Top 10 Healthy Foods by Health Goal

Evidence-based food guides

Find the best foods for your goals

Explore 17 evidence-based Top 10 guides by health goal and food type. Every food lists the evidence, a practical serving, and important cautions such as drug interactions and allergies, with sources from NIH, PubMed, WHO, and Harvard’s Nutrition Source.

70 foods across 17 guides

This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Eat Well tools

Seasonal Produce GuideWhat’s in season each month, with storage tips Daily Whole-Food ChecklistTap-to-check servings tracker with streaks Healthy Swaps FinderCompare 42 swaps with USDA nutrition data Healthy Recipes24 whole-food recipes with diet filters Nutrition CalculatorsProtein, fiber and water targets Eating Healthy on a BudgetStaples, cheap meals and money-saving tips Healthy Breakfast Ideas9 balanced options with nutrition estimates Healthy Snacks15 ideas with calories, protein and fiber Healthy Meal Prep GuidePlan, batch-cook and store a week of meals

Nutrient food lists

Foods High in IronPlant and animal sources, mg per serving High-Fiber Foods30 foods ranked by grams per serving Magnesium-Rich FoodsSeeds, nuts, beans and greens ranked Potassium-Rich Foods35 foods ranked by mg per serving Calcium-Rich Foods32 dairy and non-dairy foods ranked Vitamin C-Rich Foods35 fruits and vegetables ranked Zinc-Rich Foods35 foods ranked Vitamin B12-Rich Foods34 foods ranked Folate-Rich Foods39 foods ranked

Browse the guides

All foods

Filter by a goal or food type, or search above. Tap a food to see why it helps, a serving, and a caution.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.