Top 15 healthy foods you should be eating

Every day, it seems that we are introduced to a “superfood” that will transform our lives. How can you tell what is good for you with all the information out there? Our experts have selected the 15 best foods to eat.

1. Fish

Eat more fish to lower your risk of stroke, heart disease, and cancer. – Bob Canter is a professor of surgery at the UC Davis Division of Surgical Oncology

2. Broccoli or any of the cruciferous veggies

These foods are high in nutrients, including glucosinolates, which are important in detoxification processes. They are best eaten raw or quickly steamed in five to ten-minute intervals. – Alex Nella, pediatric dietitian

3. Beets

No matter what color they are – whether red, yellow, or golden – or which part of the plant – roots or greens – they all contain carotenoids. Their dietary nitrates are believed to be converted into nitric oxygen and help improve endurance. Alex Nella, Pediatric Registered Dietitian

4. Spinach and other green leafy vegetables

Jeffrey Caspar, professor of ophthalmology at UC Davis Eye Center, said: “These are loaded with lutein & zeaxanthin : nutrients that help protect against macular deterioration.”

5. Kale

It’s a leafy green veggie that I like to chop in a salad or cook with garlic and onion. It’s nutrient-dense, contains antioxidants, and can lower cholesterol. – Brandee Waite, Director of the UC Davis Sports Medicine Fellowship

6. Peanut Butter

Peanut butter is my favorite food. It is a great recovery food, and my kids love it! It’s a good recovery food, and both my children love it!” – Brian Davis, clinical professor of UC Davis Department of Physical Medicine and Rehabilitation

**UC Davis Health does not endorse any other brands.

7. Almonds

Almonds are rich in vitamin E, which helps to prevent macular degeneration and cataracts. I recommend eating a handful of almonds a day.” – Jeffrey Caspar, professor of ophthalmology, UC Davis Eye Center

8. Mangos

Plus, all my kids like them, so it is something we can all agree on. All my children like them so we can agree on that. – Bob Canter, professor of surgery, UC Davis Division of Surgical Oncology

9. Blueberries

They contain resveratrol, like red wine, without the alcohol, hangover, or extra calories. They are rich in resveratrol and can be used as a substitute for red wine without the alcohol or calories.

10. Mediterranean Diet

We know that physical exercise is good for your mental health. So, in general, don’t skip meals and don’t rely on snacks. Eat a Mediterranean diet, which includes lean meats and vegetables. Also, keep your weight in a healthy range. – Peter Yellowlees is a professor of general psychiatry at UC Davis Health.

11. Chocolate

There is nothing wrong with a little chocolate now and then, but you should avoid comfort eating! – Peter Yellowlees, Professor of General Psychiatry Chief Wellness Officer at UC Davis Health

12. Quinoa

It’s high in fiber and protein, with a low glycemic index compared to other carbs. It’s high in protein and fiber, and has lower glycemic index than some other carbohydrates.” – Brandee Waite, Director of the UC Davis Sports Medicine Fellowship

13. Legumes

“Legumes like chickpeas or garbanzo beans are great snacks that have a lot to offer depending on the way you prepare them. I love to make jalapeno and cilantro hummus or roast peppers in season. Use hummus to make a healthy sandwich or wrap instead of mayonnaise. – Santana Diaz, UC Davis Health executive chef

14. Pickled vegetables

Pickling carrots, a vegetable that can get boring from time to time, is a great way to spice up your snack world. Chipotle pickled carrots are a great way to spice up a boring vegetable.

15. Chocolate milk

It’s the best recovery drink. – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation