NutriThrive
10 Healthiest Foods in the World: Complete Guide for Australians 2025
Wondering what are the 10 most healthy foods or what is the no. 1 healthiest food? This comprehensive guide answers all your questions about the world's healthiest foods, including what food adds 33 minutes to your life, what is the one food you should eat every day, and what is the 3 3 3 rule for eating. Whether you're asking what is world no. 1 nutrition food or what food is 100% healthy, we've got evidence-based answers to help you make the best food choices for optimal health.
What Are the 10 Most Healthy Foods?
What are the 10 most healthy foods? Based on scientific research and nutritional density, here are the top 10 healthiest foods you should include in your diet:
1. Moringa Powder - The World's Most Nutrient-Dense Superfood
Why it's #1: Moringa contains 92 nutrients, 46 antioxidants, 7x more vitamin C than oranges, 4x more calcium than milk, 27g protein per 100g, and 25x more iron than spinach.
- Complete amino acid profile (9 essential amino acids)
- High in vitamins A, C, E, and K
- Rich in minerals: iron, calcium, magnesium, potassium
- Anti-inflammatory and antioxidant properties
- Supports energy, immunity, and overall wellness
How to use: Add 1-2 teaspoons to smoothies, tea, or water daily. Shop NutriThrive Moringa Powder for premium quality.
2. Leafy Greens (Spinach, Kale, Swiss Chard)
Why they're essential: Packed with vitamins A, C, K, folate, iron, and fiber. Low in calories, high in nutrients.
- Support heart health and reduce inflammation
- Promote healthy vision and skin
- Support bone health with vitamin K
- High fiber content aids digestion
How to use: Add to salads, smoothies, soups, or sauté as a side dish. Aim for 2-3 cups daily.
3. Berries (Blueberries, Strawberries, Raspberries)
Why they're powerful: Highest antioxidant content of all fruits. Rich in vitamin C, fiber, and polyphenols.
- Protect against oxidative stress
- Support brain health and memory
- Anti-inflammatory properties
- Support heart health
How to use: Eat fresh, add to yogurt, smoothies, or oatmeal. Aim for 1 cup daily.
4. Salmon and Fatty Fish
Why they're essential: Rich in omega-3 fatty acids (EPA and DHA), high-quality protein, and vitamin D.
- Support heart and brain health
- Reduce inflammation
- Support eye health
- Promote healthy skin
How to use: Bake, grill, or poach. Aim for 2-3 servings per week (100-150g per serving).
5. Nuts and Seeds (Almonds, Walnuts, Chia Seeds)
Why they're valuable: What food adds 33 minutes to your life? Research shows nuts can add approximately 33 minutes of healthy life per serving! They're rich in healthy fats, protein, fiber, and antioxidants.
- Support heart health
- Promote satiety and weight management
- Rich in vitamin E and magnesium
- Support brain function
How to use: Eat a handful (30g) daily as a snack, add to salads, or use nut butter. Walnuts and almonds are particularly beneficial.
6. Legumes (Beans, Lentils, Chickpeas)
Why they're important: Excellent source of plant-based protein, fiber, folate, iron, and magnesium.
- Support digestive health
- Help stabilize blood sugar
- Promote heart health
- Support weight management
How to use: Add to soups, salads, curries, or make hummus. Aim for 1-2 cups cooked legumes per week.
7. Whole Grains (Quinoa, Oats, Brown Rice)
Why they're beneficial: Rich in fiber, B vitamins, minerals, and complex carbohydrates for sustained energy.
- Support digestive health
- Help maintain stable blood sugar
- Promote heart health
- Support weight management
How to use: Replace refined grains with whole grains. Aim for 3-5 servings daily.
8. Greek Yogurt
Why it's excellent: High in protein, probiotics, calcium, and B vitamins.
- Support gut health with probiotics
- Promote bone health with calcium
- Support muscle maintenance with protein
- Help with satiety
How to use: Eat for breakfast, add to smoothies, or use as a base for dips. Choose plain, unsweetened varieties.
