30 Healthy and High-Nutritious Foods Around Us

Healthy and High-Nutritious Foods

Healthy and highly nutritious food is an intake that is needed by the human body both from the age of five to the elderly.

Healthy food does not have to be expensive or strange, in fact there are also healthy foods that are very easily available around us.

Some of these foods are grains, nuts, fruits and vegetables.

If you don’t know what healthy foods are found easily around us, here are the types of food:


Apples are fruits that can grow in both tropical and sub-tropical regions.

This one fruit has a distinctive sweet and sour taste. Usually this fruit comes from the highlands and cool areas with green, green, yellow or red.

Apples contain vitamin C, quecertin and plavanoids which can prevent cancer.

Spinach Healthy Food

Spinach is a vegetable that is very easy to find around us. Besides being easy to plant, processing into food is also very easy.

That is why we often find processed foods in various parts of the world.

Spinach has many nutrients including iron, magnesium as well as vitamins A and C. So spinach is very good for hair and skin and eye nutrition.

Red Bean Healthy Snacks

Red beans or Javanese people usually call them tolo beans are healthy foods that are also easily found around us.

Basically red beans contain high fiber, protein, iron, phosphorus, magnesium, including vitamins and minerals.

Red beans, including easy to mix into healthy foods, usually this one bean mixed into a salad or soup. He is also included in foods that make you young.

Broccoli Healthy Vegetables

Broccoli is a vegetable that is also quite familiar in our daily lives.

Vegetables like green keribo hair are calcium-rich vegetables, potassium and vitamins A and C.

There are some suggestions for serving vegetable dishes so that the nutritional content does not disappear, ie by not cooking the vegetables too well.

Also avoid cooking it using excessive sauce and cheese.

Healthy Food Sweet Potatoes

Sweet potatoes are one source of carbohydrates instead of rice and corn. Sweet potatoes are plants that can be classified in tubers that are underground.

Sweet potatoes are very rich in vitamins, namely vitamins A, B, C and E.

In addition, sweet potatoes are also a source of healthy foods that are low in calories if processed by baking or cooking boiled and steamed.

Sweet potatoes are very high in nutrition but are quite ignored by people.

Soybeans Healthy Beans

Soybean is also a food ingredient that we very often encounter processed.

Usually soybeans are processed by making tofu, tempeh, tofu, tauco and soy milk. In soybeans there are omega 3, calcium and iron.

Soybeans are also quite popular for vegetarians.

Wheat Healthy Food

Wheat is a kind of grain plant that is similar to rice plants. Wheat is usually processed as bread, paint or cereal.

Wheat is very rich in vitamin B3, thiamin, vitamin B1, iron, fiber and also vitamin E.

In addition to substituting rice, processed wheat is also very good for the diet in the form of cereal foods.

Healthy Almonds

Almonds are a type of nuts that look like candlenuts at a glance, but this is different.

Almonds are usually used as a topping in processed foods but also in the form of light snacks.

Almonds are very rich in fiber and protein, iron, magnesium and vitamin E which are good for the skin.

If you consume almonds either raw or processed, don’t add too much salt and sugar, because processed almonds like this are very bad for diet programs and healthy food.

Healthy Tomato Fruit

The benefits of tomatoes do seem familiar to everyone in the world.

Tomato fruit certainly has a unique taste, and is quite delicious to be put together as an ingredient to accompany food (so that it becomes a healthy healthy food), so it is no wonder that tomatoes are often used by the community as a spice in cooking.

Not only delicious when used as a seasoning, but the nutritional content in it can also provide benefits that are good for health.

Not only that, tomatoes also contain lots of vitamin tablets, including vitamins A, C, K, folate, potassium, and sodium.

Healthy Fruit Avocados

Avocados are one of the fruits that are delicious when consumed, but behind the delicious taste, the properties that can be obtained are also not exactly trivial.

If observed carefully, there are actually many avocado benefits that we don’t realize can help us to prevent dangerous diseases, and increase metabolism in the body.

In addition, avocados also have very high mineral and vitamin content! Coupled with vitamins B9, B6, B5 C, E, and K.

Healthy Plant Aloe Vera

You are not familiar anymore with what is called aloevera?

That’s a drink with a delicious taste with a blend of aloe vera meat, if it’s not already asked, it’s guaranteed good.

Moreover, the fruit also contains lots of vitamins, and is rich in minerals.

