11 most nutritious foods in the world
To maximize the amount of nutrients you consume, it makes sense
to use your calorie budget wisely by choosing foods that contain the most types
of nutrients.
The 11 most nutritious foods in the world.
1. Salmon
Not all fish are created equal. Salmon and other fatty fish
contain the most omega-3 fatty acids.
Omega-3 fatty acids are very important for your body to function
optimally. They are associated with improved health and reduced risk of many
serious illnesses.
Salmon is valued primarily for its beneficial composition of
fatty acids, but it also contains significant amounts of other nutrients.
100 grams of wild Atlantic salmon contains approximately 2.2
grams of omega-3 fatty acids, high-quality animal protein, plenty of vitamins
and minerals, and large amounts of magnesium, potassium, selenium, and B
vitamins. increase. It's a good idea to eat fatty fish at least once or twice a
week to get all the omega-3 fatty acids your body needs.
Studies show that people who eat oily fish regularly have a
lower risk of heart disease, dementia, depression, and many other common health
problems.
Salmon tastes great and is fairly easy to prepare. They also
tend to fill you up with relatively few calories.
Choose wild-caught salmon over farmed salmon whenever possible.
It is highly nutritious, has a high omega-6 to omega-3 ratio, and is low in
impurities.
2. Kale
Of all leafy greens, kale is king.
It's packed with vitamins, minerals, fiber, antioxidants, and a
variety of bioactive compounds.
Kale is especially rich in vitamin C, vitamin A and vitamin K1.
It also contains large amounts of vitamin B6, potassium, calcium, magnesium,
copper and manganese. Only 9 calories per serving.
Kale may be healthier than spinach. Both are highly nutritious,
but kale is low in oxalate, a substance that binds with minerals such as
calcium in the intestines and prevents their absorption.
Kale and other vegetables are also rich in various bioactive
compounds such as isothiocyanates and indole-3-carbinol, which have been shown
to fight cancer in test-tube and animal studies.
3. Algae
There are more than just fish in the sea. It also contains a
huge amount of vegetation.
There are thousands of different plant species in the ocean, some
of which are highly nutritious. Nori is popular in dishes such as sushi. Many
sushi dishes contain seaweed called nori, which is used as an edible wrapper.
Seaweed is often more nutritious than land-based vegetables.It
is particularly rich in minerals such as calcium, iron, magnesium and
manganese.
It also contains various bioactive compounds such as phycocyanin
and carotenoids. Some of these substances are antioxidants with powerful
anti-inflammatory properties.
But seaweed really shines with its high content of iodine, a
mineral that the body uses to make thyroid hormones.
Eating iodine-rich seaweed, such as seaweed, just a few times a
month can give your body all the iodine it needs.
If you don't like the taste of seaweed, you can take it as a
supplement. Dried seaweed tablets are very cheap and contain iodine.
4. Garlic
Garlic is a truly wonderful ingredient.
You can make all kinds of boring dishes delicious and
nutritious.
Rich in vitamins C, B1, B6, calcium, potassium, copper,
manganese and selenium.
Garlic is also rich in beneficial sulfur compounds such as
allicin. Many studies suggest that allicin and garlic can lower blood pressure
and total and LDL (bad) cholesterol. may reduce the
Garlic also has various anti-cancer properties. Some older
studies suggest that people who eat a lot of garlic have a much lower risk of
some common cancers, especially colon and stomach cancer.
Raw garlic also has excellent antibacterial and antifungal
properties.
5. Shellfish
Many marine organisms are rich in nutrients, but crustaceans are
perhaps the most nutritious.
Clams, oysters, scallops and mussels are commonly eaten types of
shellfish.
Mussels are one of the best existing sources of vitamin B12,
with 100 grams of mussels providing over 16 times the RDI. It also contains
vitamin C, various B vitamins, potassium, selenium, and iron. Oysters are also
very nutritious. In just 100 grams, you'll get 600% of the RDI of zinc, 200% of
the RDI of copper, and tons of vitamin B12, vitamin D, and other nutrients.
Shellfish are one of the most nutritious foods on the planet,
but most people rarely consume them.
