make a great snack to hold you over between meals, and when compared to drinking phony energy drinks, you can get actual energy from these, and also be introducing plenty of antioxidants into your system.


Your immune system gets a dose of support when you eat a serving of goji berries, and you’ll also be helping yourself beat the onslaught of free radicals that occur as a result of a stressful environment and processed foods that don’t offer nutritional support to the body. The benefit that most of us would be interested in is the ability of goji berries to help us fight fatigue. It’s no wonder that our modern lifestyles have us burning the candle at both ends, and by eating a food like these berries you’ll be increasing the amount of time it takes you to wear out.

Nutritional Breakdown per Ounce – Dried, the most commonly found version.

Vitamin A – 50% of your daily value.

Vitamin C – 9% not quite as good as an orange, but still good.

Protein – 3.1g – a surprising amount of protein for a fruit.


3. Salmon

What makes this fish so special that it stands apart from all the others? It’s the omega-3 content that does it, and of course it has the benefit that most fish has of being high in protein. Many also prefer the delicate, not-so-fishy flavor of salmon to other fish. You’ll want to stick to wild salmon to get the full amount of benefits, and make sure that you’re not eating smoked salmon as it does not have the same nutritional benefits as freshly caught and cooked.


For those of you that are strength training, salmon will provide support to your muscle tissue with the protein it contains. The reason the omega-3s are so important is that they provide vital support to your heart and circulatory system. You’ll also receive tertiary benefits in the form of increased memory function and a decrease in the likelihood of degenerative diseases like Alzheimers. It also helps to make your skin and hair look their best.

Nutritional Breakdown per 100g – wild Alaskan, seek this out specifically.

Vitamin B6 – 47% of your daily needs.

Vitamin B12 – 51% of what you need each day, helps with heart health.

Protein – 25.4g – making this a fantastic protein source for those lifting weights.

Niacin – 50% of your daily needs, helps to keep your skin and hair tip-top.


4. Avocado

If you’re not already a fan of avocado, you should try adding more of it into your life. It tends to be one of the more expensive items in the produce section, especially if you go the organic route. It can also be a little tricky to pick the right ones and then consume them before they go bad. But you don’t have to eat them everyday in order to benefit from them. Adding one or two a week to your diet would be a great start, and would keep costs down.


One of the most referenced benefits of avocado is their amounts of healthy monounsaturated fat. It’s interesting that this is a high-fat fruit, as most of them are very low fat or fat free. These fats actually help you to lose fat, if that’s what you’re trying to do. They also help you to feel fuller longer, and are not the same sort of fats found in a cheeseburger. The carotenoid levels help with eye health, and avocados in general will help stabilize your blood glucose levels so you don’t hit dangerous peaks and valleys.

Nutritional Breakdown per 100g – Raw

Monounsaturated fat – 10g – This means roughly 10% of the avocado is healthy fat!

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Users Comments:

  • Penelope Megquier

    Could I sign up for a newsletter? Thanks,

  • Doug Epps

    Thank you for mentioning that Wild Caught Alaskan Salmon is best. However, It would be better if you actually had a picture of it. That picture you have is a piece of farm raised Atlantic Salmon!

    • Marvin L. Zinn

      I am glad you observed how the fish was raised. I particularly avoid anything from China because it is the lowest quality and most pollution. I also avoid tuna because most is from the Atlantic ocean with too much mercury.

      • Claudia Fey

        Couldn’t agree more. Not only from China, any sea fish that comes from Southern Asia has a different taste that makes me sick. Even shrimps have that taste. I can’t quite describe it, but something very unpleasant. Great article by the way. How about garlic, how about olives?

    • Antony

      Well said Doug. I also caught that with the photo. Farmed salmon is orange, while wild-caught Alaskan is a nice red.

  • Jonas Larsson

    The list is so comprehensive,thank you!

  • Robin

    Mostly my favorite foods anyway !

  • Lunacsue

    Great article. Just wanted to note that grapefruit is contraindicated for a good deal of medications. It acts by blocking absorption of the meds and could be dangerous if the meds are for life/death health considerations such as my father took for his heart. Please ask your doctor or pharmacist if you are on any medications that might be affected by grapefruit before you start to eat them, In the meantime, eat lots of oranges.

  • Vivienne

    Some great information here – thanks! I’ve just been getting into fermented foods, and this is another way to get the health benefits of cabbage (sauerkraut) even out of season. And… it’s really easy to make!

  • Erika

    Thank you! What an awesome list!

