You can only eat a limited amount of food a day. To maximize the amount of nutrients you consume, it makes sense to wisely control your calorie budget by choosing foods that carry the most and variety of nutrients.
1. Salmon
Not all fish are the same. Salmon and other fatty types of fish contain the most omega-3 fatty acids. Omega-3s are important for optimal functioning of the body, and they are associated with improved well-being and a lower risk of many serious diseases.
While salmon is valued primarily for its beneficial constituents of fatty acids, it also contains a number of other nutrients.
A 100-gram serving of wild Atlantic salmon contains about 2.2 grams of omega-3 fatty acids, as well as a large amount of high-quality animal protein and rich in vitamins and minerals, including large amounts of magnesium, potassium, selenium and B vitamins.
Studies have shown that people who regularly eat fatty fish have a lower risk of heart disease, dementia, depression, and many other common health conditions. The salmon tastes good and is fairly easy to prepare. It also tends to make you feel full and have relatively few calories.
2. Kale
Of all the leafy greens, kale is king, it is rich in vitamins, minerals, fiber, antioxidants and various bioactive compounds. Kale is particularly high in vitamin C, vitamin A, vitamin K1, it also contains a lot of vitamin B6, potassium, calcium, magnesium, copper and manganese, and only 9 calories for 100 grams.
Kale may be healthier than spinach. Both are very nutritious, but kale is lower in oxalate, which binds to minerals such as calcium in the gut to prevent them from being absorbed. Kale and other green vegetables are also rich in a variety of bioactive compounds, including isothiocyanate and indole-3-methanol, which have been shown to fight cancer in test tubes and animal studies.
3. Seaweed
The ocean is not only full of fish, but also a lot of vegetation. There are thousands of different plant species in the ocean, some of which are very nutritious. Usually, they are collectively referred to as seaweed .
Seaweed is popular in dishes such as sushi, and many sushi dishes include a type of seaweed called seaweed, which is used as an edible package. In many cases, seaweed is even more nutritious than terrestrial vegetables. It is particularly high in minerals such as calcium, iron, magnesium and manganese. It also contains a variety of bioactive compounds, including algal compounds and carotenoids, some of which are antioxidants with powerful anti-inflammatory properties.
But what really shines about seaweed is its high content of iodine, a mineral the body uses to make thyroid hormones. Just eating high-iodized seaweed like kelp a few times a month can give your body all the iodine it needs.
4. Garlic
Garlic is truly a magical food. It can make all kinds of bland dishes delicious and very nutritious.
It is rich in vitamins C, B1 and B6, as well as calcium, potassium, copper, manganese and selenium, and garlic is also rich in beneficial sulfur compounds such as allicin.
Many studies have shown that allicin and garlic can lower blood pressure as well as total cholesterol and low-density lipoprotein (bad cholesterol), and it also helps raise HDL (good) cholesterol, potentially reducing the risk of heart disease.
Garlic also has various anti-cancer properties. Some earlier studies have shown that people who eat large amounts of garlic have a much lower risk of several common cancers, especially colon and stomach cancers, and raw garlic also has significant antibacterial and antifungal properties.
5. Shellfish
Many marine animals are highly nutritious, but shellfish are probably the most nutritious. Clams, oysters, scallops and mussels are common consumption types of shellfish.
Clams are one of the best sources of vitamin B12 in existence, with a 100-gram supply of vitamin B12 more than 16 times that of RDI. They also contain vitamin C, various B vitamins, potassium, selenium and iron. Although shellfish are one of the most nutritious foods in the world, most people rarely consume them.
6. Potatoes
Potatoes are rich in potassium, magnesium, iron, copper and manganese. They also contain vitamin C and most B vitamins, and they contain almost every nutrient you need. Potatoes are also one of the most fulfilling foods, and when researchers compared the satiety values of different foods, boiled potatoes scored higher than any other measured food.
If potatoes are allowed to cool after cooking, they also form resistant starch, a fibrous substance with many powerful health benefits.
7. Liver
Humans and our distant ancestors have been eating animals for millions of years, however, modern Western diets prioritize muscle over organ meat. Muscle nutrition is poor compared to organs.
Of all the organs, the liver is by far the most nutrient-rich.
The liver is an extraordinary organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for other parts of the body.
Eating your liver once a week is a great way to make sure you're getting the best amount of important nutrients.
8. Sardines
Sardines are a small, greasy fish that can be eaten whole.
Given that organs are often the most nutritious part of an animal, it's no surprise that whole sardines are incredibly nourishing.
They contain almost all the nutrients your body needs, and like other fatty fish, they're also rich in heart-healthy omega-3 fatty acids.
9. Blueberries
Blueberries have their own advantage when it comes to the nutritional value of fruits, and while the calorie content of vitamins and minerals is not as high as vegetables, they are rich in antioxidants. They are rich in powerful antioxidant substances, including anthocyanins and a variety of other plant compounds, some of which can cross the blood-brain barrier and have a protective effect on your brain.
Several studies have examined the effects of blueberries on human health. One study found that blueberries improved memory in older adults; another found that men and women with obese metabolic syndrome had lower blood pressure and lower markers of oxidation of LDL (bad) cholesterol after adding blueberries to their diets. This finding is related to studies that show that blueberries increase the antioxidant value of blood, and multiple in vitro and animal studies have also shown that blueberries can help fight cancer.
10. Egg yolks
Egg yolks are unfairly demonized because of their cholesterol content. However, research shows that dietary cholesterol is not something you usually need to worry about. Eating the right amount of cholesterol does not increase LDL (bad) cholesterol in the blood.
As a result, egg yolks are one of the most nutritious foods on the planet. Whole eggs are nutrient-rich and sometimes referred to as "natural multivitamins." Egg yolks are rich in vitamins, minerals and a variety of powerful nutrients, including choline. They are rich in lutein and zeaxanthin, and antioxidants protect your eyes and reduce the risk of eye diseases such as cataracts and macular degeneration.
Eggs also contain high-quality protein and healthy fats. Some studies have shown that they can help with weight loss, providing quality protein.
11. Dark Chocolate (Cocoa)
Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat. It contains fiber, iron, magnesium, copper and manganese, but its biggest benefit is its amazing antioxidant range.
In fact, one study showed that cocoa and dark chocolate scored higher in antioxidants than any other food tested, including blueberries and acai. Multiple human studies have shown that dark chocolate has powerful health benefits, including improved blood flow, lowered blood pressure, lowered oxidized LDL cholesterol and improved brain function. One study found that people who consumed chocolate more than 5 times a week had a 57 percent lower risk of heart disease, a finding that could have had an impact on millions of people, given that heart disease is the most common cause of death worldwide.
Make sure to get dark chocolate with a cocoa content of at least 70%. The best contains 85% or higher cocoa. Eating a small piece of high-quality dark chocolate a day may be one of the best ways to supplement your diet with extra antioxidants.