Twenty of the World's Healthiest Foods

When it comes to eating healthy most people think of dull, boring food that's green in color. In reality, most of the world's healthiest foods not only taste great, they also come in a vast array of vibrant colors. Many require little, if any preparation, yet provide you with the energy and stamina to get through the day. They are the ultimate fast food!

Although fresh, whole fruits and veggies are amongst the world's healthiest foods, it's also important to consume an assortment of grains, nuts, seeds and foods rich in essential fatty acids. Experts recommend consuming a daily total of 3-5 servings of vegetables, 2-4 servings of fruit, 6-11 servings of grains, and 1-2 servings of nuts and seeds.

One serving of vegetables is equivalent to1/2 cup cooked or chopped raw vegetables, or 3/4 cup vegetable juice, or 1 cup of raw leafy vegetables (cabbage, lettuce, collard greens). One serving of grains equals 1/4 cup of cooked grains. A serving of nuts and seeds equals one ounce or approximately two tablespoons sunflower seeds or 12 whole almonds.

Essential fatty acids are obtained through a variety of fruits, vegetables, nuts, seeds and grains. Daily intake should be between 1 and 3 grams. The omega-3 and omega-6 oils are the essential fatty acids. There are omega-9 oils, but these are not essential because the body can produce them naturally.

Omega-3 and omega-6 oils must come from your diet because the body cannot make them. Not only must you consume both oils, you must consume them in the proper balance. The human brain contains omega-3 and omega-6 in a ration of 1:1. Unfortunately, the typical American diet has most people consuming the omegas at a 1:10 ratio.

Foods rich in omega-6 EFAs include vegetables, fruits, nuts, seeds and grains. Foods rich in omega-3 EFAs include flax seeds, pumpkin seeds, green leafy vegetables, grains, and spirulina.

Scientific research has shown eating a balanced diet provides a host of benefits. Eating healthy foods can provide you with more energy, brain clarity, less aches and pains, restful sleep and more.