18 Natural Foods To Boost Healthy Diet

Are you trying to attain a healthy diet by adopting natural foods? Then you are on the right post. If your goal is to maintain a healthy lifestyle, a balanced diet should be your top priority.

For a healthy balanced diet, your meals should contain fruits, vegetables, and other essential nutrients providing food items. It should be natural and organic.

First, you need to be aware of all the healthy natural foods that support your metabolism and immune system.

Natural Foods To Boost a Healthy Diet

There are a variety of natural foods that’ll boost your healthy diet. 20 Natural Foods are listed below.

A. Fruits:

1. Berries

Top natural foods are berries
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Whether it be blueberries, strawberries, or blackberries, all berries can be categorized as the healthiest natural foods.

They have antioxidant agents, are low in calories, are high in fibers, and are rich sources of vitamin C.

Studies have proven berries to be heart-healthy fruits that help in lowering cholesterol and blood pressure levels. They also reduce the risk of diabetes as it lowers oxidative stress.

Consuming a bowl of berries every day strengthens metabolism.

2. Apples

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Apples are considered to keep doctors away, which is true as it is packed with essential nutrients, fibers, and water that keep you healthy and hydrated.

Just like berries, apples have antioxidant properties. Eating apples makes you feel full and prevents you from consuming calorie-packed food items.

They should be added to your balanced diet as they aid in weight loss and maintain gut health. They also lower the exposure to diseases like cancer and diabetes.

3. Avocados

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Avocado is the most nutritious natural food loaded with fibers and tons of potassium, even more than a banana.

This plant-based diet has proven beneficial in lowering the risk of diabetes, heart disease, and obesity. Avocados are heart-friendly foods that control cholesterol levels.

Their benefits are numerous, considering the rich amount of vitamins, minerals, and healthy fats that they contain. They are great at fending off prostate and colon cancer.

4. Oranges

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Oranges are the juiciest natural foods with a rich source of vitamin C. This nutritious citrus fruit has antioxidants and minerals that reduce any heart diseases and kidney stones.

The low-calorie oranges help in weight loss, but excessive eating can cause weight gain. They protect your skin and give you soft, smooth, and healthier skin.

Oranges are a great immunity booster that helps you battle off infections.

Other fruits too, are essential enough to boost a healthy diet. Your body requires all the natural doses of nutrients for superb metabolism.

B. Vegetables:

1. Cruciferous Veggies

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Green cruciferous veggies are a rich source of folate. They are low in calories and are abounding with vitamins C, E, and K.

These nutritious natural foods are a perfect addition to a healthy diet as they have good fiber content that helps in weight loss. They also contain phytonutrients, a plant-based compound that helps in alleviating inflammation.

Cruciferous veggies are rated as anticancer foods that lower the risk of cancer.

2. Potatoes

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Whether it be sweet potatoes or white potatoes, they are highly nutritious and are a great addition to your healthy diet.

They are fat-free and fibrous, with an excellent source of carbs. Potassium and manganese, along with vitamin C and vitamin B6, are high in potatoes.

Potatoes have a good amount of amino acids and proteins. The antioxidant properties in them keep you away from various diseases.

The best thing about potatoes is that although they are filling, they are low on calories and keep you fit and healthy.

It is often suggested to consume boiled potatoes for health benefits.

3. Carrots

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The juicy orangish red carrots make a perfect snack. The low-calorie and high source of vitamin A-filled crunchy carrots a best for eye and heart health.

The beta-carotene present in it protects your eyes from the sun’s harmful rays and other eye problems. It provides nutritional value to the diet and boosts the functioning of the immune system.

Eating an excess amount of carrots may cause a condition called carotenemia, which is the discoloration of the skin.

4. Tomatoes

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Bright red tomatoes have a huge amount of lycopene which provides multiple benefits after adding to your diet.

They are a rich source of vitamins C and K, minerals, and folate. These nutrient-dense natural foods have antioxidant properties that help to reduce cell-damaging radicals and give you healthy glowing skin.

Eating tomatoes daily can aid in the well-functioning of the body and keep your heart healthy.

C. Grains and Legumes:

1. Oats

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Oats are the top preferred whole grains low in calories and are a perfect choice for a healthy diet.

They are packed with dense nutrients such as vitamins, minerals, fibers, and antioxidants that retain a healthy body.

Studies have found that these gluten-free whole grains are super beneficial for the proper functioning of our bodies. They not only help in digestion but also reduce blood pressure and lower your risk of heart disease.

A bowl of oatmeal is good to go for a balanced diet, especially if you are looking toward weight loss.

2. Brown Rice

Brown Rice
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Brown rice is considered a heart-friendly food grain. It is low on carbs and calories and has a good amount of dietary fiber. As a result, it is great for shedding pounds.

Besides being highly nutritious with abundant vitamins and minerals, the magnesium content makes it less prone to stroke and other heart diseases.

The phenols and flavonoids in brown rice reduce the damaging cells and control your aging.

3. Lentils

Red lentils
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Lentils are a rich source of plant-based proteins packed with vitamin B and minerals like potassium, magnesium, and zinc.

High-fibrous natural foods like lentils keep your heart healthy. It has been proven to reduce cholesterol levels whilst stabilizing blood sugar.

