Here’s a healthy food list that the majority of people can eat found from around the world.
What are the world’s top healthiest foods?
Yes, we have a wide variety of foods, so why do the majority of people, eat processed crap?
Eggs, with the yolks have 100% BV for protein, rich in key vitamins and contain smart fats which are mostly unsaturated fats which lower the bad blood fats LDL. Your body also needs dietary cholesterol which is used to manufacture testosterone and helps produce vitamin D. Eggs contain most of the minerals that the human body requires for health. In particular eggs are an excellent source of iodine, required to make the thyroid hormone, and phosphorus, required for bone health. The egg provides significant amounts of zinc, important for wound healing, growth and fighting infection; selenium, an important antioxidant; and calcium, needed for bone and growth structure and nervous function. Eggs also contain significant amounts of iron, the vital ingredient of red blood cells, but the availability of this iron to the body is uncertain.
Figs, organically grown from the fig tree have tons of vitamins, quality carbs and high fiber. My dad grew fig trees in the backyard and I get the chance to eat them organically which is important as you know. Figs are a good source of dietary fiber, potassium and manganese. Figs give you the right kind of energy balance and you can eat a few without feeling ill. It’s a natural colonic too!
Tomatoes, organically grown from the garden have tons of vitamins and super nutrients and high fiber. My dad grew these as well which are organic too. Tomatoes and me have been friends since I was 3 years old. Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorous, vitamin E and protein. Tomatoes are the mother of all vegetables. They are rich in anti-oxidants such as lycopene are the my preferred topping on rice cakes.
Broccoli, organically grown from the garden have tons of vitamins, super nutrients and high fiber. Another vegetable that is a staple in my bodybuilding diet 4 to 12 weeks out.
Broccoli contains glucosinolates, phytochemicals which break down to compounds called indoles and isothiocyanates (such as sulphoraphane). Broccoli also contains the carotenoid, lutein. Broccoli is an excellent source of the vitamins K, C, and A, as well as folate and fiber. Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E. I prefer to steam my brocoli and eat it in the morning.
Berries, local berries such as blueberries, raspberries, blackberries, have tons of vitamins and super nutrients. They also make a great night time snack. Drink plenty of water with them. Berries are phytonutrient rich. These fruits contain significant amounts of anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and vegetables. In addition, berries also contain ellagic acid, another phytochemical that has been shown to prevent cell damage. Berries are a very good source of vitamin C, manganese, and both soluble and insoluble fiber like pectin. Berries are also a good source of vitamin E, which helps because I have ocular albinism and need all the help I can get.
Lentils have tons of super nutrients and taste good. My mom always said that Lentils give you plenty of iron. Being into bodybuilding, you can never get enough of it. Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorous, copper, thiamin and potassium.
Pineapple, is what I have added to my oatmeal and eggs. It contains an enzyme that helps breakdown the egg protein. Your body does this anyway, but when your eating like 2 dozen eggs a day, a little help doesn’t hurt. Pineapple is an excellent source of vitamin C and manganese. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber. Pineapple also contains bromelain which is a natural mild anti-inflammatory substance.
Yogurt, is the bomb of good bacteria. Yogurt is a very good source of iodine, calcium, phosphorous, and vitamin B2. It is also a good source of protein, vitamin B12, potassium, molybdenum, zinc and pantothenic acid. Yogurt naturally contains
Lactobacillus casei which is a good bacteria for your gut and helps boost your immune system.
Talapia, wonderful talapia fish is what I ate for 3 years after I discovered it in the frozen section at Costco. Talapia is a white fish, which is tender and thin. Talapia is an excellent source of protein and selenium. It is also a very good source of vitamin B6 and phosphorous. In addition, talapia is a good source of omega-3 fatty acids, vitamin B12, potassium, vitamin D and niacin. I instantly felt an immune boosting effect and increase in energy while dieting on this specific fish. It’s also much lower in sodium than other fishes such as cod or tuna.
Spinach, tastes better with a healthy natural dressing or even better when steamed. I ate loads of this stuff to fill me up. Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium. Spinach is also high in flavonoids which are powerful anti-oxidants.