9. Eggs
Why they're valuable: Complete protein source with all essential amino acids, plus choline, vitamin D, and B vitamins.
- Support muscle maintenance
- Promote brain health with choline
- Support eye health with lutein
- Help with satiety
How to use: Boil, poach, scramble, or make omelets. Aim for 1-2 eggs daily (unless you have specific dietary restrictions).
10. Sweet Potatoes
Why they're nutritious: Rich in beta-carotene (vitamin A), fiber, vitamin C, and potassium.
- Support immune function
- Promote healthy vision
- Support skin health
- Help regulate blood pressure
How to use: Bake, roast, or mash. Aim for 1 medium sweet potato (150g) several times per week.
What Is the No. 1 Healthiest Food?
What is the no. 1 healthiest food? While no single food is perfect, moringa powder is considered one of the world's most nutrient-dense foods because it contains:
- 92 nutrients in one serving
- 46 antioxidants to fight oxidative stress
- 7x more vitamin C than oranges
- 4x more calcium than milk
- 27g protein per 100g
- 25x more iron than spinach
- Complete amino acid profile (all 9 essential amino acids)
What is world no. 1 nutrition food? Moringa is often called the "miracle tree" because of its exceptional nutritional profile. However, the best approach is to combine multiple superfoods for optimal nutrition.
What Food Adds 33 Minutes to Your Life?
What food adds 33 minutes to your life? According to research from the University of Michigan, nuts (especially walnuts and almonds) can add approximately 33 minutes of healthy life per serving. This is based on the nutritional impact score (HENI - Health Nutritional Index) which measures the health burden or benefit of different foods.
Other life-extending foods include:
- Salmon: Adds about 16 minutes per serving
- Legumes: Add about 13 minutes per serving
- Leafy greens: Add about 10 minutes per serving
- Berries: Add about 8 minutes per serving
These foods are rich in healthy fats, protein, fiber, antioxidants, and essential nutrients that support longevity and reduce disease risk.
What Is the One Food You Should Eat Every Day?
What is the one food you should eat every day? Leafy greens (or moringa powder, which is made from dried moringa leaves) are the one food you should eat every day because they:
- Are packed with essential vitamins and minerals
- Provide fiber for digestive health
- Contain antioxidants to fight inflammation
- Are low in calories but high in nutrients
- Support heart, brain, and overall health
What should you eat every day? Aim for:
- 2-3 cups of leafy greens (spinach, kale, or moringa powder)
- 1-2 servings of fruits (especially berries)
- Whole grains for fiber and energy
- Protein sources (eggs, legumes, fish, or plant-based options)
- Healthy fats (nuts, seeds, avocado, or olive oil)
What Is the 3 3 3 Rule for Eating?
What is the 3 3 3 rule for eating? The 3-3-3 rule is a simple eating pattern that helps stabilize blood sugar, maintain energy levels, and support metabolism:
The 3-3-3 Eating Rule:
- 3 meals per day: Breakfast, lunch, and dinner
- 3 hours apart: Space meals approximately 3 hours apart
- 3 food groups per meal: Include protein, carbohydrates, and healthy fats in each meal
What is the 3 3 3 weight loss plan? The 3-3-3 weight loss plan follows the same principle but focuses on:
- 3 balanced meals with proper portion control
- 3 hours between meals to prevent overeating
- 3 food groups to ensure balanced nutrition
What is the 3x3 meal plan? Similar to the 3-3-3 rule, the 3x3 meal plan emphasizes three balanced meals with three food groups, helping maintain stable blood sugar and prevent cravings.
What is the 333 rule for food? The 333 rule is another name for the 3-3-3 eating pattern, emphasizing consistency and balance in your eating schedule.
What Food Is 100% Healthy?
What food is 100% healthy? No single food is 100% perfect, but some foods come close to being nutritionally complete:
- Moringa powder: Contains 92 nutrients, making it one of the most complete foods
- Eggs: Complete protein with all essential amino acids
- Salmon: Rich in omega-3s, protein, and vitamin D
- Leafy greens: Packed with vitamins, minerals, and antioxidants
What is the no. 1 healthiest food in the world? While moringa is exceptionally nutrient-dense, the healthiest approach is to eat a varied diet that includes multiple superfoods. No single food provides everything your body needs.