They support bowel movement and provide a smooth functioning digestive system. Black lentils are the healthiest for a well-balanced diet.

4. Green Beans

Green Beans
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The green beans are stuffed with essential nutrients and vitamins like A, C, and K, along with folate which promotes weight loss. They reduce inflammation in the stomach and, as a result, lower the risk of obesity1.

The fiber present in them smoothens your digestive system and improves your gut health. Many studies have advised consuming green veggies like beans to lower the possibilities of various fatal conditions and keep you healthy.

D. Nuts:

1. Almonds

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One of the most popular nuts is almonds which have high amounts of nutrients. They are low on carbs but contain healthy fats and are loaded with antioxidants2.

The best source of vitamin E is almond, and it lowers exposure to diseases such as Alzheimer’s and cancer.

Almonds are beneficial for weight loss as they make you full and control the intake of carbs. It also aids in maintaining blood sugar levels.

2. Walnuts

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The hard-shelled nuts and walnuts are perfect for a healthy diet.

The good amount of antioxidants stuffed in aids in battling off the oxidative damage that has been caused in the body’s LDL cholesterol. Other than vitamins, minerals, and nutrients, it is a good plant source of omega-3s fats.

They too contain healthy fats and are proven to be health-beneficial.

E. Fish, Meat and Eggs:

1. Salmon

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Salmon is the top-ranking natural food when it comes to fish. It has a high amount of proteins and is rich in vitamins B123 and D. It has a low content of saturated fats and is high in omega-3 fatty acids.

The oily fish salmon is dietitian-approved as it is highly nutritional, delicious, and bears numerous health benefits. It supports a healthy heart.

Research has proven that eating salmon reduces inflammation, promotes well-functioning of the brain, and maintains your overall physique.

2. Eggs

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Eggs are protein-rich natural foods perfect for a healthy diet. It is a good source of vitamins B and D, along with other nutrients.

A normal healthy person can eat up to 3 eggs every day for a balanced diet. It functions to maintain bone health and the immune system.

It is often suggested to skip egg yolk to avoid an increase in cholesterol4 levels, and hence, most people prefer just egg white.

3. Chicken Breast

Chicken breast is the right choice if you want to build muscle mass and is the healthiest diet for muscle recovery as it is packed with lean proteins. It works towards maintaining your metabolism5.

This nutritious food contains vitamins and minerals like selenium and phosphorus. It is low on carbs and is included in the keto diet. Like eggs, chicken breast operates to strengthen the bones.

F. Dairy Products:

Dairy Products
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Dairy food products are good for healthy eating diet patterns as it is stuffed with nutrients that promote growth and development in child and prevent the risk of chronic diseases.

They are a rich source of proteins, calcium, vitamin A and vitamin B12, riboflavin, potassium, and other healthy nutrients that maintain your overall health.

Milk is the perfect way to start your day, and noon is the best time to eat yogurt.


Our body needs a regular dose of nutritional foods to function well. It requires all the healthy nutrients from natural foods to boost the immune system and keep it lively. Therefore, for a healthy lifestyle, nutrient-dense natural foods are essential.

Frequently asked questions:

Q. What are the 5 tips to eat and stay healthy?
  • Eat a variety of food.
  • Cut back on salt.
  • Reduce the use of certain fats and oils.
  • Limit sugar intake.
  • Avoid hazardous and harmful alcohol use.
Q. What are the golden rules to stay healthy?
  • Check your weight once a week (Same day, same time – first thing in the morning). Set aside 40-45 minutes at least 6 days a week for exercise. Drink 3- 4 liters of water throughout the day. Add milk, curd, eggs, pulses, and lean meat to your meals daily
Q. What are the 3 rules for healthy eating?
  • Rule #1: Eat more veggies and fruit.
  • Rule #2: Be mindful of your eating.
  • Rule #3: The whole is greater than the sum of its parts.


  1. ↩︎
  2. Gulcin, İlhami. “Antioxidants and antioxidant methods: An updated overview.” Archives of toxicology 94.3 (2020): 651-715. ↩︎
  3. Guéant, Jean-Louis, Rosa-Maria Guéant-Rodriguez, and David H. Alpers. “Vitamin B12 absorption and malabsorption.” Vitamins and hormones 119 (2022): 241-274. ↩︎
  4. Luo, Jie, Hongyuan Yang, and Bao-Liang Song. “Mechanisms and regulation of cholesterol homeostasis.” Nature reviews Molecular cell biology 21.4 (2020): 225-245. ↩︎
  5. Leone, Robert D., and Jonathan D. Powell. “Metabolism of immune cells in cancer.” Nature reviews cancer 20.9 (2020): 516-531. ↩︎

Last Updated on by Suchi


Brinel Correia
  1. I am a fitness freak. This article resolved many things. I used to think i cannot drink or eat dairy products and potatoes, but now i will eat and get the strength. I am a vegiterian so milk products and soy products are the high protein source which i used to think, but thanks to this article changed my mindset.

  2. Wow! Such an amazing collection of food items to boost your health and to maintain a healthy diet. After reading this article I now realize the importance of fruits and I am definitely going to add more fruits in my diet.

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