Among them, Vitamins A, B1, B2, B6, B12, C, E, and minerals niacin, folic acid, magnesium, chromium, manganese, copper, potassium, iron, calcium, and sodium.

Healthy Fruit Bengkuang

This one fruit we have often encountered when eating salad, or when drinking fruit ice.

Yup, besides the savory taste with a crunchy texture, but not like a pear.

Yam can be eaten directly when it’s still raw, then sprinkled with a little salt and lime juice to make it more delicious.

In addition, yam can also be used in dishes such as stir-fry to make side dishes.

Although yam has very low calories, the phyto nutrient it has has a very high quality, consisting of several core fiber foods, anti-oxidants, vitamins, and a number of minerals. So that it is classified as one of the healthiest foods.

Potato Healthy Food

Most of our society must have known this one fruit.

Besides having high carbohydrates and can be used as a substitute for rice, potatoes also have high iron which is good for daily consumption.

Especially for those of you who have often tried food for a diet, surely potatoes are included in your list of experiments?

Moreover, potatoes also have additional nutrients such as phosphorus, protein, vegetable fat, and calcium, and some other important minerals.


For those of you who don’t like to eat rice or other healthy fruits, there are other alternatives that you can try to replace your daily intake needs, namely oatmeal.

Oatmeal is mashed oats, and has a rough texture and bearoma like wheat.

This healthy food also contains rich fiber, for example calcium, iron, and vitamin B complex, and other good minerals.

Oiya, in 100 grams of oatmeal also contains 7 grams of healthy fiber which is good for the body, hopefully.

Well, for those of you who want to have the ideal body, oatmeal can also be used as a means for a natural and healthy diet.


Blueberry is a small blue or purple fruit that is commonly found in parts of Europe and America.

Blueberries have many benefits ranging from skin problems to cancer and heart problems. Blueberries contain various nutrients including minerals (manganese, phosphorus, iron, potassium and zinc), several vitamins (B1, B2, B3 and B6, C, E, K) and carbohydrates and vegetable fats.

Every one of the blueberries consumed contains 25% manganese, 32% vitamin K and 19% vitamin C.

According to the Daily Value Or the number of nutrients needed per day, bluuberries are categorized as fruits that have high or high nutrient content which is above 20%.

Among the benefits of blue berry include anti aging, maintaining vision and eye health, protecting the skin, reducing bad cholesterol, preventing heart disease.

In addition, the benefits of blueberries are to overcome digestive problems, protect the body from cancer, maintain brain function, strengthen bones, increase bone immunity and prevent bladder tract infections.

Red Rice Healthy Food

Usually we always consume white rice as the main menu. True, in general white rice is not only a carbohydrate, but also as a source of amino acids, vitamin B and fiber.

But besides white rice, brown rice also has a myriad of benefits and is not inferior to white rice.

The benefits that can be obtained from brown rice are preventing heart disease. Its high fiber content. It turns out that it can protect the heart against cardiovascular disease.

Then it can reduce bad cholesterol. The content of essential oils contained in brown rice can reduce cholesterol levels and high blood pressure.

The third benefit is preventing gallstones. A journal published in the American Journal of Gastroenterology states that a high-fiber diet found in brown rice can reduce the risk of gallstones in women.

The benefits that can be obtained from these healthy foods are being able to control blood sugar levels. Brown rice turns out to have a low glycemic index (GI) when compared to other grains.

For women who want to diet, it is advisable to consume these healthy foods. In addition to a natural diet will also beautify and beautify the body.


Of course there are many who know this freckle red fruit. Aside from being consumed in a direct manner, strawberries can also be used as processed foods that have many benefits.

Strawberries are fruits that fall into the category of healthy food. Why? Fruit that generally lives in cold blood contains 3 main benefits, which are able to maintain eye health.

Eye diseases such as cataracts and macular degeneration can heal only by consuming strawberries regularly. How to consume to make it better, juiced.

Besides that strawberries are a fruit that is low in calories and classified as a healthy food. So if you want to diet naturally then just consume strawberries every morning and before bed.

The third benefit is the phenol content found in abuah strawberries which can fight inflammation or trade. Phenol has many dungis as well as aspirin and ibuprofen drugs.

In addition, the phenol content is also able to overcome problems in the body such as osteoarthritis, a sma and atherosclerosis.

With the many benefits that strawberries have, it is appropriate to call healthy food consumed at least once a week.

It is time for us to pay more attention to the food that enters the body. So that the body becomes healthy and strong and fit. And running activities can also be optimal.