6. Potatoes
Potatoes are rich in potassium, magnesium, iron, copper and
manganese. It also contains vitamin C and most B vitamins.
They contain a little bit of almost every nutrient you
need.There are reports of people who have lived solely on potatoes for a long
time.
Potatoes are also one of his most filling foods. When
researchers compared the satiety scores of different foods, boiled potatoes
outperformed all other foods measured. Chilling potatoes after cooking also
forms 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, the modern Western diet prioritizes lean meat over
offal, which is nutritionally poorer than offal. Of all the organs, the liver
is by far the most nutritious.
The liver is a remarkable organ with hundreds of metabolic
functions. One of its functions is to store essential nutrients for the rest of
the body.
3.5 oz (100 g) serving contains beef liver.
• Vitamin B12: 1,176% of DV
• Vitamin B5, Vitamin B6, Niacin, Folic Acid: >50% of DV
• Vitamin B2: 201% of DV
• Vitamin A: 634% of DV
• Copper: 714% of DV
• Iron, phosphorus, zinc, selenium: >30% of DV
• High quality animal protein: 29 grams
Eating liver once a week is a good way to ensure you are getting
the optimal amount of these important nutrients.
8. Sardines
Sardines are small, oily fish that are eaten whole.
Given that the viscera are usually the most nutritious part of
an animal, it's no surprise that whole sardines are highly nutritious.
They contain a little bit of almost every nutrient your body
needs.
Like other fatty fish, it is also very high in heart-healthy omega-3 fatty acids.
9. Blueberry
When it comes to the nutritional value of fruits, blueberries
are by far the best.
They don't contain as many vitamins and minerals as vegetables,
and while they do have calories, they are rich in antioxidants.
It contains powerful antioxidants, including anthocyanins and
various other plant compounds, some of which can cross the blood-brain barrier
and exert protective effects on the brain.
Several studies have examined the health effects of blueberries
in humans. One study found that blueberries improved memory in older people.
Another study found that obese men and women with metabolic
syndrome had lower blood pressure and decreased markers of oxidized LDL (bad)
cholesterol after adding blueberries to their diets.
This finding is consistent with studies showing that blueberries
increase antioxidant levels in the blood.
Some test-tube and animal studies also suggest that blueberries
may help fight cancer.
10. Yolk
Egg yolks have been falsely demonized because of their
cholesterol content.
However, studies show that dietary cholesterol is generally not
a cause for concern.
Eating moderate amounts of cholesterol does not increase LDL
(bad) cholesterol in the blood.
Egg yolk is therefore one of the most nutritious foods in the
world. Whole eggs are so nutritious that they are sometimes called
"nature's multivitamin."
Egg yolks contain vitamins, minerals, and a variety of powerful
nutrients.
Rich in lutein and zeaxanthin, antioxidants protect eyes and may
reduce the risk of eye diseases such as cataracts and macular degeneration
Eggs also contain high-quality protein and healthy fats. Some
studies suggest they help with weight loss.
It's also cheap, delicious, and easy to prepare.
If possible, buy grass-fed eggs and/or eggs rich in omega-3s.
These varieties are more nutritious than most regular supermarket eggs
11. Dark chocolate (cocoa)
Dark he chocolate with high cocoa content is one of the most
nutritious he foods.
Contains fiber, iron, magnesium, copper and manganese.
But its greatest asset is its amazing array of antioxidants.
In fact, one study showed that cocoa and dark chocolate
contained more antioxidants than any other food tested, including blueberries
and acai berries. Several human studies suggest that dark chocolate has
powerful health benefits, including improved circulation, lower blood pressure,
lower oxidized LDL cholesterol, and improved brain function.
One study found that if he ate chocolate five or more times a
week, he had a 57% lower risk of heart disease.
Given that heart disease is the leading cause of death
worldwide, this discovery could affect millions of people.
Make sure you buy dark chocolate with at least 70% cocoa
content. The best ones contain over 85% cocoa. Eating a small piece of high-quality
dark chocolate every day is one of the best ways to supplement your diet with
extra antioxidants.