  • Damien Thomas

    Interesting choice of foods, there are of course many more foods which equal the list here in potency (Red, pinto or kidney beans, other berries etc) maybe you could include links to recipes/preparation tips for the list here. The way food is prepared can dramatically alter its vitamin /antioxidant levels and even increase or decrease the amount that can be the absorbed by our bodies. BTW there is defiantly no such thing as a “negative energy food” (a food you eat that takes more calories to digest than the food provides) Not even celery. re food # 14 Cantaloupe (we know them rock melon from where I come from. They go great with ice-cream, low-fat of course!)

  • Glen

    You forgot the healthiest foods of all, organ meats, egg yolks, grass fed butter and bone broth!

    • Phyllis Poole

      Bone broth!! I have been asking the farmers who provide my beef to leave in the bone. The marrow is healthy and gives all meat a much better flavor. AND I pay for it on the hanging weight.
      I believe they can sell it separately to make bone meal which is used in gardens. MONEY MONEY!! and we are duped thinking we save money not buying the bone.

      • Anne Hickey

        How true. My mother swore by beef tea and chicken broth for all ailments (and none). I still go to these superfoods on a regular basis. Your butcher should be able to provide beef/marrow bones if not in supermarkets. Great for sick children too.

        • Anne Hickey

          What is meant by ‘moderation’? Should I delete or water down my comments. I speak only from actual experience.

          • Bembu

            Moderation means we delete spam, and comments that are disrespectful or vulgar. Please speak your mind here. Thanks, Bembu

    • lazyskins

      lol riiiiight..

    • George

      As an agricultural scientist i have to point out that almost the only superfood is the egg !!

  • Nenette West

    These are great but with the exception of tomatoes and black beans, all these super foods are so bad for you if you suffer from GOUT. All these foods are high in purine and eating it will make your gout flare out and it is very painful!

    • Antony

      That is untrue. They are certainly implicated for gout by the medical establishment, but sugar is more likely the main culprit there.

      • Kare

        I agree with Antony. ..regarding gout! My husband has had chronic gout for 30 years, and although flare ups are individual, if he stays away from pop and crap like fast and packaged food, he is ok. NO farmed salmon! Period, and watch the protein…all veggies and fruits are grwat…organic preferably

  • Kate

    Love this and was very excited that most of this list is currently in my garden! Thanks for sharing!

  • Rose

    Forgot blueberries, which are on every list of healthy food I have ever seen on the internet until now. There is something about a food that the darker the color, the more nourishing it is.

  • Lisa Pruitt

    How inspiring this place is. Thanks for this list. I want to hang it on my refrigerator.

  • Mary

    I would like to add another big one to the list, which I don’t think a lot of people know about. The antioxidants are super high. It is the aronia berry. Check it out on the USDA website. Super healthy!!

  • Frank Bentlage

    I would like to ask if drinking tomato jus is just as beneficial as eating fresh tomatoes ?

    • Derek Gillaspy

      Juice is never as healthy. Fruit has a cover on it for a reason. That cover or skin is the fiber. Most juices have little fiber, but LOTS of sugar. It takes something like 8-10 oranges to make a glass of orange juice, but you don’t get 8-10 oranges worth of fiber (imagine trying to actually eat 8 oranges – could you?

      Forever images specifically, sodium is usually the culprit.

      Eat fruit the way it is naturally. Mix with smoothies. Stay away from juice.

      • Marvin L. Zinn

        But often the real fruit I can obtain is not available fresh and organic except for the juice. I always buy Lakewood brand that is organic (some of theirs is not) and not from concentrate. That is the closest to the actual fruit pulp I can find.

  • Artur

    Except the salmon, this list is good!
    There are many others sources of vitamin A, omega 3, proteins to substitute salmon or any other animal source food!
    Magoes are one example!
    I’m vegan and if depends of me, I cut off salmon from this list!

  • Peter Whiting

    Love most of these foods! I try to eat them raw and organic as often as possible. I love throwing raw beets into a smoothy. Quinoa, sweet potato and black beans probably wouldn’t be on my list, and I’d probably add raw cacao beans/pods and blueberries. Thanks for the post!

  • Touria Khannous

    What about the fruits? BLUEBERRIES, apples, apricots, etc.

  • salwa

    amazing list .Great lessons of health and life joy .Thank you for this dear gift of advices.

  • Sara Chukoian @Green Global Travel

    Such an informative post. What a great list. I have been wanting to get on a healthy track so I will putting this list to good use. Great list, thank you for sharing!

  • James

    Great list… Glad I eat a majority of these items.

  • Ovil

    What a great list. I have been wanting to get on a healthy track so I will be putting this list to good use.thank you for sharing!

  • Frank

    I have recently read that WATERCRESS is very good to eat. On a scale of 1 to 100, it was the only item that scored 100, while kale (which IS good and is touted as a superfood) scored around a 57 on the same scale.

