Published: 2026-02-09
Updated: 2026-02-09
Editorial note
Map of Health content is prepared with an evidence-based approach. References are provided for transparency.
Medical disclaimer
This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have an urgent medical concern, seek immediate care.
"Researchers analyzed over 1,000 foods to identify the 7 most nutritious and balanced foods. Here are the foods you should add to your shopping list, and the scientific reasons why:"
1. Almonds (Heart-Friendly)
- Key Feature: A source of Vitamin E and healthy fats.
- Benefits: Lowers bad cholesterol, reduces the risk of diabetes, and increases butyrate production, which supports gut health.
- Note: Regulates digestion when consumed whole.
2. Biceps (Nervous System Protector)
Key Feature: A source of betalain and polyphenols.
Benefits: Improves blood flow, lowers blood pressure, and protects the nervous system against the effects of aging.
Recommendation: Consume lightly cooked to preserve its nutritional value.
3. Watercress (Natural Antidepressant)
Key Feature: High concentration of B, C, E vitamins and iron.
Benefits: May slow the growth of cancer cells and is classified as "the best antidepressant herb" due to its high mineral content.
4. Beet Leaves (Not Waste, but Healing Power)
Key Feature: Higher protein and mineral content compared to the root.
Benefits: Protects DNA from damage, balances cholesterol, and supports colon health. Make sure to utilize the leaves instead of throwing them away.
5. Chia Seeds (Should be consumed ground)
Key Feature: An Omega-3 and fiber powerhouse.
Critical Information: Swallowing chia seeds whole prevents the body from absorbing omega fatty acids. Use the ground form to maximize their benefits.
6. Pumpkin Seeds (Memory Enhancer)
Key Feature: Healthy fatty acids and neuroprotective components.
Benefits: Reduces anxiety, strengthens memory and cognitive abilities.
Note: Roasted varieties have higher bioavailability due to the release of antioxidants.
7. Dandelion Leaf (Edema Reliever)
Key Feature: Rich in vitamins A, C, E, K and flavonoids.
Benefits: A powerful diuretic. Using it in salads or soups can help cleanse the body of toxins and provide protection against cancer.