Yogurt is fermented milk which has many benefits. Not only for body health but also for facial beauty and skin softness. Currently yogurt has been produced with various flavors. Because yogurt can be consumed by anyone, from children to adults.

Yogurt contains lots of vitamins and calcium which are very good for the body. There are several benefits of this yogurt, including: can strengthen bones, lose weight, reduce high blood pressure, smooth the skin, increase body immunity and maintain healthy digestive food for pregnant women.

How? Let’s eat yogurt every day so that the body is healthy and not easily hurt.

Black Rice Healthy Food

Maybe some people don’t know about this one rice. In general, there are three types of rice, namely white rice, brown rice and black rice. And the most consumed is white rice and brown rice, while black rice rarely consumes it.

Indonesian people are more familiar with black sticky rice than black rice. Even though black and black rice is different, even though the color is the same but the nutrient content, the nature and texture are different. Black rice tends to be more similar to ordinary rice.

In China this rice is considered the food of the kings. Because at that time it was only the royal people who consumed it. Regarding the benefits of black rice, it is believed to prevent cancer, diabetes, heart disease, anemia drugs and anti aging.

Sunflower Seed

Who doesn’t know this one food. This snack known as hamtaro food turns out to have a myriad of benefits for the body. As the name implies, kuaci sunflower seeds are taken from sunflowers. Initially these plants came from Mexico and Peru, then in the 17th century these plants spread to various parts of the world.

It is undoubtedly in terms of its benefits Kuaci contains selenium which can prevent cancer attacks. Kuaci also has minerals that are good for bone health. Its magnesium content can relieve stress and migraines. Not to mention the content of vitamin E which functions to protect the skin from exposure to the sun’s ultraviolet rays.

So, this one snack is also worthy of being classified into healthy food.


Pumpkin is a healthy food that has many vitamins and high antioxidants. Therefore this plant is widely cultivated throughout the world. In Indonesia pumpkin is usually made into vegetables to be served with warm rice.

The calorie content in pumpkin is very low, it does not contain saturated fat or cholesterol, but is rich in fiber, minerals and vitamins. Regarding the benefits of pumpkin can stabilize blood sugar, magnesium content can make it relaxed suitable for those of you who have migraines or often stressed. Consuming pumpkins can also facilitate digestion and protect vital organs such as the intestines to work optimally.


Carrots are one of the plants that have a myriad of benefits. In addition to being used as a menu of vegetables, carrots can also be consumed as fruit juice. Carrot juice is very useful for maintaining health, by consuming it regularly the body will feel fresher and fitter. He is included in healthy food.

Regarding the benefits there is no doubt that carrots are very good for the eyes, can strengthen the body’s immune system, nourish digestion, make skin smooth, prevent acne, overcome hair loss, prevent premature aging, maintain heart health, reduce cholesterol, fight free radicals and reduce cancer risk breast.

How to consume carrots is very simple, if you do not like raw, you can steam it first or be added to your healthy daily menu.


The term raisins originated from Hindi and Persian nations, Khismish. Raisins are made from dried grapes. Although the shape is not attractive, raisins have a sweet and legit taste.

Raisins have many health benefits. You can mix raisins with other foods as additives or sweeteners.

Raisins contain many calories that are good for your body’s health and energy intake. Calorie content in raisins is enough for daily intake.

You can use raisins to treat and prevent cancer. Raisins contain antioxidants that are useful for preventing the transmission of cancer cells.

In addition, raisins are also useful for blood circulation in the body. The iron contained in raisins is very beneficial for your body.

Green Beans Healthy Food

Who hasn’t tasted the good taste of green bean porridge? Yup, this one porridge is truly delicious. You can eat nuts like green beans to maintain a healthy body.

Green beans contain vitamin A, vitamin B6, carotenoids, essential and fiber-rich minerals which are certainly very useful for your body’s health.

Pregnant women are also encouraged to consume green beans. Besides being beneficial for the mother, green beans are also beneficial for fetal growth in the womb. Mung beans contain folic acid, calcium, vitamin B1, vitamin B2, protein and carbohydrates which are good for pregnant women and fetuses.


Tape is one of the typical foods in Indonesia. You can find food tape in West Java, Central Java and in East Java. Tapes are usually made from cassava and sticky rice. Cassava tapes or sticky rice tapes are liked by many people because of their delicious and sweet taste.