  • Bill

    I have actually never had an artichoke. I have had beets a few times but have you ever tried to juice them? Wow that is some Purple color that comes out. Frank, Kale is great for some Vitamons but not for others. I am thinking I will have to increase my intake of Watercress though

  • Dawn Bradrord

    What a wonderful collection of super foods and all there benefits! We will share with our Breast Cancer community!

  • Judi

    I already eat most, well all of these foods, salmon of course, is limited because of the cost. Kale is awesome in chips. I make mine with lemon pepper. Really good! GREAT TO KNOW THATI AM ALREADY EATING QUITE HEALTHY !!

  • Tebogo Dipatane

    pliz give us options to like in facebook , print ,twitter etc.Thank u so much God Bless u for the good work ,keep it up.

  • JM

    Seriously cool article!! Thank you!

  • Emmeline Le Meilleur

    What about pomegranate ???? They have been listed as one of the super foods in many health articles. They are great especially for heart health amongst other things.

  • Kylie

    Okay some of this is true but Lemon should be somewhere in there though just a though!

  • Online Grocery Shopping

    I found this today on Stumble Uopn..Great list…It is very useful to all

  • Brent

    What about Garlic? Most Mediterranean countries swear by it?

  • Gregg

    Sunflower seeds as well as the flat green seeds should be on the list as well. Awesome for vitamin A and occular health.

  • Sachin

    Guava is second next when it comes to vitamin C and way ahead of tomatoes in lycopene, Its a complete fruit .

  • timhardy

    Yeah i agree guava comes second when we talk of vitamin c. i liked this post thanks

  • Jan Yttereng

    Nettle is actually considered healthier than Spinach.

    5 times more Vitamin C and Iron and Spinach have Oxalic acid, so the Iron may not be absorbed. Nettle have 6 times more Calcium, twice as much Zinc, fiber and Protein and 3 times more of Phosphorus.

  • Marvin L. Zinn

    Yes, all this food is healthy. I cannot remember the ingredients of everything I eat, but it is easy to just have a balance of nutrients and be sure it is as close as I can find to how God created it, i.e. organic.

    It is also important that we do not all need the same food. I do a lot of experiments. Use two herbs (graviola and turmeric) that stopped the prostate cancer after I refused surgery and radiation. But excess sugar or any dairy products would not allow the herbs to function.

  • Antony

    I’m a bit disappointed you said not to put butter on your broccoli. Grass-fed butter is a HUGE super food and helps your brain to turn back on if you’ve been lacking healthy saturated fats for too long.

  • Antony

    One more thing. If we’re talking vitamin and fiber content, then pound for pound, vegetables pack WAY more punch than fruits, including vitamin C, and with much less fructose (sugar).

  • arta

    Just take the salmon out…it’s not good for you in any way. Full of unnecessary chemicals and additives.

  • Darija

    Amazing list of healthy food and their benefits. Great post. I love this because for every fruit have described healthy benefits. Thank You.

  • Cassi

    i have incorporated most of these already in my diet, but thank you for showing me even more superfoods and explaining why they deserve to be called that 🙂

  • Manpreet

    Though some of the foods mentioned aren’t easily available in India, but still your post is going to give me a lot of inspiration and help to eat healthy.
    Almonds and watermelon are my favorites. Watermelon is a good fruit to beat the heat. In fact, during summer, watermelon is something my family has like almost everyday.

  • Lisa

    I try to incorporate these food items as much as I can in my diet still didn’t know about some you fruits you mentioned in here, Thanks

  • Vincent

    I LOVE avocados and eat them at least 4 times a week for breakfast, together with scrambled eggs and wholemeal toast – that makes one very filling breakfast and keeps me going for hours. A great resource for finding other healthy foods which have not been mentioned in this article is this: http://goo.gl/F6xZGo, a nifty food finder tool that lets you sort and filter foods based on various criteria such as number of calories or vegetables only

  • Travis

    Hemp seeds should be on this list. It’s an excellent source of protein as it is a complete protein and easily digestible with no phytic acid. It has the perfect ratio of Omega 3 and six and low in sat fat, good amount of fiber and can be turned into milk

  • Sehat

    One more thing. If we’re talking vitamin and fiber content, then pound for pound, vegetables pack WAY more punch than fruits, including vitamin C, and with much less fructose (sugar).

  • Travis

    Don’t forget that many of the foods may have their negative sides as well. The grains, and nuts listed on here are high in phytic acid which is an anti nutrient that binds with minerals like calcium, magnesium and zinc causing osteoporosis over time if consumed regularly for a long period of time. Salmon can have high levels of mercury. Spinach is high in oxalates which binds to calcium and can cause osteoporosis as well. Black beans can cause high levels of estrogen.