Basmati Rice, the fluffy rice. Another staple in my bodybuilding diet. Going brown or white doesn’t really matter. The GI for brown is lower, however it’s the GI load and the GI load for white is the same as brown, at least for me, since I don’t notice any energy imbalance 2 hours after I ate 150 grams of it. Rice is an excellent source of the trace mineral manganese, and a good source of the minerals selenium and magnesium. It gives me good energy to exercise with high intensity.
Steel Cut Oats, another great source of energy. This was the biggest staple in my diet. I ate so much I thought I was growing into an oat. Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus. I notice my immune system top noch, while eating oats. The steel cut version contains more fiber and has a lower Glycemic load.
Breast Milk, well I’ve never tried breast milk but the benefits must be amazing. Breast milk is rich in IGF-1 and DPA – As it helps babies develop, it will also help you develop. Larger muscles, less fat, big brain and super immune system. Can’t get breast milk? Well, Omega 3 Seal Oil comes close, with providing DPA at least.
Egg Plant, I grew up on these too. Even though it was the first thing I would avoid to eat because it looked scary to me as a child, I was forced to eat them, like that B rated movie, The Blob. Eggplant is a very good source of dietary fiber, potassium, manganese, copper and thiamin (vitamin B1). It is also a good source of vitamin B6, folate, magnesium and niacin. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid, which are very powerful anit-oxidants. Eat your eggplant kids and grow up to be strong like me.
Homeade Rye Bread, low of the Glycemic Index and Load, I enjoy this tasty bread toasted plain with my eggs. Rye is an excellent source of manganese and a good source of dietary fiber, selenium, phosphorus, magnesium, and protein. It also contains lignan phytonutrients. The insoluble fiber in Rye helps move food faster through the digestive system and acts as a natural anti-toxin.
Spaghetti Squash, is very tasty and easy to prepare. I usually bake them in the oven and then scoop them out. The insides peel like string cheese. Yum. Squash is an excellent source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorous. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.
Japanese Sushi, I’ve always liked Nigiri and Maki Sushi and always eat it on my diet, once or twice throughout the week. Sushi contains vegetables, rice and fish, so they are high in vitamins and minerals, anti-oxidants and low in fat and low in sodium.
Rabbit Meat, I grew up on rabbit meat too and although today I don’t eat rabbit meat too much as it’s harder to find. Rabbit meat is low in Sodium. It is also a good source of Niacin, Iron, Phosphorus and Selenium, and a very good source of Protein and Vitamin B12. This meat has an equal ratio of saturated to unsaturated fats. It is high in both Omega 6 fatty acids and has a amino acid profile which list lysine as abundant. L-Lysine is great for the immune system. I chose Rabbit meat instead of other meats, because rabbit is found to be uncontaminated 99.9% of the time and always get it from your local butcher. As well, it is great for dieting as it’s very low in sodium, much lower than other meats such as chicken or beef.
Dark Chocolate, important food group of course! I eat this in small doses 50 grams and only eat 80% dark or more. It must say that on the label or don’t buy it. Make it yourself, even better. Cocoa phenols in the dark chocolate help lower blood pressure. This is important because when you workout consistently and have other stresses in your life, you need to manage your stress which also manages your blood pressure. In addition, dark chocolate helps you manage your blood pressure which in turn helps manage your stress. It’s not all imagination. Cocoa phenols do work on the body and work very well. Live longer with dark chocolate (Since 1997)
Fresh Cheese, such as Ricotta or Cottage Cheese are also another staple in my diet. I pick the 2 or 3% fat cheeses. These cheeses are high in natural whey protein that your body can actually use. The whey protein isolate powders are a waste of money only because most people consume way too much for your body to absorb, and directly causes a loss of calcium and dehydration. Unprocessed cheeses are a perfect source of milk and whey proteins and are high in calcium. These combined proteins have a superior balance over any protein powder these days.
Grapes, an excellent water based fruit. Grapes are excellent sources of manganese and good sources of vitamin B6, thiamin (vitamin B1), potassium, and
vitamin C. In addition, grapes contain flavonoids: phytochemicals that are antioxidant compounds. These flavonoid compounds include quercitin, as well as a second flavonoid-type compound (falling into the chemical category of stilbenes) called resveratrol. They say grapes are anti-aging and I agree. They keep you strong and healthy and you get a concentrated dose of these flavonoids from homemade wine. I’d also like to stress that grapes are a great food to detox with.
Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.
Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.
Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.
Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.