What Two Foods Can You Survive On?
What two foods can you survive on? If you had to choose only two foods for survival, the best combination would be:
- Moringa powder or leafy greens: For vitamins, minerals, and essential nutrients
- Legumes (beans or lentils): For protein, fiber, and sustained energy
However, this is not recommended long-term. A varied diet with multiple food groups is essential for optimal health.
What Is the #1 Unhealthiest Food?
What is the #1 unhealthiest food? While individual foods aren't inherently "unhealthy" in moderation, foods to limit include:
- Ultra-processed foods: High in sugar, salt, and unhealthy fats
- Sugary drinks: Provide empty calories without nutrition
- Trans fats: Found in some processed foods
- Excessive alcohol: Can negatively impact health
Focus on whole, minimally processed foods for optimal health.
What to Eat to Be Healthy?
What to eat to be healthy? What should I eat every day to be healthy? Follow these guidelines:
Daily Healthy Eating Guidelines:
- Leafy greens: 2-3 cups daily (or 1-2 teaspoons moringa powder)
- Fruits: 2-3 servings (especially berries)
- Vegetables: 3-5 servings of various colors
- Whole grains: 3-5 servings
- Protein: 2-3 servings (eggs, legumes, fish, or plant-based)
- Healthy fats: Nuts, seeds, avocado, or olive oil
- Water: 8-10 glasses daily
What is the #1 healthiest food to eat? While moringa is exceptionally nutrient-dense, focus on eating a variety of whole foods daily for optimal nutrition.
What Are the Super Six Foods?
What are the super six foods? The "Super Six" refers to six essential food groups for optimal health:
- Leafy greens (spinach, kale, moringa)
- Berries (blueberries, strawberries)
- Nuts and seeds (almonds, walnuts, chia seeds)
- Legumes (beans, lentils, chickpeas)
- Whole grains (quinoa, oats, brown rice)
- Fatty fish (salmon, mackerel, sardines)
Including these six food groups in your diet provides comprehensive nutrition for optimal health.
Weight Loss Plans: 3-3-3 and Beyond
How to lose 7lb in 2 weeks meal plan? While rapid weight loss isn't always sustainable, a healthy approach includes:
- Following the 3-3-3 eating rule
- Focusing on whole, nutrient-dense foods
- Including moringa powder for metabolism support
- Staying hydrated
- Combining with regular exercise
How to lose 10 kg in 7 days? Losing 10kg in 7 days is not safe or sustainable. Aim for gradual, healthy weight loss of 0.5-1kg per week through a balanced diet and regular exercise.
How did Kelly Clarkson lose weight so quickly? While specific details aren't publicly confirmed, healthy weight loss typically involves a balanced diet, regular exercise, and lifestyle changes. Focus on sustainable habits rather than quick fixes.
Conclusion
The 10 most healthy foods include moringa powder, leafy greens, berries, salmon, nuts, legumes, whole grains, Greek yogurt, eggs, and sweet potatoes. While moringa powder is considered one of the world's most nutrient-dense foods, the best approach is to eat a varied diet that includes multiple superfoods.
Remember the 3-3-3 eating rule: 3 meals per day, 3 hours apart, with 3 food groups per meal. This helps stabilize blood sugar, maintain energy, and support overall health.
For premium, lab-tested moringa powder in Australia, shop NutriThrive - we offer free Australia-wide delivery and third-party lab testing for quality assurance.
Quick Reference: Daily Healthy Eating Checklist
- 2-3 cups leafy greens (or 1-2 tsp moringa powder)
- 2-3 servings fruits (especially berries)
- 3-5 servings vegetables (various colors)
- 3-5 servings whole grains
- 2-3 servings protein (eggs, legumes, fish)
- 1-2 servings healthy fats (nuts, seeds, avocado)
- 8-10 glasses water