    My favorites are oysters, goji berries, coconut milk, hemp seeds, avocados, kale, chestnuts, tomatoes, and bandannas.

  • Yog Kumar

    The above article is all about loosing fat, but you have not mentioned even a point to increase fat.

  • Marcos

    Where’s the hemp? Pretty sure that belongs at least in like the top ten.

  • Joanna

    Thank you for your concluding about healthy vegetables. Hope it is fit with the reality,and waiting for you next conclusion. thanks.

  • Candice

    Great informative list and your site looks great… but no newsletter?

  • Kyle


    I am interested in advertising on your site. Can I get a price list for your advertising plans?

    Thank you,

  • Dallas

    You should mention in the foods that offer protein whether or not they are complete or incomplete sources of protein. Some people may not know the difference of a source of protein i.e. Most plant based proteins only containing a certain amount of the essential amino acids necessary to survive.

  • Lana

    I really really like your blog! It is so current and informative! Thank you for sharing your information, it’s really helpful. 🙂

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  • sophie

    Great list. What about green tea it has helped me with easing my blood flow during menstruation which is very heavy coz l have very big fibroids and no pain now. l mix it with lemon so it does not flush out calcium and l make sure l stay for two hours before taking any animal protein. Another thing learn to take traditional vegetables in plenty and different types and mind how you cook to uphold the nutrients. Another thing not to ignore vitamin B 2, 3, 6, 9, 12. Lots of different types of fruits in your diet.

  • sophie

    I forgot to mention that always know about the side effects especially of green tea and drug interaction. consult your physician.

  • Dilatasyon

    Where’s the hemp? Pretty sure that belongs at least in like the top ten.

  • George Holiday

    Bok Choy also seems to be missing from the list.

  • Laura

    Awesome info here! I am currently fighting thyroid cancer natually, always looking for more I can add to my diet, also. I have a blog where I am sharing my progress if anyone is interested! 🙂

  • Marcia

    I’m really surprised that blueberries aren’t on the list.

  • Halide

    I like this list very much! But you better add olives to that great list, I guess.

  • Debra

    What a surprise that green vegetables take up 7 spaces on this list! haha

  • stacy

    awesome article !!!

  • John

    Please let us know the secret to what we’ll want to make sure to do with kelp once we decide to add it to our diet. WE DEMAND ANSWER’S IT’S BEEN 3 YEARS.

  • Brad

    Its pretty crazy that you’re putting Salmon in the #3 spot… The top reason you stress Salmon is due to its Omega-3 content, but there are tons of foods that have a much higher Omega-3 count. For example, Salmon contains 1.1 – 1.9 grams of Omega-3s in a 3 ounce serving, but Walnuts contain 7.5 grams in a 3 ounce serving.

    Walnuts also contain almost as much protein as Salmon does, and this is the second reason that you put Salmon towards the top of the list.

    Then you go on to talk about its flavor??? Is this a list of healthy foods, or great tasting foods? Assuming its the latter, then Walnuts should still come above Salmon on this list, because I doubt too many people go fishing, then eat a raw Salmon on the spot… The things that make it taste good are the oil that its cooked in and the spices added to it (usually salt). If you were to combine the nutrition information for the Salmon along with the oil and salt that its cooked with, then it doesn’t belong anywhere near a “healthy foods” list. Walnuts on the other hand can (and typically are) eaten raw, without any added unhealthy condiments.

  • Brian

    This is a good list, but others have already alluded to some variations in farming or raising of each as well as potential side effects with medications. Additionally, most almonds in the US are now irradiated which greatly reduces the nutrient content. One glaring omission in this list is Moringa Oleifera. In 2008 the NIH described this as the most nutrient dense plant and able to halt, mitigate and reverse over 300 diseases, yet so few people know of this plant. There have been over 500 peer-reviewed medical articles on this plant! It is grown within 10 degrees of the equator and and has all 20 of the amino acids, omega 3,6, and 9 in appropriate ratios, 46 antioxidants, 36 antiinflammatories and the vitamin content dwarfs other plants know for certain nutrients (e.g. gram for gram 7x more vitamin C than oranges). There is great variation in nutrient density by species and location of growth (as with any plant). The most nutrient dense varietal of the 58 grows in the desserts of Chennai, India which has an annual rainfall of less than 2″ per year and the average temperature is above 100 degrees F, yet this tree grows several feet a year. Not all Moringa is the same. Thanks for helping to spread the word on natural health and not our traditional dependency on synthetic medications that treat symptoms and not feed the body so the body can repair and heal.

  • Dani

    I have never heard of Goji berries. I’m not close to a health food store, where else might I be able to find them?

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