The food you can eat in a day is limited. In order to maximize nutrition, it makes sense to spend your calorie budget wisely. The best way to do this is to simply eat foods that contain the highest amounts and various nutrients. Here are The 7 Most Nutrient-Dense Foods on the Planet.
Salmon Not all fish are the same. The Salmon and other types of fatty fish contain the most omega-3 fatty acids. Omega-3 is extremely important for the optimal function of your body. They are associated with better health and reducing the risk of many various diseases.
Although salmon is highly regarded mainly for its beneficial fatty acid composition, it also contains many other nutrients. However Salmon contains 2.8 grams of omega-3, as well as a large amount of high-quality animal protein and rich vitamins and minerals, including a large amount of magnesium, potassium, selenium and B vitamins.
It is a good idea to eat fatty fish at least once or twice a week to get all the omega-3 your body needs. According to a report people who regularly eat fatty fish have a lower risk of heart disease, dementia, depression, and many other common diseases.
In addition, salmon tastes good and is easy to prepare. If you can, eat wild salmon instead of farmed salmon. It is more nutritious, has a better omega-6 to omega-3 ratio, and is less likely to contain pollutants.
Among all healthy leafy vegetables, kale is the king. It is full of vitamins, minerals, fiber, antioxidants, and various macronutrients. A serving of 100 grams of kale contains:
- The Vitamin C: 200% of the RDI
- A Vitamin A: 300% of the RDI
- Vitamin K1
1,000% of the RDI Grams of fiber, 3 grams of protein, only 50 calories. Even healthier than spinach. These Both are full of nutriount, but the content of oxalate in kale is low.
Oxalate is a substance that can bind calcium and other minerals in the intestines to prevent their absorption. Kale and other vegetables are also rich in a variety of bioactive compounds, including isothiocyanate and indole-3. Methanol has been proven to fight cancer in test tubes and animal studies.
Algae The ocean is more than just fish. It also contains a lot of vegetation. There are thousands of different plants in the ocean, some of which are very nutritious. They are usually collectively referred to as seaweed and are popular in sushi and other dishes.
Many sushi dishes also include a type of seaweed called laver, which is used as an edible packageing. In many cases, seaweed is more nutritious than terrestrial vegetables.
It is particularly rich in minerals such as calcium, iron, magnesium, and manganese, and also contains a variety of biologically active compounds such as phycocyanin and carotenoids.
Some of these substances are antioxidants with powerful anti-inflammatory properties, but seaweeds shine because of their high content of iodine, which is a mineral that the body uses to make thyroid hormones. The iodine your body needs.
If you don’t like the taste of seaweed, you can also take supplements. Dried seaweed flakes are very cheap and rich in iodine.
Garlic is indeed a magical ingredient. It can not only turn a variety of plain dishes into delicious, but also nutritious. It is rich in vitamin C, B1 and B6, calcium and so on. Potassium, copper, manganese and selenium.
Garlic is also full of beneficial sulfur compounds, such as allicin. Many studies have shown that allicin and garlic can lower blood pressure, as well as total and “bad” LDL cholesterol. It also increases the “good” high-density lipoprotein cholesterol, which may reduce your risk of heart disease in the future.
It also has a variety of anti-cancer properties. Studies have shown that people who eat a lot of garlic have a much lower risk of several common cancers, especially colon cancer and stomach cancer. Raw garlic also has important antibacterial and antifungal properties.
Many marine animals are high in nutrients, but they may include shellfish. The most nutritious. Common shellfish include clams, oysters, scallops, and mussels. Clams are one of the great sources of vitamin B12.
So the 100 grams of clams give us more than 16 times the RDI. All there full in vitamin C, various B vitamins, potassium, selenium and iron. Oysters are also very nutritious. Only 100 grams can provide 600% zinc RDI, 200% copper RDI and a large amount of vitamin B12, vitamin D and several other nutrients. Although seafood is one of the most nutritious foods in the world, most people rarely consume it.
A large potato is rich in potassium, magnesium, iron, copper and manganese. It also contains vitamin C and most of the B vitamins, which contain almost all the nutrients you need.
There are records that people who live alone for a long time eat potatoes, which is also one of the most satisfying foods. When the researchers compared the satiety of different foods, the cooked potatoes scored higher than any other measured food.
If potatoes are allowed to cool after cooking, they will also form resistant starch, a fibrous substance with many powerful health benefits.
Humans and our distant ancestors have been eating animals for millions of years; however, modern Western diets are prioritized Muscle meat instead of organ meat. Compared with organs, muscle meat is less nutritious.
The liver is an extraordinary organ with hundreds of functions related to metabolism. One of this functions is to store important nutrients for another parts of the body. A 3.5 ounce (100 g) serving of beef liver contains:
- The Vitamin B12: 1,176% of the DV
- Vitamin B5, Vitamin B6, niacin and folic acid: more than 50% of the DV
- So Vitamin B2: 201%
- Vitamin A: daily 634% of intake
- Copper: 714% of daily intake
- Iron, phosphorus, zinc, and selenium
more than 30% of daily intake • High-quality animal protein: 29 grams of liver once a week is to ensure you A great way to get the optimal amount of these important nutrients.