Tape is made by fermentation, so the tape contains a little alcohol. The taste of tape varies in each region and depends on the microorganisms used for fermentation.

Tape can you use to warm the body and help the body to be more energetic. Apparently, you can also use tape to increase sexual desire. Usually consumed by a married couple who have sexual function problems.


Surely you have eaten this one food. Tofu has many health benefits.

Tofu is made by thickening soybean seed deposits. Tofu has high protein content and is low in calories. So it’s a big loss if you miss to eat tofu.

Some benefits of knowing include preventing and reducing the risk of prostate cancer and breast cancer, preventing osteoporosis, preventing cardiovascular disease, treating diseases of type 2 diabetes and preventing liver damage.

You can eat tofu with various recipes, you can boil it or even grill it.


Tofu and tempeh are indeed inseparable, both are included in the 4 healthy 5 perfect foods. Yes, tempeh also has a myriad of benefits for your body’s health.

Tempe is a worldwide specialty of Indonesian people. There are many djiual tempeh in food stalls even in restaurants. You can make various recipes made from tempeh such as fried tempeh, tempe oseng, tempe balado and others.

Even though the price is cheap, don’t ask about the womb problem. Tempe has many nutrients that are good for health, including vitamin B, iron, calcium, carbohydrates, vegetable protein, phosphorus, keratin, dietary fiber and others.

You could say tempeh is the main source of vegetable protein. Even according to some studies, the protein content in tempeh is higher when compared to animal protein.

Pine nuts

Among you may still not be familiar with pine nuts. Naturally, because there are not many people in Indonesia who cultivate and sell these pine nuts. It may sound like pine in those forests huh?

It’s not wrong, but the pine nuts that are meant here are Korean pine nuts (Pinus Koraiensis) and pine chigoza (Gerardiana pine). Korean pine nuts come from the Korean peninsula, while the Chigoza pine comes from the Himalayas.

Pine nuts have many benefits when consumed, including increasing energy, helping to suppress appetite, slowing down aging, helping to reduce the risk of heart disease, improving vision, protecting the skin, preventing cancer, improving the immune system, as a main source of diet, and antioxidant content contained in it is very good for nerve health.

With a myriad of benefits that we can get if we consume pine nuts, it seems a shame if we don’t consume them regularly.


Among you there may be half-believers when we put chocolate into healthy food, this is only natural because we are consumed with what people say that chocolate makes fat or obese. But if we learn again it turns out chocolate has many benefits for the body.

The benefits that we can directly feel are for the health of the body. Antioxidants in the form of phenols and flavonoids in chocolate are very effective for capturing free radicals in the body. Even the antioxidant content in chocolate is 3 times more than the antioxidants found in green tea, even though green tea is considered a major source of antioxidants.

Phenol contained in chocolate is useful for reducing cholesterol in the blood so that it can reduce the risk of heart attack and prevent cancer in the body. In addition, phenol is also effective in preventing strokes and high blood pressure.

Besides antioxidants, chocolate also contains several vitamins such as vitamin A, vitamin B1, vitamin C, vitamin D, vitamin E, potassium iron and calcium.

Associated with the side effects of consuming chocolate such as reality actually happens because of the wrong choice of good chocolate. If we buy low quality chocolate, it’s no wonder we will experience obesity, because chocolate with poor quality only contains a little cocoa (cocoa beans) which is less than 20%.

Low quality chocolate also has high sugar and saturated fat, so it can cause obesity if consumed too much.

There are many types of chocolate on the market, but only a few good and healthy chocolates to consume are dark chocolate, white chocolate and milk chocolate.

Healthy Food Salmon

For you fish lovers, of course you are familiar with this one fish. Salmon is one of the most consumed fish in the entire world because of its rich nutritional content and good texture.

But unfortunately there are not many people in Indonesia who consume salmon, even though actually in Indonesian waters salmon is very abundant. This is due to a lack of exploitation which has caused uneven distribution of salmon in our country.

The nutritional content and benefits of salmon are very large, if we speak in detail it might be several articles. So that the discussion is not too long this time, we briefly review the nutritional content and benefits of salmon.

The nutritional content of salmon consists of omega 3, amino acids, vitamins A, B, D, E, B6, high levels of protein, calcium, iron, zinc, magnesium, phosphorus and much more.

While the benefits of some of these nutrients will be reviewed in other articles. If you are curious, just stop by at One Hour, so that you always keep up to date interesting information from us.

Leave a Comment